How to Get Abs Fast: the 3-Step Guide to Building a Six Pack

How to Get Abs Faster

 

Not all abdominal exercises are created equal when it comes to sculpting a firm six-pack. Make these changes to your motion and see faster results. Getting and keeping a six-pack is difficult, and we're about to make it even more difficult. We've identified six popular abs routines that aren't as effective as they are thought to be, and then offered improvements or alternatives to try instead. This usually entails making adjustments that keep your abdominal muscles under tension for longer periods, which may come as a surprise but will help you develop your abs twice as fast.

 

Toe tap the plank to make it a toe tap plank

 

Why When doing planks, it's easy to "turn off," allowing your hips to drop and your core muscles to disengage - especially if you're doing them for time, which may be tedious. Adding a foot action keeps the hips high and the lower abs engaged and allows you to count reps instead of seconds.

 

How to Start in a plank position with your elbows below your shoulders, supporting yourself on your forearms. Engage your abs, then lift your hips to form a straight line from your head to your heels. Lift and move one foot out to the side as far as you can without letting your hips drop.

 

Weighted crunch reach is an upgrade from the sit-up

 

Because the muscles aren't subjected to much tension, sit-ups are the most popular abs activity but probably the least effective. The crunch reach keeps the upper abs firing to keep your torso stable with added resistance.

 

Lie flat on your back with your knees bent and your arms straight, holding a dumbbell or weight plate in both hands. Lift the weight as high as you can into the air, using your abs to raise your torso while keeping your arms straight. Pause for one second in this top position, then slowly lower your torso back to the starting position.

 

Upgrade the reverse crunch to a pike with a gym ball

 

Why Reverse crunches will wind up being a rocking exercise rather than a muscle-engaging one unless you already have very strong lower abs. The abs, on the other hand, must fire during this improvement.

 

Raise your hips and get on your hands and knees with your toes elevated on a gym ball to form a straight line. Raise your hips as high as you can while keeping your abs engaged to produce an inverted V-shape. Hold for a second, then lower your hips to return to the starting position.

 

Tips From A Professional

 

Reduce your body weight

 

Rowland explains, "As I've gotten older, I've focused more on utilizing lesser weights but doing more reps each set so I still get the proper stimulus to gain muscle." "Lifting as much as you can when you're young is fine, but as you get older, your muscles and connective tissues wear out, and it pays to lift smarter to reduce your chance of injury."

 

Choose two moves that go together

 

“I figure out two exercises to do back to back in supersets. Sometimes I do antagonistic supersets, like a chest move followed by a back move, or complementing supersets, like bench press followed by press-ups. Lifting in this manner is extremely efficient, as it pushes you to concentrate on tempo and rest times to stay in the training zone and maximize activeness of each workout."

 

Intensify your efforts

 

"Adding high-intensity strongman-style interval training routines to the end of my sessions is one of the biggest changes I've made to my training." Sled pushes and farmer's walks raise my heart rate to dangerously high levels, and these 'finishers' are successful in making me leaner and fitter. They also give me a huge endorphin rush, which makes training a lot more enjoyable."

 

Don't get too caught up in the abs

 

"I rarely do any direct abs work because the other lifts I do keep my core engaged." If you brace your abs while squatting or pushing, they'll get a lot of work."

 

Maintain a healthy balance in your life

 

"I enjoy a glass of wine, but it's all about priorities: you can't have a strong, lean body if you drink beer every night." It's all about consistency, and if you train wisely and eat well most of the time, you'll get and stay in fantastic shape."