How To Get A Six Pack In Just 4 Weeks
The Four Week Ab Plan
Building a defined set of abs takes hard work and dedication. Once you’ve shed the fat, it’s time to start toning and defining those muscles – but which toning exercises are the best?
Here’s a rundown of the best toning exercises to really tone those abs. Doing these exercises three times as a circuit, four days a week for a month, will blast off the cobwebs and really define those muscles – leaving you with an enviable six pack and ultimate core strength. As you get closer to the end of the plan and your strength and fitness grow, increase the amount of reps as suitable – just remember to know your limits.
Overhead bench squats – Get a weighted bar and position yourself in front of a bench. Keep the bar in line with the midline of your body and sit back onto the bench. Be sure to keep your head up and your chest high. The bar will try to move forwards, so as you’re moving onto the bench move it further back. Do three to four sets of 20-30 reps, with 30 second intervals.
Push-ups – an oldie but a goodie, push-ups work on the midsection, deltoids, pecs and triceps. Do as many push-ups as you can – if you’re struggling, move to your knees and do sets of 15 box push-ups
Prone knee to opposite elbow – Get in a push-up position, before rotating your right knee underneath your body, trying to touch the opposite elbow. You’ll need to keep your foot off the floor and hips down. Do three to four sets of 10-15 reps on each leg, with 30 second intervals.
Hamstring curls with a swiss ball – lie on the floor on your back with your legs straight and place a swiss ball under your heels. With your hips up off the floor, curl your heels up to your bum. Do three to four sets of 10-15 reps on each leg, with 30 second intervals.
Split lunge/Overhead press – place a dumbbell on each shoulder and get in a lunge position. In a forward lunge, move your back knee to the floor, and as you reach the end of the lunge, press both weights above your head. Do three to four sets of 10-15 reps.
Uphill treadmill walking – this is a great finish to the. Set an incline as high as you can manage to burn additional fuel – but don’t run. You’re looking for this complete routine to last about 45 minutes overall, so time your circuits and use this final stage to round off the 45 minutes.
Don’t Forget A Good Fat Burner
The above schedule will without a doubt help you achieve a good set of abdominals… you can help take the results even further by using a good natural fat burning supplement alongside your exercise regime..
A good product will help boost your metabolism, increasing the rate at which your body burns unwanted fat, some also include ingredients that also suppress appetite – this again helps to stop the cravings that can trigger fat production and counteract the effort that you are putting in at the gym.