If you Look for a six Pack Abs then these 3 exercises are the Best

If you Look for a six Pack Abs then these 3 exercises are the Best 1

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.

1 Ab-roll-out:


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.

Way of doing it:

  • 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.

2. Mountain Climbers:


try to practice mountain climbers as quickly as possible without compromising method. After all, it is a high intensity exercise. You will see that even 30 seconds of climbers can be very exhausting.

Trained Muscles: Abs, oblique, quadriceps, hamstrings, delts, biceps, triceps.

Sets / repetitions: 3 sets of 30 seconds.

Way of doing it:

  • Start in the standard flex position.
  • Pull your knees toward your chest to make a climber.
  • You should keep your body in an elevated position during training. Therefore, do not move your hips up and down while holding your legs.

3. Russian Twists:

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For more resistance, you can hold a bar or kettle bell in your hand while turning. Or, if you want to attack it somewhere, you can also use a resistance band.

Trained Muscles : Abs, obliques, core, lats.

sets /repetitions: perform 3 series of 12 repetitions

Way of doing it:

  • To do a correct Russian Twist, sit down in the ground with your legs extended in front of you.
  • Take your hands, then lift your feet off the ground using your core to balance yourself.
  • All you have to do is move your fists from side to side on your knees. pretty easy, right?
  • Do 12 reps on each side of each set with only a 30 second break between sets and you will soon feel pain.

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