Six-Pack Abs Routine
Most people want six abdominal muscles more than teenagers. Teens want 6 packs for one simple reason. To impress the opposite gender. Teens want a 6-pack that suits them. Teenage girls like to keep 6 packs and want boys to be with them. It shows that they are strong and it has a good look.
However, teens seem to face hostile food in 6 packs. Foods that give them belly fat. Foods like burgers, pizza, sweets, soda, and all kinds of junk food. He is very hard to eat like a normal teenager and has a sixpack. Those who do it work pretty hard on them.
However, if you are trying to burn fat and build abdominal muscles, you need to know these 5 secret ways and follow how a teen can make six-packs.
1) Avoid junk food
This is the hardest part, but avoid all foods that are high in sugar and processed. Eat protein, healthy carbohydrates, vegetables, and fruits. Studies have shown that getting out of temptation takes about 21 days. So, if you can keep going for 21 days, you can accomplish it.
2) Consistency is key
Agree on your workout. Exercise your abdominal muscles 3-4 times a week with a variety of workouts.
3) The right equipment
Investing in a good exercise mat for comfort and a medicine ball are two good pieces of equipment that you can buy to diversify your Exercises for the abdomen. You don’t want to get your muscles used to the same exercise. Create something new.
4) Running, running, running
And such cardio workouts work. Running outdoors is a great opportunity to burn calories and have fun outdoors. Cycling is also enjoyable.
5) Drink and water
Water keeps you hydrated and is great for you. Drink water instead of soda. The more sugar you eat, the fewer results you will get.
Many people have the false impression that they have to spend hours in the gym to handle hundreds of repetitions of push-ups and sit-ups to get a flat stomach and six-packs of abdominal muscles. In this article, I will show you some more effective exercises that last only six minutes.
There are three levels to choose from rookie, advanced, and hardcore. Start on a circuit for beginners. try it on many pieces of training and master it before you climb the circuit for advanced. However, if you feel you have enough courage … don’t be afraid to try hardcore workouts!
Beginner circuit of six abs
** This routine is a circuit, so you don’t have to rest between workouts. Move from training to training without rest. Perform the circuit 3 times and rest for 45 seconds between sets.
- 1. Climber: 30 seconds for the climber
- 2. Small hip extension 15 reps
- Birddog 8 reps per side
- Plank: 30 seconds
Advanced circuit of six abs
** This routine is the circuit, so you don’t have to rest between workouts. Move from training to training without rest. Repeat the circuit three times, resting for 30 seconds between sets.
- 1. 15 repetitions of Stability Ball Jackknife
- 2. Row of Renegade Dumbbells 8 repetitions on each side
- 3. Introducing the stability ball 15 reps
- 4. Alligator crawl: 20 seconds
- Plank: 60 seconds
Hardcore six-pack abs circuit
** This routine is the circuit, so you don’t have to rest in between your exercises. Move from training to training without rest. Repeat the circuit twice more, pausing for 30 seconds between sets.
- 1. Windshield wipers 10 repetitions per can
- 2. Raise the legs in a sling 12 reps
- 3. Windshield wipers 10 reps per edge
- 4. Raise the legs in a sling 12 reps
- 5. L-Pullups 12 reps
- 6. 12 repetitions of Stability Ball Rollout
- 7. Slam with a Sledge Hammer ten repetitions on each side
You don’t have to spend all day in the gym to build rock-solid six-fold abdominal muscles you can get a good basic workout in minutes, as these workouts have worked today.
What is the best exercise for the abdominal muscles? It takes determination and perseverance to keep your abs workout routine. You can wrap a lean muscle in your stomach in four weeks, but the point is that you also need to consider your diet.
You can’t get buff abs if you eat a poor diet. Define your abdominal muscles with the proper abdominal exercise routine and the right diet program. Here are some tips for your diet to fill your abdominal muscles:
Whenever possible, you should avoid consuming processed and refined foods.
Eat every 3 hours to get 6 meals a day.
- Eat lean meats like chicken and fish with added eggs. It is part of this protein meal as the basis of your diet.
- Have avocado, nuts, olives, seeds, and snap peas in the middle of the meal.
- Add starch carbohydrates such as rye, oatmeal, and germination to breakfast dinner and a second meal with a piece of fruit.
- Delicious food for your lunch is a rich brown, sweet or plain potatoes, and quinoa.
- Add some vegetables to your meal (dinner), but avoid consuming starchy carbohydrates and root vegetables. Drink plenty of water.
- Eat what you want every 10 days. This is your cheat meal. You need a little determination here because you will build six-packs of abdominal muscles in 4 weeks.
- After your workout, reward yourself with a post-workout smoothie. You should eat 20-30 grams of protein and 40-50 grams of carbohydrates.
- These devices increase your hormones to activate the transformation of your muscle tissues. It can also help you manage your blood sugar levels.
4-week abdominal exercise
These 6 exercises should be done in three circuits 4 days a week for 4 weeks. You can schedule training days on Monday, Tuesday, Thursday, and Friday (or Saturday). Run-on a treadmill for 45 minutes between training days. Make Sunday a day of rest.
- Exercise for 45 minutes every day. If you have free time on the circuits, dedicate yourself to the treadmill on the hill with a total space of 45 minutes. Take a break and explore your technique instead of speed. Here is your 4-week abdominal exercise routine:
- Squats on a bench over the head for 3-4 sets, 20-30 reps, and 30 seconds rest. In the 3rd and 4th week, do it in 5-6 series with 0-15 seconds of rest. Position the bench so that it is 1 inch low.
- Previous knee to opposite elbow for 3-4 sets, 10-15 reps, and 30 seconds rest. In weeks 3 and 4, perform 5-6 series with 0 to 15 seconds of rest. Do more clicks every 5 repetitions.
- The previous knee outwards to the same elbow for 3-4 sets, 10-15 reps, and 30 seconds rest. Perform these 5-6 series in weeks 3 and 4 with a maximum rest of 15 seconds. Perform cranks every 5th repetition.
- Moves for 3-4 series, 15 repetitions, and 30 seconds rest. In the 3rd and 4th week, do a small box push-up and at the same time do more push-ups.
- Swiss Ball Hamstring Curls for 3-4 sets, 10-15 reps, and 30 seconds rest. In weeks 3 and 4, add up to 5-6 sets and a maximum of 15 seconds of rest. Use only 1 foot to get the ball back to the starting position.
- Split Lunge / Overhead Press for 3-4 series, 10-15 reps, and 30 seconds rest. In the 3rd to 4th week before this exercise begins, keep silent bells in your head. After you do a split lung, the weight should be placed on your head while performing the entire movement.