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How to Get a Six-pack: The Ultimate Abs Workout 2020
Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for four weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.
Your total workout each day should last 45 minutes. Fill in any spare time you may have after completing the circuits with some uphill treadmill walking to complete a 45-minute slot. Keep your rest periods tight and focus on technique rather than speed.
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1. Overhead Squats
Why: “This exercise has a high metabolic output as multiple joints are used. It fires the midsection through stabilising the weight above the head while simultaneously lengthening the midsection.” How to get six pack abs? Compound movements are key.
How: Grab a barbell with palms facing down and hands almost at the ends of the bar. Lift it to your chest then overhead, locking your arms and retracting your shoulders to take the weight. This is your start position.
5 Things You Didn't Know About Squats
Keeping your arms straight and taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position. Repeat, then lower the bar under control after you've finished all your reps.
Sets: 3-4
Reps: 20-30
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and make the bench an inch lower.
2. Prone knee to Opposite Elbow
Why: “This statically stabilises the midsection much like the plank but adds the element of internal hip rotation to work your obliques and mobilise your hip flexors.”
How: In a push-up position, rotate your right knee underneath your body to try and touch the opposite elbow. Keep your hips down and foot off the floor throughout. Repeat with your other leg. That’s one rep
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and perform an additional push-up every fifth rep.
3. Prone Knee to Outside Same Elbow
Why: See above.
How: In a push-up position, lift your right knee up towards your right elbow – trying to land it on the top of the elbow. Keep your hips down and foot off the floor throughout. Repeat with your other leg. That’s one rep.
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and perform an additional push-up every fifth rep.
4. Push-ups
Why: “These continue the static work on your midsection while working the pecs, deltoids and triceps, too."
