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Abs workout at home for men

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Getting those washboard abs that you dream of does not require you to spend hours in the gym. It is the combination of a good exercise routine and a healthy meal plan. You can even plan a simple abs workout at home to get the dream physique that you want.

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The truth about getting a flat stomach

Unlike popular belief, a six pack is not just about doing a hundred crunches. The reason you are not able to see a chiseled six pack is probably because you do not have enough muscle in the abdominal area to give you that ripped look.

Getting the perfect abs is more about nutrition and getting the right amount of exercise. The biggest issue with belly fat is the fact that it falls under the category of stubborn fats. Fat cells have two types of receptors, alpha and beta. Those that have more alpha receptors are harder to lose, such as the fat cells in the belly. This is why it is much easier to lose fat in areas like your arms and shoulders.

Things to do before starting an abs-workout routine

Make sure that you are completely warmed up before you start your workout. If you have any existing injuries such as a lower back injury, it is best that you consult your physician before your abs workout for men at home. If any of the exercises mentioned below are straining your back, make sure that you stop immediately.

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Abs workout routine at home

This is an effective abs workout routine that you can start with. While it is an advanced routine, as a beginner, you can start with two sets of each workout and take a break of about one minute between each set. You can build endurance as you move on and try to increase the sets.

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Ideally, you should be able to do all the seven exercises mentioned below in one circuit, take a break of two minutes and repeat it twice. For beginners, the goal should be to achieve this in a span of over 12 weeks.

It is advisable to perform these abs workout for 6 packs thrice a week. If you are weight training as well, it is a good idea to try this routine first thing each morning after a round of cardio. Save the weight training for later on in the day. This yields maximum results. You can even treat this as a warm up before your weight training if you are working on smaller muscles. If your weight training includes heavy lifting and complex exercises like deadlifts, you can perform this after your weight training routine.

Here is the entire routine, broken down for you to understand better:

Sit ups

  • repetitions: Until failure
  • sets: 3 in total

Leg raises

  • repetitions: Until failure
  • sets: 3 in total

Jack knife sit up

  • repetitions: Until failure
  • sets: 3 in total

Knee in

  • repetitions: Until failure
  • sets: 3 in total

Toe Touches

  • repetitions: Until failure
  • sets: 3 in total

Crunches

  • repetitions: Until failure
  • sets: 3 in total

Reverse Crunches

  • repetitions: Until failure
  • sets: 3 in total

Ideally, you should perform these exercises one after the other. Since you are going up to failure in each set, take a break of about 20 seconds to rest your muscles and then continue.
Important Tips

Do's

  • Make sure that you are well hydrated. This is essential for fat loss and to also improve your performance when you are working out. Water helps flush toxins out and also allows the body to absorb nutrients better.

  • You need to get ample sleep. Proper recovery is key to an effective workout. Since this is a more advanced form of training, getting enough sleep is essential to prevent feeling fatigued. When your body is not rested enough, the fat burning process is also compromised.

  • Ensure that you are not working only on the abs. When it comes to abs workout, bodybuilding experts suggest compound weight training as well. You need to include training for all the muscles in your body to achieve the right physique. Also, some exercises are more beneficial to your abdomen than hitting that muscle directly. For instance, instead of hitting the obliques directly, it is much better to opt for exercises like squats that help develop the muscle better.

  • You need to have a diet that is well balanced and full of lean proteins to aid the fat burning process and develop good quality muscles.

  • Focus on losing overall body fat percentage to get your 6 packs. This is an effective strategy for overall health.

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Don'ts

  • Never train your abs everyday. The need to be well rested in order to grain more endurance and strength.
  • When doing the crunches, never place your hand behind the head as it applies extensive pressure on your neck.
  • Do not perform the sets too quickly as it adds a lot of strain on your back. Make sure that your abdominal muscles are held tight in order to keep your spine protected.
  • Do not train on an empty stomach or in a fasted state. While fasted training may lead to faster fat loss, it also leads to quick muscle breakdown. Those ripped abs that you are targeting are a result of well developed muscles and not just the absence of fat. If you opt for fasted training, then, you need to have proper supplements such as BCAAs and proteins to make your abs workout at the gym or at home more effective.

Whether you are trying a routine at home or performing workout at gym, it is necessary to keep your expectations realistic. Make sure you give yourself time and do not expect any results overnight. It takes considerable dedication and a good lifestyle to get the results you want.

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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

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Weight Gain
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