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‘Aim to do something everyday that pushes you forward.’

HOW TO GET 6 PACK ABS SERIES is a four-part Ab Shredding Program. Learn how to train your abs with the First video of this series using all floor exercises that are low impact and a perfect place to start no matter what fitness level. Start training to get your 6 pack abs today by following this 4-week program.

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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
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Let’s face it, six pack abs are something that most men want. In fact, one of the most common questions I get asked is “how to get six pack abs” or “how to get abs fast”. However, most people are unfortunately brainwashed by a lot of the bad advice out there promising 6 pack abs. In this video my goal is to provide a complete evidence-based guide to help you get abs fast – not “4 minutes” fast, but as fast as humanly possible WITHOUT sacrificing muscle loss. I’ll go through three basic steps.

Step 1 involves setting up your diet for six pack abs. I’ve tried to simplify it by setting up a calculator (linked further below in the description) that will provide you with the calories and macronutrients you’ll want to initially start with. This will be refined in step 3.

Step 2 involves setting up your training. You’ll want to combine your calorie deficit from step 1 with a resistance training program in order to build/maintain muscle as you slowly lean down. What I’d recommend is using my upper/lower workout program which I’ve linked further down below as well. You will also want to incorporate various exercises for abs as well, as this will help you build/shape your six pack to help them look better once they’re revealed. A mixture of both weighted and unweighted ab exercises performed 1-3x/week is what I’d recommend.

Step 3 involves monitoring and adjusting your progress. Your goal should be to lose around 0.7% of your bodyweight weekly. So what you want to do is weigh yourself every morning and take a weekly average of it. If you’re not hitting your goal weight loss per week, adjust accordingly by tweaking your calorie intake and/or tweaking your activity levels (e.g. cardio sessions).

Basically, you do this until you reach around 10-12% body fat which is the leanness you’ll have to achieve in order to have a well-defined six pack. Although the process is difficult and requires dedication and patience, you WILL get there by following this simple yet powerful 3-step process.

And if you’re looking for a step-by-step program that shows you exactly how to optimize your training and nutrition in order to achieve your six pack as quickly and as efficiently as possible, then simply take my starting-point analysis tool below to determine which program is best for you:

/Courses

CALORIE/MACRONUTRIENT CALCULATOR:

Calorie & Macro Calculator

UPPER BODY WORKOUT PDF:

Upper-Workout

LOWER BODY WORKOUT PDF:

Free lower body workout PDF

UPPER BODY WORKOUT VIDEO:

LOWER BODY WORKOUT VIDEO:

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STUDIES:
Abdominal exercises and belly fat:
https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx
Diet vs diet and exercise vs diet and resistance training:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/
Abs activation during squat:
https://www.ncbi.nlm.nih.gov/pubmed/24662228
Aim to lose 0.7% bodyweight weekly:
https://www.ncbi.nlm.nih.gov/pubmed/21558571
https://www.ncbi.nlm.nih.gov/pubmed/19390525
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Join Chris Heria as he shows you the Fastest Way To Get 6 Pack Abs by using the Thenx App and incorporating high-intensity interval training and ab-sculpting exercises. You can do this work out any time and any pace no equipment needed.

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The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it’s all IN HERE
https://WWW.THENX.COM
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Get ready for one of the best Home Ab Workouts of your LIFE! Let’s do this! A full body workout that you can do whenever and wherever you like!! You don’t need any equipment or weight.

This video is full length which means you can just follow along with whatever I’m doing. If you need extra rest, just pause the video. If you don’t need a rest – watch it the whole way through.

You can hit this home workout 2-3x per week – and if you wanted to keep active on your other days – be sure to check out my other workouts!

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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to start your six pack with ten minutes of intense core exercises. Learn how to get a flat stomach and lose weight at the same time with this quick, yet effective workout! Follow along and let us know what you thought!

Stay tuned to our channel for more episodes: http://goo.gl/c6p4j

Check out our other fun workouts:

1. Miranda Kerr Butt Workout: Victoria Secret Series: http://www.youtube.com/watch?v=tl4JR94ZdCY
2. Taco Bell Calorie Burner: Insane Workout: http://www.youtube.com/watch?v=aJuxvxv5lbA
3. Squat Challenge: 225 Squats to Burn 100 Calories: http://www.youtube.com/watch?v=uF_Apr5Ee9A
4. The Best Victoria Secret Ab Workout: http://www.youtube.com/watch?v=NfvD5yEFh28
5. 5 Minute Ab Workout: http://www.youtube.com/watch?v=D3au2wdRon4

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These are the best 6 pack ab exercises according to the science from a study done by ACE. This workout is great to do at home for men and women. You can do these top abs exercises with minimal equipment. To Lose belly fat you need diet as well
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=proven

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Timestamps:
#6 Best Ab Exercise: Long Arm Crunch 0:55
#5 Best Ab Exercise: The Ab Roll Out 2:28
#4 Best Ab Exercise: Vertical Leg Crunch 3:27
#3 Best Ab Exercise: Crunches On A Exercise Ball 4:00
#2 Best Ab Exercise: Captains Chair 5:41
#1 Best Ab Exercise: Bicycle Sit Ups 6:28

6 Pack Ab Workout Video:
https://goo.gl/JdFPpG

So many different ab exercises are available for you to do but wouldnt it be nice to know which ones are the best & which ones are the worst. I mean after all if we can focus on the best exercises then we can get faster development of our six pack abs. Luckily ACE also known as the American Council on exercise conducted a study that tested out different ab movements & found which ones produced the best results. Ive been recommending certain ab exercises over others for a while now & its nice to see that every one of the exercises that they said work best are ones that I’ve been advocating for quite a while. This study was conducted several years ago but it’s a fairly in-depth study comparing 13 different exercises. The researchers primarily looked at muscle stimulation & activity & ranked the exercises from best to worst. So let’s jump right in with the top 6 best of the bests starting with number 6. The long arm crunch, this is one that I talk about all the time, & I highly recommend that you try it with a weight. The long arm crunch primarily focuses on working the rectus abdominus which is the muscle that most of us refer to as the six pack. You can do it without a weight but I recommend taking a moderately heavy weight load & pointing it straight to the ceiling. I recommend using a heavy weight because another 2009 study published in the journal of physical therapy in sport found that using weights for your abs can greatly increase stimulation of the rectus abdominus. Also using weights for your ab exercises allows you to progressively overload your abs just by upping the weight over time which is a necessary factor for any of your muscles to grow. So back to the long arm crunch you want to crunch up just enough to lift your shoulder blades up off the ground & then come back down while keeping your arms pointed straight towards the ceiling the whole time. It won’t take much to feel the burn from this exercise, but this is an exercise that I usually recommend doing a dropset with. Meaning you would do ten to twenty reps of weighted long arm crunches & then immediately drop the weight & perform twenty more reps with only your body weight & your hands stacked on top of eachother. If your wondering about the exact number of sets to do this exercise & the other exercises that Im about to talk about stayed tuned because at the end i’ll give you an excellent ab workout that includes these top 6 movements. But moving on next up on the list ranking as the 5th best exercise for six pack abs we have the ab roll out & the torso track. These are both pretty much the same exercise except one is done with an ab wheel while the other one is done on a slipper track. This is one that you probably won’t be doing with weights, but by training yourself to roll out further over time you can gradually put more stress on your abs allowing you to progressively overload your abs over time. To start this exercise get on all fours with your arms locked out the ab wheel directly under your chest. As a beginner do not roll out all the way because you can hurt your back. Once you get comfortable as a beginner sit your hips back to give you some leverage. Once your ready you can proceed to more advanced levels where you roll all the way out to the point where your body winds up being almost flat on the ground at the end of the movement. This is one of my favorite ab exercises & not a lot of reps are needed to break down a lot of muscle tissue & get stronger. Next we have the vertical leg crunch, but I usually refer to this exercise as the reverse crunch. Same exercise just different terminology. To perform this exercise start with legs straight up towards the ceiling & your hands either folded across your chest or preferably behind the head. Once again lift your shoulder blades up off the ground just enough and then lower back down. This is once again another exercise that I recommend progressing with weights as soon as possible. Once ready for a weight i recommend using a dumbbell & holding the dumbbell across your chest or putting the dumbbell behind your head to make it more intense. The third best exercise for abs according to this study was crunches on an exercise ball. When they say exercise

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