You’ve probably Googled “how to get a six pack” at least once in your teenage life. Having washboard abs was considered peek athletic performance. From crunches to planks, we tried everything to get our stomach to go in. That’s why, in this time of social isolation and access free time, we put the best abs workout at home together need to get ripped quick.
Quarantine is going to end sooner or later, imagine emerging from solitude with washboard abs. The journey of getting abs is not through crunches and planks only; abs are made with exercises and in the kitchen. This journey requires discipline and a lot of motivation. Look at it like this, building abs won’t just get you in prime shape but you’ll also get a boost in self-esteem and learn discipline.
When you combine this abs workout at home with a few diet changes, not only will you get the washboard abs you seek, but you’ll also be able to maintain them. See, if there is a lot of fat on top of your abs, regardless of how much you work out, your abs will never be visible. This is why you need to opt for a healthy diet to fulfill your dreams of having an optimal beach body.
Life hack: Before you can build rock-hard abs, you need to shred the fat so your abs can be visible. Losing weight can be a lengthy process, however, we have a technique that just may speed up the process. Going on a potato diet or any other short term diet can help you lose weight fairly quickly. But, these diets are not meant for the long run. Therefore, with just a few days or a week of these effective weight loss diets and then coupled with intermittent fasting as a part of your new lifestyle can help you keep the weight off for good.
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Abs Workout At Home For Washboard Abs
The best abs workout at home is one that helps strengthen your core first and then goes towards toning. This circuit does just that, because having washboard abs is not just about doing crunches until failure. Getting praise worthy abs is about cutting fat, building a strong core, and then toning your abs.
This abs workout at home uses zero equipment, your body weight is more than enough for this six movement circuit. Working out from home is the new norm, and bodyweight is the ultimate tool. You honestly don’t need fancy equipment to even build a powerful lower body, your weight is more than enough. So, this abs workout at home will definitely work even without weights.
Now, before you start you need to do a quick warm-up. You can stick to your normal warm-up routine if you have one or do 20 reps of something called a “transverse pullback”. This is a very easy movement, where you suck in your stomach to your back as if you were getting ready for someone to punch you in your gut.
Shoulder Taps
To do this exercise, get on your knees and put your hands down on the floor. Now, shift your knees up off the floor so your knees are in mid-air and your body is supported by your toes and hands only. Move your right hand up and touch your left shoulder and now do the same with your left hand touching your right shoulder.
Make sure your knees don’t touch the ground during this movement. The pressure should be on your core. Do as many reps as you can in 30 seconds.
Reps: 30 seconds
Sets: 4
Rest: 30 seconds
Push-up Into Plank
Start off in a plank position, now, push yourself back up in a push-up position. However, return to the push-up position one arm at a time and not at once. Meaning, extend your right elbow and place your right hand on the ground and then do the same with your left elbow and arms. Ensure your hips stay stationary and the pressure is only in your core.
Reps: 30 seconds
Sets: 4
Rest: 30 seconds
Side Plank
Place your left forearm below your shoulder and keep your legs straight with your right leg on top of your left leg. Squeeze your core, now, raise your hips until your body is in a straight descending line. Hold this position for 30 seconds or two rounds of 15 seconds if you are starting out, for 1 set.
Reps: 30 seconds
Sets: 4
Rest: 30 seconds
Hindu Push-ups
Let’s kick this abs workout at home up a notch with a more advanced version of a normal push-up. To do a Hindu push-up, you need to start off in a plank position with your arms wider than shoulder-width apart. Now, push your upper body downwards and lift your torso up and down like the downward facing dog position in yoga. Next, lower your hips until you come back to the original push-up position and push your chest forward. Finally, return to your original position to complete one rep.
Reps: 30 seconds
Sets: 4
Rest: 30 seconds
Knee to Chest Crunches
Get in to normal crunch position but raise your legs with a 90 degree bend at the knees. Now, bring your curved knees all the way back to your chest. While doing this, twist your upper body left and right during each movement of knees coming back to your chest.
Reps: 4
Sets: 30 seconds
Rest: 30 seconds
Side Leg Raises
Start off by lying down on one side or on your torso facing slightly left or right. Now, bring your legs up and touch them with the hand of whichever side you are working on. Once you are done with the reps on one side, switch to the other side for a complete set. Viola, this is the last exercise of the best abs workout at home you can do without using any weights or equipment.
Reps: 4
Sets: 30 seconds
Rest: 30 seconds
How To Get A Six Pack
Getting a six pack is not just about working out and doing crunches. While this abs workout at home is the perfect circuit to work out all of the necessary muscles in your abdominal region to give your core strength and shape. However, you need to cut fat for your abs to be visible. These are the perfect additions to your lifestyle to get a six pack.
Cardio
Whether you are running, skipping rope, or just climbing stairs; cardio is a must in life and not just to have abs. Studies show that doing cardio is the most effective way to reduce belly fat. Furthermore, a collective review of several studies shows that the more cardio people did, the more belly fat they lost.
Starting off with 20 minutes of cardio every other day is something that you can easily manage, and the effects are totally worth it. Besides, you do want your washboard abs to be visible, no? Start running, walking, biking, or playing sports from today.
Eat More Lean Proteins
Eating more of this macro-nutrient can help you lose weight, cut belly fat and help grow your washboard abs. A study showed that eating high protein meals promoted appetite control and feeling full. This can help you cut fat, as restricting your calorie intake is the best way to lose weight quickly. To do this, you don’t need to add just proteins to your diet, you need to make some other additions as well.
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Cut Out Processed Food
Your favorite chips, cookies, nachos, or whatever snack you love binging on is filled with calories, fat, carbs and sodium. So you either have to give all of this up or give up the dream of having washboard abs, tough choice isn’t it?
Simply by cutting out processed foods and replacing them with healthy snacks can reduce belly fat and help you get the look you are striving for.
Refined Carbs Don’t Help
Refined carbs come with a bucket load of issues. You get hungry much faster after eating refined carbs as they burn quickly. This kind of doesn’t help with controlling your calorie intake. Refined carbs lose their nutritious values too during processing. Meaning, your refined carbs aren’t packed with essential vitamins, minerals, and fiber.
However, a proper high carb and low fat diet can also help you lose weight. This diet does not include refined carbs but pure and healthy carbs.
Hydrate Yourself
Water is just a blessing for your bodily functions. It helps with removing waste, regulating optimal temperature, and helps increase metabolism rates that end up burning belly fat. Some research hints to water helping with controlling your appetite as well as increasing energy levels.
Lastly, a study with adults old as 48 years old and older found that participants who consumed water before each meal lost around 44% more weight over a period of 12 weeks.
Key Takeaway
To really get the most out of this abs workout at home, you need to make necessary lifestyle changes to get and to maintain washboard abs. Home workouts are here to stay for good. These workouts can be just as effective to build muscle. If you want to make these home workouts even more effective, then I recommend buying a resistance band. A resistance band can honestly help workout your entire body the same way you would do in the gym.
This abs workout at home is a great way to start your journey to build a strong core and stunning abs. The more you know about your body, the physics and the nutritional requirements; the easier it is to get in to shape.
