How To Get A Six Pack Quickly

If going to the gym to work out doesn’t appeal very much to you but you still strive in getting that six-pack abs you need not worry much because there are exercises for you to do at home that require no specific tools and are guaranteed to get you ripped. So let’s see what are the most common but effective abdominal exercises that can provide results and get you ripped in a couple of weeks (providing you eat healthy too).

Ab Crunches

The most common exercise for ab muscles and the one every beginner should start with especially if you want to quickly get a six pack. Now, many people do this wrong by lying on their back and putting their feet under the bed or having someone apply pressure on their feet. If you want to get a 6 pack fast this will yield no result. Why? Because it’s easy and doesn’t put pressure on your abs but instead has your legs pulling you up.

I’ve done ab crunches like this for a long time. They even taught us in gym class at school to do it this way and guess what? I had no ab muscles to show off. Here’s how ab crunches should be performed:

1. Lie down on your back on the floor or on your exercise mattress.
2. Put down your feet and bend your knees so that your heel is close to your bottom.
3. Place your hands behind your head but close to the ears and have your head remain still not putting your chin on your chest.
4. Don’t touch your hands one with the other, this helps to not push with your hands on your head when lifting your body.
5. Now it’s time to do crunches: using your abs try to pull your shoulders up as much as you can then put your shoulders back on the floor.

Unlike the normal “feet under bed” crunching method, this better way of doing crunches actually works on your abdominal muscles much more. Using the instructions above you should do about 30 crunches and then rest for 30 seconds. Do this about 3 times to total 90 crunches. Of course if you’re just starting out take it easy and move gradually to more and more crunches per rep.

Here is a great video tutorial on how to properly do ab crunches. Check it out:

And there’s an alternate way of doing ab crunches standing on your feet if you don’t like sitting on the floor:

 Leg Raises

Another great exercise for abs that you can do in the comfort of your home is the leg raise. The leg raise can be done in 2 different ways too but they are both good. The first one is by lifting one leg and then lifting the other and the second way, of course is by lifting the both legs at the same time. I would advise if you’re a beginner to start with lifting both and then gradually moving towards the separate leg approach.

Here’s how to execute this leg raise ab exercise:

1. Lie down on your back and have your legs stretched like if you’re in the bed and your hands along your body. Alternatively you can have your hands under your bottom but this may hurt your back.

2. Start contracting your ab muscles and lifting your legs up until your body and your legs make a 90 degree angle (or close to 90 degree, don’t force yourself), hold it for a few seconds and then bring your legs close to the ground and then repeat.

3. Alternatively lift one leg up and hold it there and then bring the other leg. Then bring down to the ground the first leg you raised and then the other. This way may be harder and would be preferable if you’re going for fast six pack abs.

4. Do it for at least 15 lifts and try to work yourself to 25. Have a pause and do it again to total 3 sets. of course this is all subjective to your energy.

This is a great exercise for your core and as they say a picture makes for a thousand words so watch below a great video on how to do leg raises with 2 sexy ladies explaining all the way one of which is Brooke Burke. Here it is:

Bicycle Crunch

The last exercise that I’m going to cover in this article is the bicycle crunch exercise. Another great exercise to get a six pack that works your waist muscles too, which is a great added benefit. This exercise is called the bicycle because while your standing on the floor doing it, it looks like your actually pedaling on a bike. So, let’s see how you can do this ab exercise:

1. Lie on the back with knees bent and the tips of the fingers behind your ears, elbows close to the ground NOT close to each other (this is valid for every exercise that requires you to put your hands behind your head).

2. Using your abs bring your RIGHT elbow with your LEFT knee together. At the same time have your RIGHT knee/leg above the ground and stretched all the way.

3. Now stretch your LEFT knee/leg and bring the RIGHT knee to the LEFT elbow.

4. Do this in a motion like movement so it will start to look like in the video below.

5 . Try to do as much as you can of these but do at least 40 or how many you can in 30 seconds. Repeat 3 times.

As promised here’s a video that will show you exactly how the movement should go:

 Conclusion and Next Level

You should do these ab exercises 2 or 3 times per week and keep in mind your 6 pack abs require some work and dedication. You should see a considerable difference in about 6 weeks but keep in mind: without the proper ab nutrition all these ab exercises are in vain.

If you already have some knowledge about ab exercises and started working out but need a good routine for your abs to really build some muscles I’ve got 2 last videos that combines the above mentioned 3 exercises and adds some more good stuff.

So, start with crunches, leg raises and bicycle exercises and then follow this routine:

And if you feel it’s too easy or need the next level here’s the best you can get (I know it’s an old video but it’s the one I’ve been using for months until I had to go to even more harder exercises):

If you really care about your abs this exercises are the best ones and you can do them in the comfort of your own home with no tools and with great results. But just keep it at it and watch your food. In no time you will have great looking abs.