A woman doing a mountain climber on her gym mat

Getting to the Core of a Six Pack Workout

Arguably one of the most desired fitness achievements, is the rippling six pack.
It’s perhaps the biggest indicator of an individual’s fitness, but also one of the most difficult goals to achieve, for most, as there must be a delicate balance of consistency and routine between resistance exercise and cardio. What’s more, diet plays a big role, too. With these combined, regular training, and a solid workout regime, those abs should soon start to reveal themselves.

At Shield, we respect your journey to the washboard abs you plan on taking to the beach. We can sweeten that journey, too, because we’ve come up with a great six pack workout routine at home.

No need to step out of the house – blast those abs from the comfort of your lounge, or home gym.

Here’s how:

Six Pack Routine at Home

Building a better core starts with a solid resistance routine. Add these tried and tested ab exercises to your routine, then have a run on the treadmill – do it all on a regular basis – and watch that tummy flatten.

Leg Raises

Most people don’t realise that the column of muscle we call our core, is separated into upper and lower abs. Each can be targeted for an overall ab-intensive burn.
Case in point, leg raises. This one, as you’d imagine, goes straight to the centre of the lower ab section.

Lie flat on your back, your legs stretched out and your hands by your side. Keeping your feet together and legs straight, lift your legs at the waist. Engage your core, then lower your legs back down to the starting position. That’s one rep. Try 3 sets of 10 reps with a 15 second rest in between.

Weighted Crunch

For this one, we’ll need a little extra weight, and it’ll target your entire core.

Grab a barbell weight or a dumbbell. Lie flat on your back with the weight held above your chest at arm’s length. Crunch upwards by engaging your core all the way to the upper position, holding as you lower back to the first position. That’s one rep. Try 3 sets of 15 reps.

The Sprinter

And finally, add a little explosiveness to the end of this gruelling ab challenge.

Assume a push up position – hands palm down, at shoulder width, and legs straight back with feet together.

As if you’re at the starter’s block, about to launch into a sprint, bring your knee up to your opposite elbow, while engaging your core. Then slowly, return back to the beginning. That’s one rep. Alternate between legs. Try for 3 sets of 20 reps.

There you have it – an intense, but effective, little ab crunching workout. Adding this to your routine will give you the definition you need, and in conjunction with regular, good cardio and a balanced diet, your abs will soon be making an appearance – just in time for beach season.

And remember, after every intense workout, reach for your favourite Shield anti-perspirant for equally intense protection against sweat and odour.

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