There are three things which would keep even the most hardcore fitness fanatic away from the gym: not having the time to make the journey; a lack of funds for the monthly membership and not wanting to work out so strenuously in public! Luckily you can get just as much of a tough workout at home using ordinary furniture and household objects. Let’s see how you can achieve a six pack without even leaving the house.
By building your core muscles you’ll tighten the stomach and increase the presence of those abdominal muscles. This can be achieved by getting used to holding your own body weight. Start with your elbows and knees on the floor, perhaps resting your forearms on a low, rigid surface like an aerobic step. Straighten your legs and lift your knees, holding your body up by your forearms. Try not to lift your behind too much as this takes off most of the pressure. Hold a straight-backed pose for 45-60 seconds for each set and look to increase your time gradually as you get stronger.
From a starting position on the floor with arms extended above your head, reach up with your arms and legs as far as you can, touching them together if possible. Bring them back down under your own steam; don’t let gravity and momentum take them down as it would mean missing out on the downward flex and contract of your ab muscles.
Similar to jack-knifes, crunches are only different in that they involve bringing yourself in rather than stretching out. From a lying position, bring your knees into your chest as tightly as you can, keeping your stomach tensed. Bring them out slowly and repeat. Again, be careful to make sure that you are lowering muscles yourself as this makes up the vital second half of the exercise. Repeat for about one minute per set.
4. Cut out the fat
Okay, so this isn’t really an exercise but cutting out as much fat as possible from your diet will increase the visible presence of a six pack. If you’re still wondering how to get a six pack at home, ensure you’re getting enough protein to build your ab muscles back up after you break them down with some hardcore exercises; mix up a protein shake with some fruit juices before you work out to add some much-needed carbs.
Start with the following routine and gradually increase your reps/times as you get stronger:
- Planks x 60 Secs
- Jack-Knifes x 60 Secs
- Crunches x 60 Secs
Repeat each set 5 times!
- June 22, 2016
- Jonathan Kay