30 Minute Body-weight Six-Pack Builder

30 Minute Body-weight Six-Pack Builder

If you are working out your hardest and still can’t see a six-pack, this workout is for you. In addition to shredding your excess belly fat, this workout also builds up your abs at the same time to give you a seriously defined six-pack.

The workout: step-by-step

Complete all four exercises in a circuit (moving from one exercise to another without resting) and then take 2 mins before repeating another circuit. Repeat the circuit 5 – 8 times.

#1: Reverse crunch

Sets: 5 / Reps: 60 secs / Rest: 0 secs

Lie on your back with your arms on the floor at your sides, palms facing down. Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor. Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.

#2: Mountain climber

Sets: 5 / Reps: 60 secs / Rest: 0 secs

Set up on the floor as though in a sprinter’s blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

#3: Sit-up

Sets: 5 / Reps: 60 secs / Rest: 0 secs

Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head or on your chest and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.

#4: Side Jack Knife 

Sets: 5 / Reps: 60 secs / Rest: 120 secs and repeat the circuit

Lie on your side with your right leg on top of your left. Put your right hand behind your head, elbow flared out, and the other on the floor in front of you for balance. Contract your obliques to bring your right leg and elbow together, then slowly lower. Perform all your reps on one side before swapping.

If you are looking for a good gym with a wide range of exercise equipment and well qualified trainers, try out City Gym along Kampala road. Contact City Gym by phone (+256 702 711 315), via Facebook or by visiting their website