We all want crazy abs. But sometimes even the hardest work routines don’t yield the desired results. The reason, you need to work smarter. Target the right muscles with appropriate exercise. Chart the program for your entire week. This way you know exactly what your body needs to do each day. Following circuits can also be very helpful to achieve your results. Complete one set of each circuit and then repeat until you complete the sets.
Follow the circuits shared below on alternate days of the week to get six pack abs. Get enough proteins to complement the muscle building as you finish these circuits. Complete one set of each exercise mentioned in each circuit, repeat one set thrice.
First Circuit
1) Bicycle Crunch
Lie straight flat on back, place your hands below your neck, lacing your fingers. Raise your head and shoulders up to your shoulder blades. Bringing one knee closer to the elbow while keeping the other leg straight. Try touching your opposite elbow with the knee while twisting the body. Switch sides and repeat.
2) Hanging Leg Raise
Leg raises are great to get the inner core muscles in action. The hanging part multiplies the challenge. Do perform the exercise, hang straight from a pullup bar. Then raise both your legs as high as possible. I case you can’t raise too much, raise up to the waist level.
3) Back Extension
Get your legs locked in a back-extension while holding weights against your chest. Bend forward on your hips, only as far as the arch in your back is lost and forms a straight line. Do not extend beyond this point.
Second Circuit
1) Barbell Rollout
Hold a barbell with light weights. Hold the barbell in both your hands in the kneeling position on the floor. Such that the bar faces your chest. Tuck in your abs and roll out forward as far as your back feels like sinking. Flexing your lats hard, return to your starting position.
2) Cable Wood Chop
Fixate a rope handle on the low pulley of a cable station. Move back enough to create tension on the cable. Standing with your feet shoulder-width apart, split your legs. Bring forth one foot, a few feet ahead of the other and the leg behind that foot bent on its knee. Allow your torso to rotate diagonally to reach your hands overhead in a chopping motion. Complete reps on the side, switch sides and repeat.
3) Dumbbell Romanian Deadlift
Stand straight and hold dumbbells in your hands, in front of the thighs, with palms facing inwards. Bend your hips, later bending your knees as well, bringing forward your torso, as far as you can maintain the natural arch of your back. All the while keeping the weights close to your body.
Third Circuit
1) Mountain Climber Plank
Lie on the floor in a half push up position, meaning your forearms until the elbows lying on the floor. Bring forth your right knee to the elbow, drive back and repeat on the other side.
2) Cable Wood Chop
Perform this workout according to the method explained in the Second Circuit.
3) Dumbbell Russian Twist
Sit straight on the flat surface with your knees bent and your feet slightly raised. Holding a dumbbell straight in front of you and a straight back. Now twist your torso towards your right side, as far as a possible repeat on the left side. This is one repetition.
Fourth Circuit
1) Renegade Row
Get into a push position holding a dumbbell in each hand. Shifting your weight to the left, Move up your right hand in a rowing action. Get back and repeat on the left side.
2) Decline Sit up
Grab an adjustable bench, tilting it in a decline. Lock your legs in tis braces and lie flat staright on bench. Tuck in your abs and sit up on the bench in an upright position.
Fifth Circuit
1) Bicycle Crunches 20 reps, 3 sets
2) Hanging Leg Raises 15 reps, 3 sets
3) Back Extension 15 reps, 3 sets
Sixth Circuit
1) Barbell Rollout 15 reps, 3 sets
2) Cable Wood Chop 15 reps, 3 sets
3) Dumbbell Romanian Deadlifts 25 reps, 3 sets
Seventh Circuit
1) Mountain Climber Plank 25 reps, 3 sets
2) Russian Twist 25 reps, 3 sets
3) Back Extension 15 reps, 3 sets
