Too often, people will consistently perform the workout for abs that they saw on youtube but not pay attention to what they are putting in their mouth. The key to any ab workout producing a ripped 6 pack is to make sure you are also following a smart nutrition plan. If you need any additional time to rest, you may simply press pause and resume once your muscles have had a chance to briefly recover and you feel you are ready to move on.
The rest times are about 15 seconds long. If you are more of a intermediate or novice level, see if you can get through all 10 minutes of this ab workout for 6 pack abs without failing. Keep trying to increase the length of time that you can do the exercises and increase your ab strength each time. Even if the first few times through you can only do 10 to 15 seconds of each movement, that’s ok. You will really feel your abs burn if you do this properly, especially at this point in the ab workout.īeginners may perform this workout for abs for as long as they can do each exercise. At the top of every rep, squeeze your abs for a brief count of 1-2 seconds and lower back down slowly.
ATHLEAN X WOMEN FULL
Here you want to focus on getting full clearance of your shoulder blades off the floor. The last exercise, the corpse crunch, is designed to work the upper abs most. Crunch your elbow to your knee and feel every contraction as you do. The key here is to lightly place your hand on your head and lift with the strength of the oblique muscles. When training the obliques, be careful not to pull on your head and neck too much.
This winds up just tiring our the psoas and not the rectus abdominis, which is not the goal of an effective ab workout routine. Too often, people will engage their hip flexors rather than their abdominal muscles in an attempt to complete a rep of an exercise. When performing the three lower ab exercises in the beginning you want to make sure you are thinking about lifting your pelvis off the ground rather than just lifting your legs. Side Scissor Crunch Right x 45 seconds (Rest 15 seconds) Side Scissor Crunch Left x 45 seconds (Rest 15 seconds) Mountain Hip Dips x 45 seconds (Rest 15 seconds)įrog V-Ups x 45 seconds (Rest 15 seconds) Side Cycle Right x 45 seconds (Rest 15 seconds) Side Cycle Left x 45 seconds (Rest 15 seconds) If you can, attempt to complete all of the movements in this 6 pack abs workout for the entire prescribed time and keep your rest times to that of the video demonstration.Ĭrescent Tucks x 45 seconds (Rest 15 seconds)īackward 7’s x 45 seconds (Rest 15 seconds) Your rest time will simply increase between exercises. Remember, if you cannot last for the entire 45 seconds you may perform the exercise for as long as you can. Let’s take a look at the ab workout and what ab exercises you’ll be doing in the next 10 minutes. Finally, when most fatigued, the oblique exercises and those that work the upper abs are best placed at the end of the workout. Next, movements that move both the legs and the shoulders off the floor are best placed in the middle of the ab workouts. Generally, since lower abs exercises are most difficult to perform (due to the added weight of the legs that you need to lift) we want to put them at the beginning of the workout. With just 8 ab exercises and some room on the floor of your living room you can start to sculpt six pack abs with this one easy to follow ab workout.Īs always with ATHLEAN-X ab workouts, I’m following the science of ab training and progressing the ab exercises in a specific sequence. If you have been looking for a 10 min ab workout that you can follow along with and get 6 pack abs without needing equipment, then this is the routine for you.