workouts to get abs fast Exercise

Top 3 Workouts to Get Abs Fast At Home – No Excuses


Follow These Workouts To Get Abs Fast At Home – Leave The Excuses Behind

Looking for workouts to get abs fast? These top three workouts were inspired by the Truth About Six Pack Abs program by Mike Geary and will whip your core into shape to help you get those six pack abs you’ve always wanted. Check out this full ab workout that can be done at home or the gym. It is suitable to add to an existing routine of yours and will work as a stand alone.

Beginner’s Workout Plan for Abs

Just getting started? The beginner’s workout plan is ideal for you. It’s still intense, but designed for those at a beginner fitness level. I have outlined most of the instructions in the Level 1 workout and only outlined the new exercises in the Level 2 and 3 workouts that are not in the Level 1 to reduce repetition. I am sure you don’t want to read this stuff twice! So now, let’t get to it! Ready to get started?

LEVEL 1 WORKOUT TO GET ABS

Lying Leg Thrusts – 2 Sets Of 5

  • Begin by lying down on the floor.
  • Raise both of your legs until they form a 90 degree angle.
  • Thrust your heels straight up towards the ceiling. Your lower abs should be contracted, and you should be raising your upper torso.
  • Lower down out of the thrust and return to your starting position (legs at a 90 degree angle).
  • Begin by lying down on the floor with your legs fully extended out in front of you; arms by your side.
  • Raise your legs and bend your knees. Your thighs and feet should be perpendicular to the floor.
  • On an inhale, pull your knees towards your torso and roll your pelvis upward to lift your hips off the ground. Your knees should be touching your chest.
  • Contract and hold for a second.
  • While exhaling, return to the starting position.
  • Begin by lying flat on the floor with your lower back pressed to the floor.
  • Place your hands behind your head; elbows bent.
  • Lift your shoulders to move into the crunch position.
  • Raise your knees so that they’re perpendicular to the floor.
  • Begin “pedaling” by bringing in the right knee and pushing the left leg outward. At the same time, twist your torso so that your left elbow touches your right knee.
  • Repeat on the opposite leg.
  • Continue alternating until you reach the desired number of reps.
  • Stand in an upright position.
  • Place your hands on your hips.
  • Exhale completely and expand your chest.
  • Bring your stomach in as far as you can, and hold. Try to imagine that you’re bringing your navel towards your spine. Hold for 20 seconds.
  • Repeat and hold several times.

Reverse Crunches – 2 Sets of 5

  • Begin by lying down on the floor with your legs fully extended out in front of you; arms by your side.
  • Raise your legs and bend your knees. Your thighs and feet should be perpendicular to the floor.
  • On an inhale, pull your knees towards your torso and roll your pelvis upward to lift your hips off the ground. Your knees should be touching your chest.
  • Contract and hold for a second.
  • While exhaling, return to the starting position.

Ab Bicycles – 1 Set of 20

  • Begin by lying flat on the floor with your lower back pressed to the floor.
  • Place your hands behind your head; elbows bent.
  • Lift your shoulders to move into the crunch position.
  • Raise your knees so that they’re perpendicular to the floor.
  • Begin “pedaling” by bringing in the right knee and pushing the left leg outward. At the same time, twist your torso so that your left elbow touches your right knee.
  • Repeat on the opposite leg.
  • Continue alternating until you reach the desired number of reps.

Ab Vacuums

  • Stand in an upright position.
  • Place your hands on your hips.
  • Exhale completely and expand your chest.
  • Bring your stomach in as far as you can, and hold. Try to imagine that you’re bringing your navel towards your spine. Hold for 20 seconds.
  • Repeat and hold several times.

LEVEL 2 WORKOUT TO GET ABS

Ready to kick it up a notch? Try these intermediate workouts to get abs faster than you thought imaginable. Warning: These workouts can be intense.

Lying Leg Thrusts – 1 Set of 12

See above section for step-by-step instructions on how to perform this exercise.

Hanging Knee Raises – 2 Sets of 8

You’ll need a pull-up bar for this exercise.

  • Begin by hanging from the pull-up bar; arms extended and shoulder-width apart with an overhand grip.
  • Engage your abdominals to raise your knees towards your chest. When the tops of your thighs reach your chest, hold.
  • Slowly lower your legs and return to the starting positon.

Tip: Try not to let your body swing back and forth. You want your torso to stay stable.

Ab Bicycles – 1 Set of 30

See above section for step-by-step instructions on how to perform this exercise.

Stability Ball Plank Holds – 1 Rep Hold for 45-60 Seconds

  • With a stability ball in front of you, get into a push-up position. Instead of placing your hands on the floor, rest your forearms on the ball.
  • Your arms and torso should form a 90 degree angle.
  • Your back and legs should be straight; creating a straight line all the way from your shoulders down to your ankles.
  • Contract your abs and squeeze your glutes.
  • Hold for 45-60 seconds.

Abdominal Vacuums

See above section for step-by-step instructions on how to perform this exercise.

LEVEL 3 WORKOUT TO GET ABS

If you’re at an advanced fitness level, these workout routines for abs can help you finally get that 6 pack you’ve been dreaming of.

Hanging Leg Raises – 4 Sets of 10

You’ll need a chin-up bar for this exercise.

  • Begin by hanging from the chin-up bar; arms extended with a wide or medium grip, and legs straight town. Inhale as you prepare to perform the exercise.
  • On an exhale, raise your legs to form a 90 degree angle. Contract your abdominals and hold the position for a few seconds.
  • Slowly lower your legs and return to the starting positon.

Stability Ball Plank Holds – 1 Rep Hold for 80-90 Seconds

See above section for step-by-step instructions on how to perform this exercise.

Weighted Cable Rope Crunches – 1 Set of 15

You will need a high pulley for this exercise.

  • Begin by kneeling below a high pulley with a rope attachment.
  • Grab the cable attachment with each hand and lower down the rope so that your hands are next to your face; hips should be slightly flexed.
  • Keeping your hips in place, contract your abs and flex your waist; elbows should be towards the center of your thighs. Exhale, contract and hold for a few seconds.
  • On an inhale, return to the starting position slowly.

Ab Bicycles – 1 Set of 30

See first section (beginner’s) for step-by-step instructions on how to perform this exercise.

Ab Vacuums

See first section (beginner’s) for step-by-step instructions on how to perform this exercise.

Are You Ready To Take Things Further?

These Mike Geary inspired ab workouts are a great sampling of the types of exercises you can add to your workout to help build a stronger core. You have to face the facts though. unless you are already pretty lean and have a clean diet, no workout routine will reveal your abs alone. This takes commitment from you, coupled with a clean healthy diet, and a consistent fitness routine. Check out our article on the Truth About Abs and out how to lean out fast to reveal your six pack in no time at all with Mike’s no nonsense method to get lean and ripped.

Click Here To Read My Full Review Of The Truth About Abs.

 


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