Are you looking for a bodyweight ab workout you can do anywhere?
If that’s the case, then you’re in luck.
Today, we’ll go over absolutely everything you need to know about having six-pack abs, what the best exercises are, and what matters most.
Can You Train Your Way to Six Pack Abs?
Contrary to popular belief, doing endless amounts of crunches won’t get you a six-pack. Yes, having a solid training program is vital for the adequate development of your midsection. But, to reveal these muscles, you need to lower your body fat percentage.
Even if you have rock-hard abs, if they’re covered by a layer of fat then you simply won’t see them.
As a rule of thumb, most men should be able to see their abs clearly at around 10% body fat. To get yourself down to that percentage, you will have to pay special attention to your diet and nutrition. As the saying goes, “Abs are made in the kitchen, not the gym.”
And while you’re on your way to getting down to a peak body fat %, here are some great bodyweight ab exercises that will build and harden your abdominal muscles.
Let’s take a look at some critical things you need to do to lean down.
The Best Bodyweight Ab Workout And Exercises
| Exercise | Sets | Reps |
|---|---|---|
| Crunches | 2 | 30-40 |
| Leg Raises | 2 | 10-20 |
| V-ups | 2 | 5-15 |
| Scissors | 2 | 20 |
| Planks | 1 | 30 sec |
Crunches
Crunches are a simple and incredibly effective exercise you can use to strengthen your abs – the upper portion, to be more precise, is primary. But crunches will work your entire abdominal area, and should be the cornerstone of any complete ab workout.
Leg Raises
This variation is fantastic for developing your abdominals. Because the movement is initiated from the lower body, leg raises do a great job of targeting your lower abs.
V-Ups
V-ups are a really great overall ab workout working your entire abs, strengthening your core, and protecting your lower back. They take a little practice to become an efficient movement, but you’ll get better with each passing week.
Scissors
Scissors, also known as flutter kicks, are a staple exercise in the U.S. Military, and add a great variation to your ab workout.
Simply extend your legs straight out in front of you, and move your legs up and down (vertically) in a scissor motion.
It’s best to count in a 3-count manner: 1-2-3/1, 1-2-3/2, 1-2-3/3, 1-2-3/4, etc.
Planks
The plank is among the most balanced core exercises as it trains your whole midsection, as well as your glutes, legs, upper back, arms, and shoulders.
It’s vital to create variety in your routine and include several movements into your bodyweight ab workout that train different areas of your abs. Training any muscle group at different angles and maintaining variety are keys to continually challenging your muscles.
As far as the frequency of ab training goes, you might have heard all sorts of recommendations. But, the abs are like any other muscle in the body, and one to two weekly workouts will be more than enough.
Let’s take a look at some critical things you need to do to lean down.
How to Get Down to 10% Body Fat
Aside from paying careful attention to your nutrition and making sure that you’re in a calorie deficit, you should do two other things:
- Perform frequent cardio to burn extra calories, improve your health, and more easily create a calorie deficit.
- Do regular resistance training to build muscle mass, which will further contribute to the lean and athletic look.
- Watch your calories! You have to get control of your diet and your calories to get to 10% body fat.
Click to learn more about getting 5 steps to ripped abs.
The great thing is, a good training and nutritional plan will help you overcome the age-related muscle loss and slowing down of metabolism. Exercise truly is a fountain of youth.
Two Other Vital Factors For A Fantastic Six Pack
Aside from having a good bodyweight ab workout, two other factors matter for six-pack abs:
Good hydration
While often overlooked, adequate hydration is vital for athletic performance, muscle growth, and optimal fat loss. Research suggests that as little as two percent dehydration can lead to significant drops in training ability. (1)
As a rule of thumb, we should aim for roughly three liters of water every day. Most people do not properly hydrate during the day, and it’s an unhealthy habit. But like anything else, good or bad, it’s a habit that can be changed with a little focus. (2)
Rest and Recovery
At its core, training is stressful for the body. Improvements occur as we rest because that is when the body has a chance to repair itself and adapt positively to the imposed demand.
So, make sure to structure your workouts well, have rest days each week, and make sure to get at least seven hours of sleep per night. (3)
Upper ab workouts are also a great way to get a more specific workout.
Click for more bodyweight workouts.
David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.
References
- Dehydration and its effects on performance. Human Kinetics. (n.d.).
https://us.humankinetics.com/blogs/excerpt/dehydration-and-its-effects-on-performance - WebMD. (n.d.). How much water should you drink every day? WebMD.
https://www.webmd.com/diet/how-much-water-to-drink#:~:text=For%20men%2C%20the%20Institute%20of,breastfeed%20need%20about%2012%20cups. Why you only need 7 hours of sleep. Sleep Education. (2022, August 22).
https://sleepeducation.org/why-you-only-need-7-hours-sleep/
