Are you looking for the best six pack abs workout routine? Sure, you have decided you want to have a ripped abdomen this summer, but do you really know what you have to do to get the best results?
First of all, you should know that abs exercises deliver slow results if you don’t combine them with cardio and, more important, with a low fat, balanced diet. Once you take all these into account, you are on your way to „bulking up”.
For the best six pack workout you need to:
- Develop your own program
- Do all exercises properly
- Work out to fatigue
- Combine abs exercises with midsection exercises and lifts
- Introduce cardio into your routine
- Change your routine every four to six weeks
1. Develop your own program
If you want to get your six pack as soon as possible, you need to work with maximum efficiency. It is important that you decide which sets of abs exercises you will do on which days, because muscles need at least a full day’s rest to recover and bulge up. Your six pack will grow while they rest!
Depending on the time you can spend on your abs a week, you can go for three or four days of abs exercises a week. If you are going for volume design your program to include many repetitions (8 to 12), three to five sets and short rest periods between the sets (about 30 to 90 seconds)
On the day that you rest your abdominal muscles you can do some cardio exercises. These help burn the fat faster and you will get rid of that stubborn belly fat sooner!
2. Do all exercises properly
All exercises in your abs workout should be performed properly in order to avoid accidents and to get the most out of the movement you perform. Be careful to the full extension of the movement, posture, stance, etc. If you do the exercises quickly, you use your abdominal muscles less, as momentum does half of the work for you. Do all repetitions slowly, focusing on the muscles.
3. Work out to fatigue
You need to challenge your muscles to grow, as the body builds muscles in response to strenuous activities. During your abs workout you should “stress” your muscles to trigger the growing process. When you get to the last repetition of your final set, your abs should be exhausted (remember, all reps have to be performed properly, no cheating!)
4. Combine abs exercises with midsection exercises and lifts
Your workout should include more than just abdominal exercises. Your body is balanced and the muscles on your back work together with your abdominals to give you the proper posture and support your spine. Lifts are good as they work out your whole body, the muscles in your legs and arms are also stressed and you’ll get the perfect shaped body you want, in the end.
5. Introduce cardio in your routine
You can do the cardio exercises on the days your abdominal muscles rest. Cardio exercises help you lose weight faster and there is a wide choice of cardio that you can add to your abs workout routine: running, bicycling, swimming, step aerobics, rowing, handball, etc.
6. Change your routine every four to six weeks
You should change your six pack abs workout routine every four to six weeks, because your muscles gradually get used to the stress and you’ll reach a plateau where the benefits of your workout will begin to diminish. To get over this plateau and get closer to the ripped ab you desire you can either increase the number of repetitions, change the type of exercises you do during a day or add weight to the regular exercises you do.
In order to avoid accidents, and give your abs time to grow, you need to get a proper rest. Sleep is also important, since it is during sleep that the body regenerates the muscles and prepares them for the next workout.