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Tired of chasing six-pack abs with no results? I’ve got you covered. This quick, easy workout will also help you burn body fat, build lean muscle, and reveal those shredded abs.
Additionally, these six moves target your core, lower your body fat percentage, and can be done anywhere—no gym needed! Stay consistent, follow a healthy diet, and you’ll see those shredded abs in no time. Plus, I’ll share real stories of people like you who made it happen.
Ready to transform your core and get six-pack abs? Let’s get started!
We are going to do a quick abs workout right from SpecForce Abs.
It is out of the Alpha Phase, so we are going to do the following:
- Bracing Technique
- Glute Bridge
- Dead Bug
- RKC Plank
- Side Plank
- Hollow Rock Holds
As Len Kravitz, Ph.D., suggests, training the abdominals regularly (3-5 days per week) and incorporating various exercises, repetitions, and contractions will challenge the muscles effectively. He emphasizes the importance of slow, controlled movements to achieve maximum effectiveness.
To see how these ab workouts can help strengthen your core, watch the SpecForce Abs Workout video.
Disclaimer: This article is for information only and should not replace advice from a doctor or health professional. Always talk to your doctor or physical therapist before starting any new exercise program, especially if you’ve had injuries or health problems. The exercises and tips shared here are based on expert advice and people’s stories, but your results may be different.
We’ll do three sets of 12 reps of each of the exercises to work towards shredded abs, and this will be your abs workout routine for the day. You can do this on a day off. Moreover, you can do them at the end of your workout. It can be done anywhere.
1. Bracing Technique
Bracing Technique
- All three fields of abdominal action: rectus, obliques, and serratus anterior.
- Lie on your back. Maintain a neutral spine position.
- Additionally, make sure to close your ribs down your hips, activating everything, almost like you are going to cough, then release and start again. Moreover, do three sets of 12 reps.
Another expert, Dr. Bill Kelley, DPT, CSCS, speaks about the dead bug exercise like it’s more than just a core workout. It taps into something deeper—your body and mind working as one.
Kelly emphasizes that when you lay on your back and move your arms and legs in opposite directions, your core has to stay solid and steady like the roots of a tree. This movement doesn’t just build strength, it makes you focus. It’s as much about mental balance as it is about physical control.
2. Dead Bug
Dead Bug
- Lie on your back and lift until your legs are at 90 degrees.
- Then, maintain a neutral spine position and make sure there is no gap underneath.
- Lift your hands to 90 degrees. You are going to lower alternating limbs.
- It is better when your head is flat. Moreover, do three sets of 12 reps.
3. Glute Bridge
Glute Bridge
- You are closing the distance between your lower ribs and your hips.
- Then, lie in a bent-knee position with your feet flat on the floor.
- Lift your hips off the floor while keeping your back straight.
- Stay tight as you slowly go back to the starting position.
- Never let the tension in the system off. Moreover, do three sets of 12 reps.
Kinsey Mahaffey, MPH, a personal trainer and fitness educator certified by the National Academy of Sports Medicine (NASM), explained that the glute bridge can benefit the abs by engaging the core muscles, particularly the transverse abdominis, which helps strengthen the core during the movement.
4. RKC Style Plank
RKC Style Plank
- Get into the plank position, then externally rotate the shoulders. Additionally, bring your elbows toward your toes.
- Then, bring your toes toward your elbows, staying activated in neutral.
- Squeeze the glutes, thighs, and calves.
- Hold the position for 55 seconds. Moreover, do three sets of 12 reps.
5. Side Plank
Side Plank
- Lie on your side, straight from head to foot, and resting on your forearm.
- Then, your elbow should be directly under your shoulder.
- Contract your core gently and lift your hips and knees off the floor.
- Hold for 30 seconds. Do three sets of 12 reps per side.
6. Hollow Rock Hold
Hollow Rock Hold
- Brace yourself through your abs so that you are neutral through the spine.
- Bring the legs up, squeeze the thighs together, squeeze the glutes, and activate everything through the trunk.
- Additionally, our rectus and multifidus are also activated.
- Place the arms overhead. Hold for 30 seconds. Do three sets of 12 reps.
This is the basic abs workout routine that you can do anywhere.
Personalized Recovery Plan
Recovery is super important to help your muscles heal and avoid getting hurt. Here’s a simple recovery plan based on scientific research to keep you in top shape.
1. Active Rest (Light Activity)
Doing light activities like walking, yoga, or swimming on your rest days can help your muscles recover faster by increasing blood flow.
- Your Plan:
- Beginner: Walk or swim for 20-30 minutes, 2-3 times per week.
- Intermediate: Additionally, do yoga or light stretching for 20-30 minutes, 2-3 times per week.
- Advanced: Add cycling, jogging, or light sports on rest days, 3 times per week.
2. Foam Rolling
Foam rolling is like giving your muscles a gentle massage. It helps with soreness and makes your muscles feel better after workouts.
- Your Plan:
- Target Areas: Roll out your back, legs, and hips for 30-60 seconds per muscle group.
- Do this 3-4 times a week, especially on days you don’t work your core.
3. Stretching for Flexibility
Before workouts, dynamic stretching (moving stretches) warms up your muscles and helps prevent injuries. Moreover, after workouts, static stretching (holding a stretch) helps improve flexibility and reduce soreness.
- Your Plan:
- Pre-workout: Do moving stretches like leg swings for 5-10 minutes.
- Post-workout: Hold stretches like hamstring or hip stretches for 10-15 minutes.
4. Sleep and Hydration
Sleep and water are key to helping your muscles recover. Studies show you need about 7-9 hours of sleep every night, and drinking enough water helps your body heal faster.
- Your Plan:
- Sleep: Aim for 7-9 hours of sleep each night.
- Water: Drink 2-3 liters of water a day, more if you’re working out a lot.
Personalized Nutrition Plan
Moreover, to get shredded abs, what you eat is just as important as your workouts. Additionally, this nutrition plan helps you burn fat while keeping your muscles strong. Moreover, here’s how to keep your diet on track.
Step 1: Eat Fewer Calories to Lose Fat
To lose belly fat and reveal abs, you must eat fewer calories than your body burns (called a “caloric deficit”). This helps you burn fat while keeping your muscles.
- Your Plan:
- Find out how many calories you need to stay the same weight (called maintenance calories).
- Eat 30% fewer calories to lose fat [⁵].
Step 2: Eat Enough Protein
Additionally, protein helps keep your muscles strong, even when you’re losing fat. Furthermore, studies show that eating more protein is super important for fat loss without losing muscle.
- Your Plan:
- Eat 1.4-2.0 grams of protein per kilogram of your body weight each day [⁴]. For example, if you weigh 70 kg, eat around 98-140 grams of protein.
Step 3: Timing Your Meals
Eating protein throughout the day helps your muscles grow and repair after workouts. Eating carbs around workouts also gives you the energy to train hard.
- Your Plan:
- Before workouts: Eat carbs and protein (e.g., oatmeal with protein powder).
- After workouts: Eat protein and carbs (e.g., chicken with brown rice).
Step 4: Helpful Supplements
Here are a few supplements backed by science that can help you:
- Whey Protein [¹]: Help you get enough protein for muscle recovery.
- Omega-3 Fatty Acids [²]: Additionally, these healthy fats help with fat loss and reduce soreness.
- Creatine [³]: Proven to help you get stronger and recover faster from workouts.
Sample Meal Plan
Moreover, here’s an easy meal plan based on your goals:
- Breakfast:
- 4 egg whites, 2 whole eggs scrambled
- 1 cup oatmeal with berries
- Snack:
- Greek yogurt with a handful of almonds
- Lunch:
- Grilled chicken breast with quinoa and steamed veggies
- Post-Workout Shake:
- Whey protein with a banana
- Dinner:
- Salmon with sweet potatoes and spinach
- Before Bed:
- Cottage cheese with a spoonful of peanut butter
The Secret to Ripped Abs
Doing endless ab exercises won’t be enough if you don’t address your body fat percentage. Additionally, to reveal those six-pack abs, you need to combine core training with a healthy diet that promotes fat loss. Lowering your overall body fat—especially belly fat—is crucial for getting that defined, shredded six-pack.
Moreover, incorporating these exercises into your routine, along with maintaining a healthy lifestyle and watching your body weight, will help you on your journey to achieving a truly ripped and defined core. Stay consistent, work hard, and before you know it, you’ll be sporting those shredded abs!
Conclusion
Getting shredded abs isn’t about doing endless exercises—it’s about doing the right core workouts and sticking with them. Consistency is key. If you maintain a caloric deficit, eat healthy, and focus on injury prevention, you’ll start to see those ripped six-pack abs take shape. It can be frustrating when changes don’t appear right away, but don’t give up!
Furthermore, the people I mentioned in this article were once in your shoes, but they achieved their goals by following this plan and staying determined. Listen to your body, prioritize rest days when needed, and keep pushing forward.
Check out the Invincible Core Program here for your guide to firm, toned, and shredded abs!
