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How to Get Six Pack Abs with ZERO Equipment

Build a better core.

These great workout tips from Jeremy Ethier will help you get six pack abs with zero equipment.

How to Get Six Pack Abs with ZERO Equipment

“You can sculpt a great set of abs using just your bodyweight and a few square feet of floor. I’ll show you how to get a 6 pack with no equipment by first exposing why that “no equipment abs workout” you see (along with countless others) are a waste of and how they can do more harm than good, then we’ll cover the 4 abs exercises we’ll use to hit every area of your six pack you can easily do at home, and finally we’ll wrap it up by showing you how to perform the six pack ab workout for the best results. By the end you’ll have a full, downloadable home abs workout you can use anywhere to build a great set of abs.”

How to Get Six Pack Abs with ZERO Equipment

“There are 3 things we’ll do with our home abs workout that will make it far more effective than most bodyweight ab workouts out there. First, we’ll hit all 4 regions of your abs. Second, we’ll make the exercises more difficult overtime to continuously stimulate growth in your abs. Lastly, we’ll choose the proper exercises that’ll target your abs – instead of your hip flexors or lower back.”

crossfit exercises plank six pack abs How to Get Six Pack Abs with ZERO EquipmentSource: crossfitbk

“The first exercise we’ll cover is one of the most demanding abs exercises you can do at home, and will target your TVA. We’re going to re-create a no equipment version of the ab rollout. Get onto all fours with your hands under your shoulders and knees under hips. Move into posterior pelvic tilt by rotating your hips and contracting your abs. Pull your belly button into your spine to fully activate your TVA. Then, from here, slowly walk your hands out forward. Go only as far as you can without breaking this form and arching at your lower back, and then walk your hands back. Progress it over time by trying to get your hands further and further out.”

How to Get Six Pack Abs with ZERO Equipment

“Now we’ll move onto the next most demanding exercise to target the lower abs in our no equipment abs workout. First, lie on your back with your arms straight by your sides and knees bent to 90 degrees. Initiate posterior pelvic tilt by squeezing your glutes and contracting your abs. Next, don’t think about raising your legs, instead simply curl your pelvis up towards your belly button. Then, on the way back down, avoid arching your lower back. To make it easier, simply tuck your knees in towards your upper body more. As your lower abs strengthen, you can increase the difficulty by straightening your legs out more and more.”

How to Get Six Pack Abs with ZERO Equipment

“To target the upper abs in our six pack ab workout, we’ll want to now use what’s known as a “top-down” exercise. First, setup by lying on your back with your knees bent and hands placed behind your head. Place a rolled up t-shirt or towel under your lower back to increase the range of motion your abs go through. Lift the shoulder blades up off the ground by flexing the spine, and then coming back down. Avoid yanking your neck as you come up and avoid using momentum. Take it slow and feel the upper abs working. To progress these as you get stronger, place your arms straight over your head and add weight using a bottle or backpack once that becomes too easy.”

How to Get Six Pack Abs with ZERO Equipment

“Finally, for the obliques: our move of choice is a well-known exercise, Russian Twists. Sit on your butt with your knees bent and feet on the floor. Angle your back to about a 45-degree angle. From here, the goal is to touch either side of the ground. Avoid just reaching with your arms and not rotating much at your torso. Instead, let your shoulders dictate your rotation. When you reach to each side, focus on trying to line up your shoulder with your leg. Doing this will force you to rotate your torso and engage your obliques as a result. To progress this move overtime, you can raise your feet off the ground slightly and try to reach further and further out with your arms.”

“Now let’s get into how to get a six pack with this workout. Here’s what you’re going to do:”

  • Walkouts: 5-10 reps
  • Reverse Crunches: 10-25 reps
  • Crunches: 10-25 reps
  • Russian Twists: 1 minute
  • Repeat x3

“You can do the workout 2-3 times a week, but as you get stronger it’s important that you try to increase your reps overtime while applying the progressions mentioned earlier. This will simulate the effect of adding more weight to help your abs grow and pop more.”

How to Get Six Pack Abs with ZERO Equipment

“But keep in mind guys that no matter how hard you train your abs, you’re not going to get the six pack you’re after without a solid diet plan in place.”

Video – How to Get Six Pack Abs with ZERO Equipment

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