Many people are under the misconception that they need to spend hours in the gym doing hundreds of reps of crunches and situps to get flat abs and six pack abs. In this article I’m going to show you some more efficient exercises that will only take six minutes.
There are three levels: Rookie, Advanced and Hardcore. Start with the rookie circuit… try it for several workouts and master it before moving up to the advanced circuit. If you feel brave enough, feel free to do a hardcore workout!
rookie six pack abs circuit
**This routine is a circuit so you won’t rest between exercises. Move from exercise to exercise without resting. Do the circuit 3 times and rest for 45 seconds between sets.
1. Mountain climber: 30 seconds
2. Lying Hip Extension 15 reps
3. Birddog 8 reps per side
4. Plank: 30 seconds
advanced six pack abs circuit
**This routine is a circuit so you won’t rest between exercises. Move from exercise to exercise without resting. Do the circuit 3 times and rest for 30 seconds between sets.
1. Stability Ball Jackknife 15 reps
2. Renegade Dumbbell Row 8 reps per side
3. Stability Ball Rollout 15 reps
4. Alligator Crawl: 20 seconds
5. Plank: 60 seconds
Hardcore Six Pack Abs Circuit
**This routine is a circuit so you won’t rest between exercises. Move from exercise to exercise without resting. Do the circuit 2 times and rest for 30 seconds between sets.
1. Windshield wipers 10 reps per side
2. Hanging Leg Raise 12 reps
3. Windshield Wipers 10 reps per side
4. Hanging Leg Raise 12 reps
5. L-Pullups 12 reps
6. Stability Ball Rollout 12 reps
7. Sledge Hammer Slam 10 reps per side
You don’t need to spend all day at the gym to build rock hard six pack abs, in fact, you can get in a great core workout in just a few minutes, as proved here today.
Source by Jamin Thompson
