Abs begin to appear when you’ve reached a body fat percentage that allows them to be uncovered. For men, this is around fifteen percent body fat. For women, it’s approximately eighteen percent body fat.
A combination of eating healthy and the right workout routine are vital to reaching this low body fat percentage. But what’s the best ab routine for a six pack? Continue reading to find out.
How to Follow the Best Ab Routine Circuit the Right Way
Getting a six pack isn’t easy, but this routine is pretty simple. The only equipment you need is a set of dumbbells in a weight that’s appropriate for you. Otherwise, you’ll be using your body weight to sculpt your abdominal muscles.
Don’t speed through the routine. Focus on having great form as you move your way through the exercises below.
Ideally, you’ll be able to do three full circuits of the exercises below. Each exercise should be performed for fifteen to twenty reps.
If you’re a beginner, you can start with one full circuit and slowly work your way up to three. If you’re truly a beginner, you may want to start with eight to twelve reps.
Lay on your back with knees bent and feet flat on the ground. Tucking your arms behind your head, bring the top half of your body up. Engage your abs to lift your body and don’t rely on your legs or arms.
Lay on your back with legs straight. Engage your abs to bring your legs up until your toes point skywards. Remember to point your toes and stay strong as you lower the legs back to the ground.
Start in the same position as a sit-up. Instead of bringing the top part of your body entirely up, you want to pause halfway. Engage your abs to hold for a few seconds before lowering your body down again.
Reverse crunches start in the same position as their traditional variant. Instead of bringing the top of your body halfway up, you’ll be rising your bottom half. Remember to keep your knees bent, hinge at the hips, and engage your abs.
Dumbbell Side Bend
Grab a dumbbell in a weight that’s easy for you. Standing in an upright position with legs shoulder-width apart, hold the dumbbell in one hand and bend at the side.
Remember to keep your arms strong, but don’t overextend your elbows. After a full set of reps, repeat on the opposite side.
Bird dog begins on your hands and knees. Your hands should be placed beneath your shoulders and your knees should be below your hips.
Start by raising your left arm and your right leg, extending them both outright. Hold for a second before lowering them back to your starting position. Repeat using the right arm and left leg.
Do You Have More Questions About the Best Ab Routine for a Six Pack?
Remember to focus on your form as you perform each exercise listed above. Ideally, you’ll be able to perform three full circuits of fifteen to twenty reps each. It’s okay to start smaller and work your way up to avoid injury.
Do you have more questions about the best ab routine for a six pack? Check out our other blog posts. You’ll find a wealth of information on related topics.