There’s a difference between getting strong abs and having a well-defined 6-pack. Knowing what both mean and what you want to achieve is the first step in developing an efficient workout routine.
Unlike other muscle groups, the abdominal muscles work almost all day long. They’re used to constant stress which means they are better equipped to recover between intense workouts.
The great thing about this is that you can actually get abs in a month because you can work on them every single day, unlike with your chest and biceps. Those require some cooling off periods so that the muscles can recover and actually spark gains.
What To Do Without Equipment
Whether you lack the money to buy equipment or the space to store it, you shouldn’t worry if you want to work your abs. The most important factor to keep in mind is short and high-intensity routines.
We’re talking about full-range-of-motion exercises designed to work the upper and lower abdominal muscles as well as your obliques. You want those too if you actually want to increase your strength and also work on that V-shaped look.
Now, here’s where things get interesting. You can work on your abs every day and you will develop your muscles. However, just because you’re beginning to form a 6-pack doesn’t mean that it will show.
If you want to see those muscles defined when you look in the mirror, it’s time to think about nutrition. Reducing your body fat is the only way you’ll ever get to see your 6-pack. Remember, even though you have them and they’re strong, they won’t show if your body fat percentage is through the roof.
Another aspect you want to consider is cardio. While nutrition will help with losing fat, cardio does it even better. Morning cardio routines are very useful if you want to lower your body fat percentage and be able to see your abs.
Doing cardio on an empty stomach ensures that you burn through excess fat. That’s where your body is going to take its energy from. You can later replenish yourself with a nutritious meal to put your body back on track.
Check out this ab machine you can use at home: Best Ab Machine for Home Use.
A lot of people recommend grueling routines and hour-long workouts for getting into shape. As previously stated, when it comes to working and improving your abs you don’t need that or equipment.
The most efficient abs workouts are those that use a full range of motion and alternate through as many different exercises as possible in a short period of time. Less rest equals greater reward.
As an added bonus, you won’t have to worry about setting aside precious time out of your day to get a workout in. A high-intensity routine can take around 7 to 10 minutes. Don’t worry, you’ll feel the burn by the time you reach the halfway point.
Here are some exercises that you can do.
- Figure 8s – bottom up and rotational movements
- Windshield wipers – bottom up and rotational movements
- Tuck planks on the same side
- Twisting pistons – bottom work, mid-range movement, core stabilizing exercise
- Starfish crunch – top down rotation
- Upper circle crunches – top down rotational movement
Let’s say you’re just starting out. Set a goal to work out for 7 minutes. Forget about counting reps in the high-intensity workout. Focus on doing correct executions and as many as you can for about one minute for each exercise.
Of course, if you’re not at all familiar with abs workouts, just reduce the timing and allow yourself some more rest. Let’s say you pick six exercises and you allow yourself a 10-second rest in between each set.
Once you start getting the hang of it, do 2-3 sets without rest and then take a 30-second break. Then, proceed with the remaining exercises.
These seem like simple exercises but they put just as much strain on your abs, if not more than a one hour workout with multiple breaks. Even better, you don’t need anything but a watch or a phone to time yourself.
Depending on what type of back problems you might have, you could opt to use different exercises. That’s ok. The internet is filled with solutions and exercise variations for beginner, intermediate and professional workout enthusiasts.
Remember, you can do this every day for whole month. You can go even further, as once you get your abs you’ll probably want to maintain them too.
Another important fact to consider is this. Once an exercise seems a bit easier, don’t hesitate to change it for something else. Doing the exact same thing over and over again may seem like a recipe for gains but it really isn’t.
You want to shock your muscles and give them something to adapt to if you want to increase your strength and get better definition. Mixing rotational, mid-range, top-down and bottom-up movements is key to getting abs without equipment, and in as little as a month. Just in case you are looking to use an ab machine in the future, this article can help: Best Ab Machine.