What You Need to Do to Get Six Pack Abs This Year

What do you need to do to get six-pack abs this year?

1. Increase the intensity of your workouts
2. Target all your core muscles
3. Engage in more cardio

 

Getting six-pack abs at your usual gym in Makati can be a difficult and confusing journey. To make it easier to achieve your ideal core, you just need to include these different tips into your exercise routine and do them diligently. Check out these few brief tips on how to get your dream bod this year!

 

Increase the intensity of your workouts

You need core strength to stabilize you, that is why increasing the intensity of your ab workouts can help you greatly in terms of achieving optimal fitness. Aside from using gym equipment at your fitness center, you should also have go-to exercises for the primary purpose of toning your abs. Check these example exercises here:

 

Side Hops

1. Starting on the left side of your mat, squat while keeping your feet together. Then, jump as far as you can to another side with your right foot.
2. Once you have landed on the right side with your right foot, bend your left leg. Leave the left leg lifted for 3 seconds before bringing it down
3. Squat your legs then jump as far you can to the other side with your left foot.
4. Once you have landed on the left side with your left foot, bend your right leg. Leave the right leg lifted for 3 seconds before bringing it down.

 

Warrior Balance

1. Stand on your left foot, then lift your right leg.
2. Bring back your right leg to the back and extend your whole body forward. Make sure your whole torso is parallel to the ground the whole time. Stay in this position for 10 seconds before bringing your right leg down.
3. Do the first 2 steps in the same order, this time start by standing on your right foot.

 

Reverse Lunge

1. Stand with your feet shoulder width apart.
2. Step backward with your left foot. Once, your left leg goes as far as it can, land on the ground with the balls of your foot.
3. Bend your right and left knees until both have reached 90 degrees. Make sure that your left knee is above the ground by 3 inches.
4. To stand up again, lift your left leg by pushing against the heel of your right foot.
5. Repeat steps 2 to 4 with your right foot this time.

 

Target all your core muscles

The core is made out of many muscles, particularly, your abs, transverse abdominis muslce, internal and external obliques, and the erector spinae. For most people, the rectus abdominis or “abs”, is the only part you need to target. But, having six-pack abs means working our every core muscle.

Thus, it is important to find the appropriate abdominal exercises which target all of these muscles to truly have enough core fitness in the Philippines for six-pack abs to physically appear.  According to trainers, these are the two-point plank, reverse curl and lift, and walk-out.

 

Two-point plank

1. Start with a plank position. Make sure your back is straight.
2. Raise your right hand and left leg at the same time. Stay in this position for 2 seconds.
3. Raise your left hand and right leg afterwards. Stay in this position again for 2 seconds.
4. Do step 2 and 3, all in all, for 30 reps.

 

Reverse curl and lift

1. Lie on your back with your hands on your head.
2. Lift your legs away 6 inches away from the ground.
3. Contract your abs while bending your knees near as possible to your chest. Stay in this position for 1 second
4. Lower your legs until it is 6 inches away from the ground
5. Repeat step 1 to 4, for 8 reps.

 

Walk-out

1. Stand with your feet shoulder width apart.
2. Bend knees until your hands touch the ground.
3. With your feet firmly on the ground, walk your hands away from your feet, until you assume a plank position. Stay in this position for 2 seconds before bringing your hands back to your feet and stand up.
4. Repeat 1-3, for 10 reps.

 

 

Engage in more cardio

Cardiovascular exercises such as walking can help you burn the extra fat  b preventing you from fully showcasing your hard abs.  It is specifically helpful if you do it as a cool down for your ab strengthening session.

While doing abdominal exercises can help your muscle mass develop, it will not banish the fat in your core area because you do not move continuously. You may lift your core while you are accomplishing abdominal exercises, but the intensity is usually low since you are not moving your whole body and you stay mostly in one place.

Cardiovascular exercises, which will help you reach ab goals faster are:

 

Jumping Rope

Just using the jumping rope for 10 minutes can lead to a loss of 200 calories. To make this item help you achieve core fitness in the Philippines, it is important to exercise with it in a proper manner.  To use the jump rope properly, you should first always jump with the balls of your feet. Second, only move the item up and down with your just your wrists.

 

Cycling

Cycling machines or stationary bikes in the gym can provide a very good cardio workout. A great way of using the stationary bike efficiently is by going through the easy, medium, and difficult levels in intervals for 20 minutes straight.

 

Key Takeaway

Getting six-pack abs means targeting your core muscles and lowering your overall fat percentage. All of these listed exercises are written with instructions, so that you may find these easier to implement in your usual gym routine. Try them the next time you visit a gym in Makati.