The abs are made in the gym and, as they say, displayed in the kitchen. You can’t have a well-formed abdominal area if you don’t develop muscles, and you won’t see those muscles if you don’t eat properly.
Men are particularly likely to build up fat reserves in the waist area first. So, if you are a man and want a six pack, you’d better start a diet sooner rather than later.
It is never too early to work on this six pack! Even if you don’t have much time for training in the gym or at home, you will be happy to know that this 3-exercise workout can be done in 15 minutes at home.
The abdominal muscles are very strong, so you have to train them properly so that they become stronger and get bigger. Keep the brakes pressed briefly between sets for 30 seconds and repeat more than usual. A value between 12 and 20 per set would work well.
Ab-roll-out requires a lot of energy, but is certainly more fun than planks, for example. It sounds deceptively easy to do, but it’s one of the most difficult abdominal exercises if you do it right.
Muscles worked: abs, lower back, shoulders. Triceps, Lats
sets / repetitions: Do 3 sets of 12 repetitions.
- To do it, descend on all fours, feet above the ground, so that you are on your knees and hold your hands on the roller.
- Then gently push the roller away from you until your nose almost touches the ground.
- Once there, pull the roller to its original position.