Three Level Six Pack Abs Workout At Home For Beginners To Advanced

Six pack abs are not only the most aesthetically pleasing, but also the healthiest.

Three Level six pack abs workout at home for beginners to Advanced



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    Want this six pack abs workout for beginners?

    Instruction 

    As you can tell from the title, this post is all about how to get a six pack at home. The following steps will give you a good introduction to getting that "ripped" look without going to the gym or hiring a personal trainer....

    - Spend time with an expert nutritionist;

    - Start exercising for five minutes at least three times per week;

    - Follow these tips for the best results.

    The first step is to make a schedule for yourself. Depending on your current condition, you may have to spend from two to eight weeks on the program. Either way, try to make a clear schedule for what you will do each day and how long you will spend on each exercise. This is important because if you don't have a plan, it's very likely that you'll skip an activity or overdo it and get hurt.

    The next step is to find out what kinds of foods are best for your body type. This is important because you may need to get a nutritionist who can find the perfect diet and meals for your body type. After consulting with a nutritionist, start following their instructions to the letter. Find out what kinds of foods and meals you should eat each day in order to optimize your body's performance during the workout process.

    The third step is to find a routine that works best for your body type and fitness goals. Use the following tips as a guide:

    - Choose a program that has exercises you can do at home with no equipment.

    - Work with a weight machine if you need one; otherwise, use your own body weight for the workout.

    - Take the time to follow through and stay patient during the exercise sessions. If you don't follow through completely, you're probably not going to get the desired results. As an added bonus, this will make your body less resistant to injury during the workout process.

    - Set goals for yourself. It always helps to have a goal in mind when you're working out.

    - Stick with it for at least four weeks before you quit.

    After following these tips, you should have no trouble getting six pack abs at home. Just make sure that you follow through on your commitment and don't get lazy!

    - Feel free to bookmark this page if you're going to use it often.

    - If you like the article please share it with your friends below .

    The fourth step is to be consistent with your workouts. This is imperative in achieving your goals. If you're going to exercise, you have to make it a habit. It's will be very hard for people who are just starting out to stick with it. The longer you exercise, the easier it is to keep doing it because you get used to the routine and begin to crave the feeling of being exhausted after a workout.

    How often should I do six pack abs workout at Home for beginner?

    At the start, beginners should aim to do it once per week. At first, there is not a lot of weight on your abs muscles and it will be easier when they have time to recover. But as you progress, you can cut down on the frequency by reducing the time you spend doing abs workouts at home.

    You should also note that people with allergies should be careful what exercises they do such as crunches and leg lifts because of how much contact their skin makes with products such as towels or foam rollers. A good alternative is to try and keep your back flat on the floor during leg lifts.

    How long should I do Six pack abs workout at Home for beginner ?

    It also depends on what you're comfortable with, but remember that you should always leave at least one day of rest between workouts so that your body can recover and gain strength to perform the exercises better. For example: If you opt for three ab workouts per week, you should rest at least four days between sessions.

    Tips Six Pack abs Workout

    - Don't try to do too much and build your abs up.

    - Avoid any exercises that require lying down or have you doing push-ups properly 

    - Don't neglect cardio and other abdominal muscle trainings.

    - Watch for signs of injury, heat exhaustion, or a pain in the stomach area .


    Beginner Level

    Day

    Exercise

    Sets

    Reps

    Monday

    Jogging



    Tuesday

    Sit Ups

    2

    5

    Rest

    Off



    Thursday

    Bike Crunches 

    2

    5

    Friday

    Sitting Twists

    2

    5

    Rest

    Off



    Saturday

    Raised Leg Hold

    2

    5

    Note:-  Rest Upto 2 Minut for Each Workout

    Jogging

    Jogging is an excellent form of cardio for anyone looking to trim down or add muscle mass! Not only does it burn calories, but it strengthens your heart and legs, along with strengthening your lower back.

    Jogging


    How to Do:

    1.Begin by standing comfortably, then bend at the hips while keeping a slight angle and bending your knees (don't go all the way down).

    2.Bring your chest to the ground and run in place, and then immediately take off running.

    3.Repeat this while making sure that you are bringing your knees up close to your chest and your back remains straight!

    Tips for doing jogging correctly:

    1.When you start jogging, make sure that you don't 'skip' or move too quickly with your legs.

    2.Keep running in place until your heart rate reaches its highest point, then take off running and make sure that you don't extend your legs all the way (this can cause stress to the knees).

    3.You can gradually pick up speed as you learn how to do it correctly.

    4.Incorporate jogging into workout routine 2-3 times per week during weeks 3-6 of the program for 30 minutes at a moderate pace.


    Sit Ups

    Sitting ups are another excellent way to burn calories and improve your core strength.

    Sit Ups
    How to Do:

    1.Lie down flat on the floor with your legs fully extended underneath you.

    2.Your hands can be placed behind the head, or on the floor next to you for support. If a ball is too hard, then place it against a wall, or use a medicine ball or resistance band.

    3.Keep knees bent and relaxed, either at 90 degrees or less (a slight angle).

    4.Raise your upper body (your head and shoulders) up and off the ground in a controlled motion.

    Tips for doing sit ups correctly:

    1.Don't arch your back up or arch your lower back off the ground, rather, keep the spine in a neutral position throughout, and keep the pelvis level with your legs.

    2.Keep the torso level above hips but not so high that it causes strain on the neck or lower back.

    3.If using a medicine ball, make sure that your spine does not "suck in" or bend towards the floor when you lower down.

    4.Incorporate sit ups into workout routine 3-4 times per week during weeks 1-3 of program for 6-8 reps each time for a total of 12-16 reps.


    Bike Crunches

    The bike crunch is a great exercise for the abs.

    Bike Crunches

    How to Do:

    1.Lie on your back on mat and place hands behind head (keep head aligned with spine). Keep knees bent at 90 degrees and feet flat on the floor. Engage abs and raise both legs into the air (no higher than hips). Keep knees together with toes pointed slightly to side.

    2.Without moving bottom off of mat, bring one knee towards chest as far as possible and then lower leg back down to starting position.

    3.Repeat with other leg.

    Tips for doing bike crunch correctly:

    1.Make sure to keep your back and legs still (don’t let hips from rotating or dipping towards the ground). Don’t lift lower back off of mat when raising and lowering your legs or you will lose the benefits of the exercise.


    Sitting Twists

    Sitting twists are another great exercise that tones the lower back and improves flexibility.

    Sitting Twists
    How to Do:

    1.Sit on the ground with knees bent and feet flat on the floor, keep a slight bend in your legs and bring heels towards buttocks.

    2.Hold onto a dumbbell in each hand (easiest if hands are behind your head). Do NOT let elbows extend past your shoulders or elbows going to side!

    3.While maintaining a slight arch in your back, twist the torso as far to one side as possible while holding onto the dumbbells.

    4.Slowly rotate back, then twist over to other side.

    5.Repeat until you reach failure (aim for 20-30 reps each side).

    Tips for doing sitting twists correctly:

    1.Try not to let your head drop forward or to the side with each twist, rather keep it level and facing forward at all times.

    2.Keep your hands slightly behind knees, elbows perpendicular to the ground and not past the sides of your body (a common mistake people make is having their arms extended overhead, which may cause strain on shoulders).

    3.Make sure that you extend at the hips but do not bend at the waist so that you maintain a straight line from top of head to tailbone.

    4.Incorporate sitting twists into workout routine 2-3 times per week during weeks 1-3 of the program at a slow but steady pace.


    Raised Leg Holds

    Raised Leg Holds are another excellent abdominal exercise that strengthens your core and lower back muscles.

    Raised Leg Holds


    How to Do:

    1.Lie on your back, with knees bent at 90 degrees and heels raised off the floor. Place one hand over or under your head.

    2.Hold onto a dumbbell in each hand (easiest if hands are behind you head). Do NOT let elbows extend past your shoulders or elbows going to side!

    3.Move legs so that they form an imaginary bicycle and pedal backwards with imaginary feet (this move helps engage all abdominal muscles).

    4.Raise lower legs off the ground placing them as close to shoulder level as possible (you can place a pillow under your legs to increase the range of motion).

    5.Slowly rotate back, then twist over to other side.

    6.Repeat until you reach failure (aim for 20-30 reps each side).

    Tips for doing raised leg holds correctly:

    1.Try not to let your head drop forward or to the side with each twist, rather keep it level and facing forward at all times.

    2.Keep your hands slightly behind knees, elbows perpendicular to the ground and not past the sides of your body (a common mistake people make is having their arms extended overhead, which may cause strain on shoulders).

    3.Make sure that you extend at the hips but do not bend at the waist so that you maintain a straight line from top of head to tailbone.

    4.Incorporate raised leg holds into workout routine 2-3 times per week during weeks 1-3 of the program.


    Intermediat Level

    Day

    Exercise

    Sets

    Reps

    Monday

    Crunches

    3

    10

    Tuesday

    Air Bike Crunches

    3

    10

    Rest

    Off



    Thursday

    Sitting Twists

    3

    10

    Friday

    Raised Leg Hold

    3

    10

    Rest

    Off



    Saturday

    Plank Hold

    3

    10

    Note:-  Rest Upto 2 Minut for Each Workout

    Crunches

    Crunches are one of the most commonly known abdominal exercises, but also one of the most misunderstood.

    Crunches

    How to Do:

    1.Lie on your back on a mat or exercise ball, with knees bent at 90 degrees and feet flat on the floor (or bed). Place one hand over or under your head (a pillow can also be placed underneath head for support).

    2.Without moving your lower back, place other hand behind ears.

    3.Move legs so that they form an imaginary bicycle and pedal backwards with imaginary feet (this move helps engage all abdominal muscles).

    4.Slowly rotate back, then twist over to other side.

    5.Repeat until you reach failure (aim for 20-30 reps each side).

    Tips for doing crunches correctly:

    1.Move only at your rib cage and try to avoid using your hands to pull yourself up higher since this can cause unnecessary strain on your neck and lower back.

    2.Avoid moving at your hips or legs, and focus instead on feeling the contraction in your abdominal muscles.

    3.Make sure you move using small and controlled movements, avoiding large jerking motions.

    4.Incorporate crunches into workout routine 2-3 times per week during weeks 1-6 of program at a slow but steady pace (20-30 crunches every minute) for 30 seconds per set.


    Air Bike Crunches

    The air bike is a great way to work your core and abdominal muscles, as well as strengthen and tone the lower back. The air bike is not only safe, but also very effective and efficient at increasing your metabolism so you can burn fat faster.

    Air Bike Crunches
    image sourcy by Makeagif


    How to do:

    1.Assume the normal sitting position on an exercise ball or in a chair with feet firmly on the ground and no slouching.

    2.Place hands behind the nape of your neck, bend forward at the waist while keeping a slight curve in your back and raise your knees off the ground.

    3.Move legs so that they form an imaginary bicycle and pedal backwards with imaginary feet (this move helps engage all abdominal muscles).

    4.Bring torso to upright position, then bend forward again and repeat until you reach failure (a good goal is twenty for most people, but a lot of people can get to thirty).

    Tips for doing air bike crunches:

    1.Use the air bike lightly and with control, as it can be easy to over-do them.

    2.Incorporate air bikes into workout routine 2-3 times per week during weeks 3-6 of program at a slow but steady pace (20-30 crunches every minute) for 30 seconds per set.


    Sitting Twists

    Sitting twists are another great exercise that tones the lower back and improves flexibility.

                                Sitting Twists

    How to Do:

    1.Sit on the ground with knees bent and feet flat on the floor, keep a slight bend in your legs and bring heels towards buttocks.

    2.Hold onto a dumbbell in each hand (easiest if hands are behind your head). Do NOT let elbows extend past your shoulders or elbows going to side!

    3.While maintaining a slight arch in your back, twist the torso as far to one side as possible while holding onto the dumbbells.

    4.Slowly rotate back, then twist over to other side.

    5.Repeat until you reach failure (aim for 20-30 reps each side).

    Tips for doing sitting twists correctly:

    1.Try not to let your head drop forward or to the side with each twist, rather keep it level and facing forward at all times.

    2.Keep your hands slightly behind knees, elbows perpendicular to the ground and not past the sides of your body (a common mistake people make is having their arms extended overhead, which may cause strain on shoulders).

    3.Make sure that you extend at the hips but do not bend at the waist so that you maintain a straight line from top of head to tailbone.

    4.Incorporate sitting twists into workout routine 2-3 times per week during weeks 1-3 of the program at a slow but steady pace.


    Raised Leg Holds

    Raised Leg Holds are another excellent abdominal exercise that strengthens your core and lower back muscles.


    How to Do:

    1.Lie on your back, with knees bent at 90 degrees and heels raised off the floor. Place one hand over or under your head.

    2.Hold onto a dumbbell in each hand (easiest if hands are behind you head). Do NOT let elbows extend past your shoulders or elbows going to side!

    3.Move legs so that they form an imaginary bicycle and pedal backwards with imaginary feet (this move helps engage all abdominal muscles).

    4.Raise lower legs off the ground placing them as close to shoulder level as possible (you can place a pillow under your legs to increase the range of motion).

    5.Slowly rotate back, then twist over to other side.

    6.Repeat until you reach failure (aim for 20-30 reps each side).

    Tips for doing raised leg holds correctly:

    1.Try not to let your head drop forward or to the side with each twist, rather keep it level and facing forward at all times.

    2.Keep your hands slightly behind knees, elbows perpendicular to the ground and not past the sides of your body (a common mistake people make is having their arms extended overhead, which may cause strain on shoulders).

    3.Make sure that you extend at the hips but do not bend at the waist so that you maintain a straight line from top of head to tailbone.

    4.Incorporate raised leg holds into workout routine 2-3 times per week during weeks 1-3 of the program.


    Plank Holds

    Plank holds are an excellent exercise for the abdomen that works both your mid/upper and lower abdominals.

    Plank Holds


    How to Do:

    1.Lie on your stomach with hands directly beneath shoulders, elbows perpendicular to the ground and legs straight (if your back is curved it can be hard to balance). Keep a slight bend in legs and shoulders away from floor

    2.Hold onto a dumbbell in each hand (easiest if hands are behind head). Do NOT let elbows extend past your shoulders or elbows going to side!

    3.Keep arms straight and press into heels as hard as you can for 30 seconds (or a set of 20).

    Tips for doing planks correctly:

    1.Try to keep your head on the floor, with your chin touching the ground occasionally. Avoid pushing off the floor with feet and instead use your arms and forearms.

    2.Keep arms straight, do not bend at shoulders or elbows.

    3.Push hard into your hands and heels, keep your shoulders and elbows straight at all times. Avoid letting hips drop towards the ground (this will cause lower back to arch).

    4.Incorporate planks into workout routine 2-3 times per week during weeks 1-6 of the program at a slow but steady pace (20-30 seconds per set).


    Pro Level

    Day

    Exercise

    Sets

    Reps

    Monday

    Hardstyle Plank

    3

    15

    Tuesday

    Dead Bug

    3

    15

    Rest

    Off



    Thursday

    Hollow Extension-to-Cannonball

    3

    15

    Friday

    Barbell Back Squat

    3

    15

    Rest

    Off



    Saturday

    Bird Dog

    3

    15

    Note:-  Rest Upto 2 Minut for Each Workout

    Hardstyle Plank

    Hardstyle Plank is a challenging plank variation that is more difficult than regular plank because it places more emphasis on the lower abs.

    Hardstyle Plank


    How to Do

    1.Lie on your stomach with hands directly beneath shoulders, elbows perpendicular to the ground and legs straight (if your back is curved it can be hard to balance). Keep a slight bend in legs and shoulders away from floor.

    2.Hold onto a dumbbell in each hand (easiest if hands are behind head). Do NOT let elbows extend past your shoulders or elbows going to side!

    3.Pull heels towards your butt as hard as you can for 30 seconds (or a set of 20 seconds).

    Tips for doing hardstyle planks correctly:

    1.Try to keep your head on the floor, with your chin touching the ground occasionally. Avoid pushing off the floor with feet and instead use your arms and forearms.

    2.Keep arms straight, do not bend at shoulders or elbows.

    3.Push hard into your hands and heels, keep your shoulders and elbows straight at all times. Avoid letting hips drop towards the ground (this will cause lower back to arch).

    4.Incorporate hardstyle planks into workout routine 2-3 times per week during weeks 1-6 of the program at a slow but steady pace (20-30 seconds per set).


    Dead Bug

    You can perform dead bug on any surface with a mat or a large laying down blanket.

    Dead Bug


    How to Do:

    1.Lie on your stomach with hands directly beneath shoulders, elbows perpendicular to the ground and legs straight (if your back is curved it can be hard to balance). Keep a slight bend in legs and shoulders away from floor.

    2.Drop lower legs towards the floor while keeping upper body as still as possible (try not to move hips).

    3.Relax your arms on the ground, but keep them slightly bent so that they do not touch the floor (pointing your feet will help you balance).

    4.Relax and hold 30 seconds.

    Tips for doing dead bug correctly:

    1.Try to keep your head on the floor, with your chin touching the ground occasionally. Avoid pushing off the floor with feet and instead use your arms and forearms.

    2.Keep arms straight, do not bend at shoulders or elbows.

    3.Push hard into your hands and heels, keep your shoulders and elbows straight at all times. Avoid letting hips drop towards the ground (this will cause lower back to arch).

    4.Incorporate dead bugs into workout routine 2-3 times per week during weeks 1-6 of the program at a slow but steady pace (20-30 seconds per set)


    Hollow Extension-to-Cannonball

    This move is an excellent exercise for the abdominals and core. Hollow extension is one of the most effective moves for improving strength, balance, coordination and flexibility in your body.

    Hollow Extension-to-Cannonball


    How to Do:

    1.Lie on your back on a mat or exercise ball with knees bent at 90 degrees and feet flat on the floor (or bed). Place hands behind head.

    2.Without moving your lower back, lift arms out to sides as high as possible while keeping arms straight (elbows should be directly above shoulders).

    3.Keeping arms straight, slowly drop left elbow to the ground, then right elbow. Repeat this 5 times and switch arms.

    4.Bring both elbows back to starting position and extend legs straight up in the air as high as possible while keeping toes on the floor (don’t push off with feet). Pause for 2 seconds and then bring legs down slowly for 30 seconds (or a set of 20).

    Tips for doing hollow extension-to cannonball correctly:

    1.Keep arms straight and upper body still. Don’t let elbows drop to side or lower back arch.

    2.Don’t allow your hips to move up or down while making the exercise.

    3.Avoid letting torso dip in during the exercise (keep your back flat).


    Barbell Back Squat

    This exercise primarily works the quadriceps and glutes.

    Barbell Back Squat


    How to Do:

    1.Stand with feet straight and toes pointed forward, hold a barbell across chest with arms extended out at sides (45 degree angle or slightly less).

    2.Keeping weight on heels, slowly bend knees and lower torso until thighs are parallel to the floor. Keep back flat (don’t let hips sag) as torso lowers down. Complete one rep.

    3.Pause in bottom position for 2 seconds and then push up with legs until standing.

    Tips for doing barbell back squats correctly:

    1.Keep back and core (abs, lower back, shoulders) tight during the exercise. Don’t allow torso to dip in or up (keep chest tall).

    2.Concentrate on driving through heels rather than bending knees too much or jumping at end of the movement as this will cause your hips to tire out quickly.


    Bird Dog

    This exercise primarily works the back, abs and core.

    Bird Dog


    How to Do:

    1.Get down on your hands and knees and keep your back straight, head aligned with spine and abs tight. Position your hands directly beneath shoulders (and feet directly beneath knees) so that body is straight from head to toe.

    2.Without moving your foot, lift left arm out to side parallel to the ground. Hold for 3 seconds before returning hand to start position.

    3.Repeat on opposite side (right arm).

    Tips for doing bird dog correctly:

    1.Make sure to keep your back straight and core tight during the exercises. Don’t let hips drop or sag towards the ground.


    Conclusion

    This is the end of the program. Using this guide aspired goals should be easy to achieve. Most people have a goal in mind, whether it be losing weight, getting fit or performing better at a sport. 

    The program outlined above can help you achieve those goals by helping you to burn fat and build lean muscle mass, which will help you move more efficiently and improve sports performance.


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