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how to get abs
Written by Urman Khan


How to get abs? Are you ready to get abs? Are you ready for an ab workout change that is suitable for everyone from beginner to advanced? In this program, I am going to show you a single ab workout routine that you can do for the next 22 days. Straight that will help to crave up that midsection of yours and give a jump start on getting your abs to pop year round.

There are 6 exercises in this ab workout

There are just 6 exercise in this ab workout, each one hitting the abs from one of their primary function.

No equipment required to perform this workout routine. You will be able to do this workout for your abs in just minutes and you will not need any elaborate setup to get it done. How to get abs? It can be done in the comfort of your home or in the gym. The secret of this-ab workout plan is that you perform it for 22 days straight.

There are two reasons for this time period

There are two reasons for this time period. First, it gives you a chance to start seeing noticeable changes in your abs particularly. If you pair this with a dedicated effort to improve your nutrition. How to get abs? You can not be able to see your abs if they have fat. You should start getting serious about your diet and eating. If you want to strip away the fat and show the results of your hard work and effort.

The second reason for doing this for 22 days is to help this because of part of your lifestyle. They say it takes 22 days of doing something for it habit. We are going to try and create a positive habit here by getting you used to train your abs. Don’t worry. The abs are a resilient postural muscle group that is built for high volume and frequent training session.

The exercise in this ab workout follows a specific sequence. They start with those that target the lower abs using bottom-up movements. These are where the top of the body from the waist up stays rather stationary while the bottom does the movement. This can be seen in the heels to the heavens exercise.

Next, you perform a Bollom-up rotation movement. This one is going to be failed by the step through planks. Here you want to try and keep your upper torso still again while you create the rotation from the bottom using your legs to step through and across your body. You will be able to feel this burn almost from the first few reps. Keep going until you reach the extinction time as described in the article.

X man crunch

Move on next to the midrange movement know as the “X” man crunch. This is a great way to get both the bottom to top and the top to the bottom. Aim, for completing the 12 reps that are suggested for extinction on this ab exercise and move onto the final three exercise.

You will see it will not take very long. The benefit and power of this ab workout are that it is hitting the abs and obliques from every angle and in each of the primary ways of hitting them. If you find that this is just a little too tough for you as a beginner you can always check out my alternative workout the more suitable for a beginner.

Most ab workout the miss the by focusing too much on only one or two functions of the abs. If you want to get a complete ab workout, however, you have to sure you include exercise that hit all of the major roles of the abs and obliques. In this 6 minutes ab workout, I give you both a beginner and advanced version of the abs exercise to be sure you get the most out of it.

Give the way the exercise is structured, you would likely never need another ab workout again since every function of the abs is addressed.

Here is the ab workout featured in this article:

1. Cyclone Leg Raises / Reverse Corkscrews – (25 seconds each side) to hit your lower abs

2. Jumping Sledgehammers / Stepping Sledgehammers (25 seconds each side) for standing rotational and anti-rotational ab workout.

3. Side Plank Hold (25 seconds each side) for standing rotational and anti-rotational ab

4. work 21 Crunch / Legs Straight 21 Crunch (1 minute) for a top-down and midrange exercise

5. Cliffhanger Walkout / On Knees (1 minute) for anti-extension

6. Knee Slide Tucks / Knee Across (25 seconds each side) for bottom-up rotation and anti-extension

They are all 6 exercise in this ab workout

Ab workouts Plan that you can do the gym or at home

1. Dumbbell

how to get abs

10 Reps (10sec Rest )


2. Crunch 2

how to get abs


20 Reps  (90sec Rest)


3. Modified- V

how to get abs


12 Reps ( 10sec Rest)


4. Tuck and crunch

how to get abs

15 Reps ( 10sec Rest)


Lower abs workout:

1. Garhammer raise = 20 Reps 90 sec Rest

2. Hanging knee raise twist =  12 Reps each side  10 sec Rest

3. Hanging knee raise = 15 Reps 10 sec Rest

4. Hanging leg raise = 10 Reps 10 sec Rest

Obliques And Core Workout

1. Bicycle Crunches = Reps 15 10 sec Rest

2. Plank = Time max 90 sec

3. Seated Russian twist = Reps 12 each side Rest 10 sec

4. Decline plank with foot touch = Reps 10 each side Rest 10sec






About the author

Urman Khan

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