9 Easy Abs Workouts to Get Six-Pack Abs At Home

Are you looking to get six-pack abs at home and look sexier? Don’t worry. We’re here to help you!

In our recent interview with the best trainers, they shared with us some of the great home workouts that have been working for them since time immemorial.

It would be very wicked if we keep these secrets with us, and that’s why we’re sharing with you today.

However, this article will not only teach you the abs workouts to do to get six-pack at home without gym equipment, you will also discover some of the foods you can start eating to boost your body building program, as well as helpful tips to help achieve your goal faster.

1. Extended Plank

The Extended Plank workout specifically trains the deepest layer of abdominal muscle, which is known as the transverse abdominis muscle.

When you extend your shoulder past the shoulders, the muscles are worked and this by far is one of the easiest & quickest ways to get a six-pack.

Steps

Pose as thou you want to do a press up and place your hands around 10 inches in front of your shoulders
Place the toes of your shoes against the floor.
Hold this position while your back remains straight and try breathing as normal.

2. Janda Sit-Up

This workout help in contracting your hamstrings, and thus makes the muscles of the stomach work that much harder, which will in turn give you an amazing set of six pack.

Steps

Lie on your back, bend your knees, and then place your hands behind the head.
Try to dig your heels into the floor, contracting your hamstrings, while you perform an ordinary crunch.

3. Side Plank Hip Lift

This workout is very similar to the Weighted Hip Drop, yet there are distinct differences between them. It strengthens the obliques, hip abductors, and also stabilizes the shoulder.

Steps

Lie on your right side propped up on your right elbow as well as forearm
Let your shoulders stack over your elbow, and your legs stacked on top of each other.
Raise your hips until your body forms a straight line from head to heels. This serves as the starting position.
Now keep your core braced, lower your right hip slowly toward the floor as far as possible.
Reserve the move, while you lift your left hip toward the ceiling as high as you can.
Repeat for reps, switch sides, and perform equal reps on each.

4. Frozen V Sit

This workout targets the upper and lower regions of the rectus abdominis muscle, and it trains the entire stomach muscles to enhance body building.

Steps

Lie down on your back, outstretch your arms and legs, and lift your hands and feet just above the floor.
Now, begin to raise your torso and legs simultaneously up so as to touch your feet
Hold for the required time.

5. Single-Leg Sit-Up

This workout targets your ab muscles and takes your hip flexors out of the movement.

Steps

Lie on your back and bend one leg while you stretch the other
Raise your hands towards the ceiling and then perform a sit-up
Try getting your chest as close as possible to the bent knee.
Try doing a minimum of three sets of eight reps on each leg

6. Weighted Hip Drop

It targets the obliques, which in turn enhances the appearance of six-pack abs.

Steps

Lie on your left side propped up on your left elbow as well as the forearm
Let your shoulders stack over your elbow, and your legs stacked on top of each other
Now, hold a dumbbell and place on top of your right hip.
Raise your hips until your body forms a straight line from head to heels. This serves as the starting position.
Now keep your core braced, lower your left hip slowly, and tap it gently on the floor.
Reserve the move, while you return to side plank position.
Repeat for reps, switch sides, and perform equal reps on each.

7. C-Curve Weighted Pass

This workout places constant tension on your abdominals and also builds rotational mobility through the upper back.

Steps

Sit on the floor with your butt and heels
Bend your knees slightly and hold a dumbbell with both hands at arm’s length right in front of your chest.
With your core braced, lean back slightly and create a C curve in the spine.
This serves as your starting position.
Now pass the weight to your left hand and rotate to the left
Try reaching back to lightly touch the weight that is on the floor behind you.
Let your right arm remain extended in front of you throughout the movement.
Now return to the starting position, and, without ceasing, pass the weight to your right hand.
Repeat same move to the other side as well
Alternate sides continuously, performing equal reps on each.

8. V Sit Hold and Tap

This workout trains the core to engage fully as you keep your back straight.

Steps

Sit on the floor and bend your knees with your shins parallel to the ceiling, and spine elongated.
Rest your fingers gently on your hamstrings, just under your knees.
Keep your back flat and lean back until you notice that your abs engage and extend your legs as high as you can.
Count 1 to 5
Wait for five seconds, and then bend your knees, while you lower both feet to the floor.
Wait for one second, and then straighten your legs
Now repeat the entire sequence.

9. Leg Raise

It primarily targets the lower abs and can give you a befitting six packs if done regularly and properly.

Steps

Lie flat on your back on the floor and straighten your legs in front of you.
Support yourself by placing both hands at your sides
Flex your lower abdominals and raise your legs until they form a right angle to the floor.
Retain tension while you lower your legs to the starting position.

Note: make sure you maintain full control throughout the movement and again, never be tempted to let your legs drop on the negative portion of the movement.

When Should You Work Your Abs?

If your health permits, you can work your abs as much as every day so as to get quick results.

Personally, what I do every morning is to visit the gym and do abs and cardio first thing in the morning. I’ll then return in the afternoon for weight training. By doing so, I’m able to spike up my metabolism twice a day.

Perhaps you intend doing the workout in one session, my candid advice is that you either perform the ab routine as a warm-up for your weight training or after your training if you will engage in heavy lifting like squats or deadlifts. After doing that, you can then perform cardio to wrap things up.

Tips and Rules for getting Six-pack abs fast at home

1. Fill up on Fiber

High-fiber foods is yet a great add to your body building program; they boost weight loss and also help you in achieving your six-pack abs by making you feel fuller for longer.

You can incorporate high-fiber foods like Fruits, vegetables, whole grains, nuts and seeds, etc into your diet to help achieve your goal faster.

2. Eat Enough Protein

High Protein-intake is imperative for your body building program. The reason being that the macronutrient help you build lean muscle as well as burn body fat. Lean protein has the highest thermogenic effect on the body, compared to all other macronutrients (protein, carbs, and fat).

It helps your body burn a ton of calories, and this is one of the basic reasons why professional athletes and competitive bodybuilders consume it virtually everyday. Apart from burning calories, it also builds the physiques.

3. Stop Eating Processed Food

Stop the intake of heavily processed foods like chips, cookies, crackers and convenience foods.

The reason being that they are typically high in calories, carbs, fat and sodium which will make your efforts of getting a set of six-pack abs a futile one. You can replace these foods with Fruits, vegetables, whole grains, and legumes, among others.

4. Eat Healthy Fats

To help reach your body building goal fast, make sure you add healthy fats (basically from polyunsaturated and monounsaturated fats into your diet. This includes raw nuts, nut butters, fish oils, olive oils, and lots more.

When you add healthy fats to your diet it will keep your insulin levels stable, and this will allow you to lose belly fat and your six pack abs will also begin to reveal itself.

5. Focus On Your Diet

For you to achieve that six pack abs you’ve been craving for, it is imperative you eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates. They all work in synergy to help your body burn a ton of calories, and reveal your six pack abs.

6. Stay Hydrated

This is a very great hack that most people don’t know about; staying hydrated is capable of increasing your metabolism (temporarily), reducing your appetite and it also boosts weight loss to easily get a set of six-pack abs.

7. Do More Cardio

Cardio simply refers to any type of exercise that increases your heart rate. When you engage in anaerobic exercises, it will help you burn extra fat and speed your way to a set of six-pack abs. In fact, there are numerous studies that even reveal that cardio is very effective for reducing belly fat, which can help make your abdominal muscles more visible.

Therefore, engage in cardio exercises for about 20 – 40 minutes daily and 150 – 300 minutes per week. Some of the anaerobic activities you can engage yourself in include running, walking, biking, swimming or better still engage in your favorite sports.