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How to Get a Six Pack in Less than A Month

Time for your next challenge.

Learn how to get a six pack in less than a month with this great program from Jeff at Athlean X.

How to Get a Six Pack in Less than A Month

“If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try. This six pack workout is designed to do two things in just 22 days. The first is help you to develop stronger abs by training them the way they should be. No ab function is left out as you work your way from your lower abs to your upper abs to your obliques.”

Mountain climber wods athletes science based exercises for six pack abs How to Get a Six Pack in Less than A MonthSource: Swolverine / Khan Porter

“The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this 6 exercise home ab workout for just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life.”

“It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs may not be completely visible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer.”

How to Get a Six Pack in Less than A Month

“That said, do be sure that while you are committing to putting in the effort on this workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs.”

“The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of a complete set of abs at body fat levels in the mid teens.”

“That said, here is how this extinction style ab workout breaks down.”

“There are 6 total ab exercises in this routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to predominantly influence your upper ab fibres.”

“The key to getting six pack abs is that you perform them for the given rep or time range. If you can successfully complete the range for a given exercise, simply wait 10 seconds and go again. Keep repeating the range until you cannot get all the reps or time prescribed. At this point, you will have reached extinction. From here, you would move onto the next exercise in the six pack workout and complete it in the same manner.”

The exercises are as follows:

  • W Raises x 5 reps (lower abs)
  • Black Widow Knee Slides x 45 seconds (bottom up rotation)
  • Butterfly Sit-ups x 10 reps (midrange)
  • Seated Corkscrews x 45 seconds (obliques)
  • Levitation Crunches x 10 reps (upper abs)
  • Sit-Up Elbow Thrusts x 5 reps each side (top down rotation)

“This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time. In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed.”

Video – How to Get a Six Pack in Less than A Month

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Add these Standing Ab Exercises and Z Press into your training.

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