How To Get Six Pack Abs

How To Get Six Pack Abs In 4 Minutes: Extreme Plank Workout


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The 2 Week Diet

Drop belly fat and get six pack abs fast:

Hey guys what’s up Jonny here today to walk you through a super fast, super intense plank workouts that will really shred your core. Now this is a fantastic routine for you guys at home to do right from the comforts of your own living room if you’d like because it requires no equipment.

If you want six pack abs fast, I recommend hitting this routine 3x a week. For best results, complete this routine first thing in the morning before you eat breakfast. This will wake up your body’s metabolism and trigger your body to go into fat-burning mode immediately. So if you commit to completing this workout 3x weekly, first thing in the morning, you can definitely start seeing your midsection transform in just a couple weeks – That’s why I call this the “4 minute six pack” routine!

Workout Breakdown:

30 seconds of the following exercises:
*Knee to elbow planks
*Plank jacks
*Alternating side plank holds
*Plank up-downs

1:12 – Knee to elbow planks

1:44 – Plank jacks

2:13 – Side plank holds

2:44 – Plank up-downs

3:32 – Round 2

How normal guys can get six pack abs fast:

Hey guys, thanks for tuning in this week for my ab-shredding plank workout. This is an awesome routine for you guys who are just getting started with your weight loss plan because it’s challenging but quick… and even more importantly, it’s excellent for building a strong, ripped six pack.

Fitness Routine for Six Pack Abs

Here are a few more of the major abdominal emphasis exercises.

CRUNCHES

Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.

SIT UPS

Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.

LEG LIFTS

Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.

JACKKNIFE SIT UPS

This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.

V UPS

This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.

 

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20 thoughts on “How To Get Six Pack Abs

  • February 27, 2016 at 8:00 am
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    Your calves look so tiny compared to your upper body mate.

    Reply
  • February 27, 2016 at 4:38 pm
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    Everybody check out Gabriel Say
    he is a great trainer and very enthusiastic! and gives great tips on all sorts of things.

    Reply
  • February 27, 2016 at 5:34 pm
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    Nice moves there. Ultimate workout for a good core finishing.
    Give us any arm workout HIIT style please.

    Reply
  • February 27, 2016 at 10:30 pm
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    I fucking love this workout
    thanks sixpackshortcuts

    Reply
  • February 28, 2016 at 8:08 pm
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    Where is his six pack?

    Reply
  • February 29, 2016 at 2:10 am
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    I am 6’3 and 185 pounds I don’t completely have a flat stomach but I was wondering should I do cardio until I have a complete flat stomach then work on abs?

    Reply
  • February 29, 2016 at 10:55 pm
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    *Title says get six pack in 4 minutes*.. *Guy doesn’t even have a six pack*
    guess he’s just gotta do his workout a few more times?

    Reply
  • March 1, 2016 at 10:31 am
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    If I was to just do one of those what will be the effects?

    Reply
  • March 1, 2016 at 1:08 pm
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    Nice but you should wear a t-shirt, or maybe two

    Reply
  • March 1, 2016 at 9:13 pm
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    Thanks I’m feeling the burn!

    Reply
  • May 7, 2016 at 3:39 am
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    CRAMP CRAMP!!!

    ABDOMINAL CRAMPS ARE A BITCH!!!!

    Reply
  • May 24, 2016 at 8:52 pm
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    For those of you who don’t have a 6 pack, but wanna have some:
    – the exercise in the video is great to train your abs
    – none of it will be visible as long as your bodyfat is high (above 15% or so). To get it right, look up a protein diet on a bodybuilder site.

    Reply
  • May 26, 2016 at 8:18 am
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    How many days you have to practice before you get a six pack🤔

    Reply
  • May 26, 2016 at 12:54 pm
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    This is just fat burning nothing more !!!

    Reply
  • June 18, 2016 at 1:54 pm
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    Jonny Bravo, you are the best !! Not like fake ass Mike..

    Reply
  • June 19, 2016 at 2:02 am
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    hey, Jonny my name is Ryan Aguilar. I have just graduated from highschool. It’s called leuzinger highschool. i was in the football team and let me say, i have sweated much more quicker then what the football practice made me do for warm ups. Plus my whole abdominal, lower back, shoulders and chest are felling the effects. They are killing me. did five reps.rest was other work outs. Looking forward to see more of your videos. thanks. this is something I can do much more than the machines at my gym. Appriciate it.

    Reply
  • June 5, 2017 at 10:21 pm
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    how often should you do this?

    Reply

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