How to train abs at home without equipment
How To Get 6 Pack Abs With No Equipment (DO THIS ANYWHERE!)
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i'll show you how to sculpt a great set
of abs using just your body weight and a
few square feet of floor first we'll
expose why most body weight ab workouts
are a waste of time then we'll go
through the four ab exercises we'll be
using at the end combine them into a
full downloadable workout that you can
use anywhere so there's three things
that we're gonna do with our ab workout
that will make it far more effective
than most bodyweight ab workouts out
there first to build a great balanced
looking midsection there's four regions
that you need to make sure your ab
workouts are hidden a 2010 study on
tennis players helps explain the
potential dangers of failing to do this
the researchers analyzed the muscle
development of the player's abs and
found major imbalances in fact when
comparing the left and right sides of
their abs there was a 35 difference in
the size there were differences seen in
the growth of the upper and lower
section of the abs as well this
disproportionate growth is obviously
attributed to the fact that tennis
players work predominantly on one side
but it helps illustrate the fact that
the same can occur from an ab routine
that favors certain regions and
movements over the others second the abs
are just like any other muscle you can
actually build them up to make them more
visible however most bodyweight ab
workouts don't make their exercises more
difficult over time to continuously
stimulate growth in your abs as it gets
stronger and lastly how many times have
you done an ab exercise yet felted more
in your hip flexors or your lower back
instead many ab exercises are just poor
choices and should be avoided for this
reason today's workout is going to solve
each one of these three common problems
let's learn how by diving into the first
exercise okay so the first exercise
we'll cover will be the most demanding
it's going to target a region called the
tva also known as the transverse
abdominis this is perhaps the least
talked about ab muscle you actually
can't see this muscle because it sits
beneath your abs but when well trained
it plays an important role in creating a
better looking midsection and it does so
by acting like a natural corset pulling
the abs in and tightening the waist it
also has the added benefit of making the
sexiest muscle on a man more prominent
aka those two lines that start near the
hips and come down towards the happy
place so to best work this muscle we're
actually going to recreate a no
equipment version of a great gym
exercise yeah roll up the ab roll has
not only been shown to work your six
pack muscles extremely well but it also
forces the tva to contract hard to
stabilize their spine as we move forward
back to recreate this without a roller
though get onto all fours with your
hands under your shoulders and knees
under your hips
move into something called posterior
pelvic tilt by rotating your hips and
contracting your abs
pull your belly button into your spine
to fully activate your tva then from
here slowly walk your hands out forward
but go only as far as you can without
breaking this form and arching at your
lower back and then walk your hands back
as you get stronger you want to progress
over time by trying to get your hands
further and further out don't worry it's
totally fine if it's just a few steps at
first trust me it's going to improve
over time now we're going to move on to
the next most demanding exercise to
target the lower abs now the key to
effectively targeting the lower abs is
to use what's known as bottom up
exercises where the bottom half of your
body is brought up such as with leg
raises these types of exercises however
are where most people have a lot of
trouble feeling them more in their hip
flexors rather than their abs so pay
close attention to the form i'm about to
show you first lie on your back with
your arms straight by your sides and
knees bent to 90 degrees to pre-activate
your lower abs initiate posterior pelvic
tilt by squeezing your glutes and
contracting your abs your lower back
should flatten against the floor as you
do this
next don't think about raising your legs
instead simply curl your pelvis up
towards your belly button
then on the way back down avoid arching
your lower back and instead make sure it
remains flat against the ground when you
reach the bottom when done properly you
should feel a strong contraction in the
lower region of your abs to make it
easier you can simply tuck your knees in
towards your upper body more as you
lower abs strengthen though you can
increase the difficulty by straightening
out your legs more and more by the way
guys just so you're aware i've compiled
this ab workout into a free pdf for you
to download so you can quickly reference
it when you're performing it it's
complete with step-by-step picture
tutorials and instructions for each
exercise to download it after watching
the rest of this video just head over to
buildwithscience.com
abs at home and i'll send it right over
to you i'll also link this in the
description box and in the comments down
below but for now let's get back to
exercise number three and hit those
upper abs so to target the upper abs
we'll now want to use what's known as a
top down exercise this is where the top
half of your body is brought down such
as with crunches speaking of crunches
since our upper abs will already be
quite fatigued from our previous two
exercises it actually makes a less
demanding movement like a crunch the
perfect option but to make them
effective and avoid messing up our backs
there's a specific way that we'll want
to do them first set up by lying on your
back with your knees bent and hands
placed behind your head place a rolled
up t-shirt or towel under your lower
back to increase the range of motion
your abs go through now given the roll
of the upper abs we don't need to come
all the way up as that's just going to
work more over hip flexors instead all
we're gonna do is lift the shoulder
blades up off the ground by flexing the
spine and then come back down avoid
yanking your neck as you come up and
avoid using momentum take it slow and
really feel the upper abs working once
that becomes too easy though you can
progress these by placing your arms
straight over your head or add weight
using a bottle or stuffed backpack all
right so before we dive into how to best
perform the full workout we're going to
complete it by covering the last region
the obliques these muscles they're best
trained with exercises that rotate the
torso our movement of choice is a
well-known exercise russian twist but
the problem with this popular move is
that they're often performed in a way
that makes the exercise far less
effective at working the obliques to
avoid this it starts with a proper setup
sit on your butt with your knees bent
and feet on the floor sitting too far
upright will make the exercise easier
but less effective so try to angle your
back to about a 45 degree angle from
here the goal is to touch either side of
the ground but your hands aren't will
activate your obliques so avoid just
reaching with your arms and not rotating
much at your torso instead let your
shoulders dictate your rotation so when
you reach each side focus on trying to
line up your shoulder with your leg for
example your left shoulder lining up
with your left leg when you twist to the
right doing this will force you to
rotate your torso and engage your
obliques as a result and to progress
this move over time you can raise your
feet off the ground slightly and try to
reach further and further out with your
arms to force your obliques to work
harder to stabilize your body alright so
now let's get into how to perform the
full workout for the best results you're
gonna perform this workout as a circuit
moving through one exercise to the next
with just 15 seconds of rest between
each exercise to catch your breath after
you run through it once you're gonna
rest for two minutes and then you're
going to repeat it for a total of three
times as for reps for the walkouts aim
for five to ten reps for the reverse
crunches and the regular crunches aim
for anywhere between 10 to 25 reps and
for the russian twist you'll do as many
as you can within one minute now you can
do the workout two to three times a week
but what's most important is that as you
get stronger you're trying to increase
your reps and using the progressions
that i mentioned earlier this is what's
going to be key to helping your abs grow
and pop more over time and as mentioned
earlier for a free downloadable pdf of
the full workout with tutorials just
head over to buildwithscience.com
abs at home and i'll send it right over
to you but keep in mind guys that no
matter how hard you train your abs
you're not going to get the six-pack
you're after without a solid diet plan
in place that's the secret behind the
incredible transformations that
thousands of our members are getting
using my built with science programs
within each program you're shown exactly
how to train and how to eat to lose fat
and build muscle to start today just
head on over to buildwithscience.com and
take our free 60 second quiz to find out
which of our programs is best for you
and your body anyway thank you so much
for watching you can click here for more
ab exercises or click here if you need
some help with nutrition i'll see you
next time
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