Fitness

10 INTENSE AB WORKOUT CHALLENGE TO GET FLAT ABS AND SIX PACKS


Getting sexier can be achieved with an intense ab workout challenge. Getting flat abs and six packs is a challenge

you can surmount within few days. Intense abs workout involves getting a tight and flat tummy, with a variety of

exercises. On the other hand, acquiring six packs requires more technical exercises to broaden your shoulder. This

article will focus on 10 intense ab workout challenge to get flat abs and six packs. These intense abs and six packs

workout routine will sculpt your core, chest, and burn calories while toning up.

 

While men and women are interested in getting a flat tummy, men are mostly interested in getting a six packs chest,

except on special occasions where active sports females indulge in this kind of exercises for special reasons. Eating

healthily and doing cardio plus heavy weight training can actually help you to lean down and build muscles to

lose overall weight. Sculpting those abs and getting six packs is not as simple as doing endless crunches.

10 intense ab workout challenge to get flat abs and six packs

These amazing 10 intense ab workout challenge to get flat abs and six packs exercises are the perfect abs workout to achieve the perfect ab and six packs!

“Developing a six-pack requires more than just working the ‘pretty’ muscles that you can see, “ Fitzgerald says. “The

deeper, transverse core muscles must be strengthened first to create s strong, solid base-without that, only doing

crunches can actually make your belly stick out more. Nobody wants that.”

 

10 INTENSE AB WORKOUT CHALLENGE TO GET FLAT ABS AND SIX PACKS

1.     PIKE AND EXTEND

This intense ab workout targets the abs and leg.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Lie face-up on the mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet.
  • While keeping your legs straight, bring your arms back overhead as you lower upper back and left leg toward the floor.
  • Crunch up, lifting a leg over hips and reaching hands to toes. Switch legs
  • Do 20 reps, alternating sides.

BENEFITS

  • Pike and extend is a phenomenal exercise for core strengthening, as they engage multiple muscles groups simultaneously.
  • This abs workout can give you a tighter tummy.
  • This workout will give you a well-toned belly and build your inner core muscles, laying the groundwork for that six packs look.

 

2.     CHEST FLYE WITH LEG EXTENSION

Chest flye with leg extension is another intense abs workout that gives attention to the chest and abs.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Lie face-up on the mat, knees bent 90 degrees over hips, holding a dumbbell in each hand, arms extended over chest palms in.
  • While keeping your right knee bent, straighten left leg toward the floor as you lower arms out to sides. Hold for 1count, then return to start.
  • Do 10 reps. Switch legs; repeat.

BENEFITS

  • This workout is great because it’s a nice chest opener and teaches scapular retraction.
  • Chest flye and leg extension work on the chest and shoulders, and a touch of triceps and stabilizing muscles in the shoulder.
  • This workout is a basic exercise that will shape and develop the muscles in your chest.

 

3.     LUNGE AND TWIST

Lunge and twist workout targets the abs, glutes, and legs.

10 intense ab workout challenge to get flat abs and six packs

 

HOW TO DO IT

  • Stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot.
  • Stand up, lift leg knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left. Twist to center, lunge left leg back, and repeat.
  • Do 15 reps. Switch sides; repeat.

BENEFITS

  • Lunge and twist workout improves flexibility in your hip flexors, which helps your body maintain alignment and reduces your risk of back pain and injury.
  • The lunge with a twist workout is a great core exercise that builds lower strength.
  • Adding the twist to this movement forces you to engage your core and work on your abs and obliques at the same time.

 

4.     SIDE PLANKS

Sculpt your abs and obliques with Side Plank. This workout targets the glutes, abs, and chests.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Begin seated sideways on the floor with your right hand below your right shoulders and feet stacked.
  • Lift your body into a side plank position so legs are long, keeping your abdominals engaged and your feet stacked. Hold for the desired amount of time. Repeat on the other side.
  • Do 10 reps

Benefits

  • Core strength. This pose works your core to a huge extent.
  • This workout helps tone your shoulders giving you a perfect six packs physique.
  • This intense workout is specially designed to reduce fat on the sides of abdominal muscles. It tones your sides giving it a perfect shape and curves to the sides of your belly.
10 INTENSE AB WORKOUT CHALLENGE TO GET FLAT ABS AND SIX PACKS

These amazing 10 intense ab workout challenge to get flat abs and six packs exercises are the perfect abs workout to achieve the perfect ab and six packs!

5.     SIT UP

This intense workout for six packs targets the upper abs.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture or bench.
  • Place your hands by your chest.
  • Flexing your abdominals, raise your torso until you are in nearly a sitting position.
  • Retaining tension on the abs, lower your torso to the beginning position.
  • Do 15-20 reps

Benefits

  • Sit-ups are bodyweight exercise is a stabilizer, which connects different groups of muscles and enables you to use them in a coordinated fashion.
  • Sit up improves your stability and balance by enhancing flexibility.
  • Weights can be held on the chest to improve the amount of effort you must exert, and thus the resulting gains.

 

6.     Leg Raise

This intense ab and six packs workout targets the lower abs

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Lie flat on your back on the floor with your legs straight in front of you.
  • Place your hands at your sides by the floor for support.
  • Flexing your lower abdominals, raise your legs until they re perpendicular to the floor.
  • Retains tension as you lower your legs to the beginning position.
  • Do 20 reps.

BENEFITS

  • The leg raise is a simple and effective exercise for improving core strength.
  • It brings considerable benefits for the strength and flexibility of your hips and lowers back.
  • Sit up workout is an effective way of working your core out, especially if you’re chasing a six-pack.

 

7.     CRUNCHES

This workout for abs and six packs targets the upper abs.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Lie flat on your back on the floor with your legs bent at the knees.
  • Place your hands by your chest.
  • Raise your shoulders and torso as far as possible from the ground in a curling movement without raising your lower back from the floor.
  • Retaining tension on the abs, bring your torso to the starting position.

Benefits

  • Crunches are an excellent means of burning calories in the body.
  • This is an effective way of improving the balance because they aid in strengthening up the muscles in your abdominal cavity.
  • Not only do crunches help you to get a well toned and ripped mid-section, but it also strengthens your stabilizer muscles like spinal erector muscles.

 

8.     THE EXTENDED PLANK

This workout focuses on sculpting your chest.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor.
  • Hold this position with your back straight and try to continue to breathe as normal.
  • Do 20 reps

Benefits

  • This workout trains the transverse abdominis muscle- the deepest layer of abdominal muscle which wraps around the whole mid-section.
  • By extending your hands past the shoulders you force the muscles involved in the plank to work over a larger range of movement.
  • This tough variation is, without question, the quickest way to get a six-pack.

 

9.     KNEE-UP WITH OVERHEAD PRESS

This intense abs workout targets the shoulder, abs, and glute.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Sit on a mat with knees bent and feet on the floor, holding dumbbells near shoulders, elbows by sides, palms in.
  • Lean back slightly and extend arms overhead as you lift feet a few inches off the floor and bring knees towards chest.
  • Hold the position for 1-3 count. Return to counts.
  • Do 15 reps

BENEFITS

  • This intense workout for abs and six packs increases hip and core stability.
  • This exercise brings about the integration of upper and lower bodies.
  • It improves balance and coordination.

 

10.    TWIST

This workout targets the abs, glutes, legs etc.

10 intense ab workout challenge to get flat abs and six packs

HOW TO DO IT

  • Stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot.
  • Stand up, lift leg knee in front of your hip height, and bring fists to chest, bending elbows out to sides as you twist left. Twist to center, lunge left back, and repeat.
  • Do 15 reps. Switch sides; repeat.

BENEFITS

  • Performing the lunge while holding and rotating a medicine ball from to right engages the quads, glutes, and core while improving balance and proprioception.
  • This intense workout forces you to stretch your hip flexor muscles, which are chronically tight for many individuals in today’s sedentary world.
  • The lunge and twist exercise is a great core exercise that builds lower body strength.

CONCLUSION

There’s no secret to developing six packs and flat abs other than engaging in intense workouts outlined in this

article. Be active and follow the guidelines religiously. Eat healthily while engaging in intense abs workouts.

 

10 intense ab workout challenge to get flat abs and six packs

These amazing 10 intense ab workout challenge to get flat abs and six packs exercises are the perfect abs workout to achieve the perfect ab and six packs!

 

 


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