Get a “6 Pack” in 22 Days! (HOME AB WORKOUT) p volve ball workout

 Try this six-step three-section training, hit your abs from multiple angles, and build a hard and clear six-pack abs!


In order to maximize any muscle growth potential, you need to move various angles and use different repetitions-the abdomen is no exception. Yes, you must first replace the spare tire to show it, but just being thin does not mean you will have a strong and beautifully shaped six-pack. For this, you need to train your upper, lower and side abdominal muscles hard and smart. This is what this circuit course will do.


Exercises to Get Your Abs in Shape p volve ball workout 

The first action of each group of three actions can make your upper abdomen, second lower abdomen and third lateral abdominal muscles (or obliques) sculpt clearer muscles in the entire abdominal area. Always focus on a good body shape and keep your abdominal muscles strong to get the greatest muscle return p volve ball workout.


How to do workouts

This section consists of six actions, divided into three three groups, which are mini-circuits containing three different exercises. This means that you will perform steps 1A, 1B, and 1C in order, stick to the detailed actions, and rest only after all the actions of the 1C action. You will perform the first three sets of three loops, and then proceed to the second three sets, in the second three sets, you will repeat this pattern by moving 2A, 2B and 2C.


To help ensure faster sculpting of the six-pack abs, perform abdominal absorption before starting the first representative of each group. Start by activating the target muscles, which means you will stay in a better condition during the setup process, thus making your muscles work harder.


Tri-Set 1
1A Knees-up crunch


Sets 3 Reps 12 Rest 0sec

Lean your fingers on your temples, bend your knees, raise your feet, and lie down on your back. Lift your upper abdomen, lift your torso off the ground, and then bend your knees to meet your knees. Slowly lower until the beginning, always maintaining the tension of your abdominal muscles.

1B Reverse crunch


Sets 3 Reps 12 Rest 0sec

Lie down on the ground with your arms flat on the floor and your knees bent. Use your lower abdominal muscles to pull your knees toward your chest, then lift your hips off the ground, and slowly lower back to the starting point, maintaining the strength of the entire core.

1C Diagonal mountain climber


Sets 3 Reps 12 each side Rest 2min

Start from the upper press position. Without sagging the hips, extend one knee in and toward the opposite elbow. Go back to the starting point and repeat with the other leg. Keep sales representatives fast but under control.

Tri-Set 2
2A Gym ball dumbbell crunch reach



Sets 3 Reps 12 Rest 0sec

Lie on the p volve ball exercises and straighten the dumbbells with both hands. Attract your abdominal muscles to improve your torso, and then squeeze your upper abdominal muscles to gain weight. Pause, then lower it back to the beginning.

2B Gym ball upper body Russian twist


Sets 3 Reps 12 each side Rest 0sec

Lie on the exercise ball, put your hands together and straighten your arms. Join your core, then rotate your torso to one side, back to the starting point, and then to the other side. Increase the difficulty by holding dumbbells in both hands.

2C Gym ball decline plank with toe taps


Sets 3 Reps 12 each side Rest 2min

Start in the plank position with your feet on the exercise ball. To maintain core strength and keep your hips elevated, lift one foot away from the ball, then lower it to touch the floor. Reverse the movement and repeat with the other foot.
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