Get My Free Guide, 40 Laws Of Lean For Men Over 40

Get My Free Guide, 40 Laws Of Lean For Men Over 40

Six Pack Exercises for Men at Home

It is the dream of every man to get a six pack.

While this is not easy it is possible with the right diet and the right exercises. The good thing with getting a six pack is that you don’t have to do some fancy exercises in the gym. Some of the six pack exercises that you can do at home include:

Leg raises

Leg raises are an effective six pack exercises. It is also one of the hardest.

You need to make sure that you are in the right form with this exercise. Your legs should be straight and you should slightly pull your pelvis back as you tense your core. You only need a mat for this exercise.

Side plank

The side plank exercise is a variation of the plank. In this exercise, you support your body with either side if your forearm in a planking position.

Your body should be straight and one leg should be on top of the other.

As you do the side plank, you will feel your abs shaking. This tells you that the exercise is working.

Spiderman press-up

The spiderman press-up is a variation of the press-up. The difference comes in where you lower yourself toward the floor and then bring your right knee to your right elbow but keep it off the ground.

Press back up before returning your leg to the starting position. After the right leg, do the exercise with the left leg. Ideally, the spiderman press-up targets your core.

You not only target your chest and triceps like the usual press-up but also your abdominal muscles which have to work harder to maintain stability. You will feel your core trembling as a clear indication that the exercise is working.

Oblique crunches

Oblique crunches are a variation of the traditional crunches. To do the exercise:

  • Lie on your back on the floor
  • Keep your knees bent and feet flat
  • Put your right hand behind your head with your elbows flared out
  • Your left arm should be perpendicular to the your torso
  • Lift your shoulders off the floor
  • Rotate your body to bring the right elbow towards the left knee
  • Lower yourself slowly
  • Repeat the exercise on the alternate side

When doing this exercise, you will have to contract your abs so that you can lift your shoulders off the floor.

You therefore expect the exercise to really work on your core.

Star plank

This is another variation of the plank and the press-up. To do the exercise:

  • Get into the press-up position
  • Walk your toes and palms away from your body to form an x-shape
  • Brace your core
  • You should be in a flat line from your head, hips to the toes
  • Hold for the required amount of time
  • Walk back to the starting press-up position

The star plank engages your entire body as the core holds it in place for the duration of the exercise. It is quite brutal for your abs.

You don’t have to go to a gym to get a six pack. You can easily do that in the comfort of your home.

If you would like to take your learning further, make sure you check out my FREE guide, 40 Laws of Lean for Men Over 40.


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