You can shape a strong set of abs using only your body weight and a small space on the floor. In this guide, demonstrates how to achieve a six-pack without any equipment, starting by exposing the shortcomings of typical “no equipment abs workouts” and how they may do more harm than good.
We’ll then explore four effective abs exercises that target every area of your six-pack, all easily done at home. Finally, we will provide instructions on performing the six-pack ab workout for optimal results.
By the end, you’ll have a complete home abs workout that you can utilize anywhere to build strong abs.
To enhance the effectiveness of our home abs workout, we will incorporate three key principles. Firstly, we’ll target all four regions of your abs. Secondly, we’ll progressively intensify the exercises to consistently stimulate abs growth over time.
Lastly, we’ll carefully select exercises that focus on your abs rather than engaging your hip flexors or lower back.
Jeremy Ethier breaks everything down into his informative video below.
The first exercise we’ll tackle is a demanding abs exercise that targets your transverse abdominis, a no-equipment version of the ab rollout.
Begin on all fours, hands under your shoulders, and knees under hips. Create a posterior pelvic tilt by rotating your hips and engaging your abs. Activate your TVA by pulling your belly button into your spine. Slowly walk your hands forward, maintaining form without arching your lower back, and then return. Progress over time by extending your hands further.
Moving on, we’ll address the lower abs with challenging reverse crunch exercise.
Lie on your back, arms straight by your sides, and knees bent to 90 degrees. Initiate a posterior pelvic tilt by contracting your glutes and abs.
Instead of raising your legs, curl your pelvis up towards your belly button. Avoid arching your lower back on the way down. Modify the difficulty by tucking your knees in more or increasing it by straightening your legs.
For the upper abs, we’ll employ a “top-down” exercise. Lie on your back with bent knees and hands behind your head.
Place a rolled-up t-shirt or towel under your lower back for increased range of motion.
Lift your shoulder blades off the ground by flexing the spine, avoiding neck yanking and momentum. Progress by extending your arms overhead and adding weight when necessary.
Finally, to target the obliques, we’ll utilize Russian Twists. Sit on your butt with bent knees and feet on the floor, leaning back at a 45-degree angle. The goal is to touch each side of the ground, focusing on torso rotation rather than simply reaching with your arms.
To progress, lift your feet slightly off the ground and reach further with your arms over time.
Here is the full workout for you to incorporate into your training:
Repeat x3
Feel free to incorporate this workout into your routine 2-3 times a week. As you build strength, aim to gradually increase your reps over time, implementing the progressions outlined earlier. This approach mimics the impact of adding weight, fostering the growth and definition of your abdominal muscles.
However, it’s crucial to note that, regardless of your dedication to ab training, achieving the desired six-pack requires more than just exercise. A solid and well-planned diet is essential to complement your efforts and bring out the results you’re aiming for. Keep this in mind as you work towards your fitness goals.
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