How many men dream of having a six-pack on their stomach? We can freely say almost anyone. And what is a six-pack and why don’t women have it? Or at least very few of them?

The anatomy of men and women is quite different so that the possibility of giving birth to women does not allow them to easily build “tiles” on the abdomen, while for men the six-pack and the remote past was a kind of protection when fighting animals or other male invaders. Today, it’s something completely unusual, but the six-pack is loved by both men and women alike. So how do you get to them?

Training plan

A mini-workout of four exercises will activate each core muscle – and we are talking about a circular type of training with the only bodyweight. The training was designed by a master of exercises with his own weight. You are expected to do four series, and there is a 60-second break between each series.

A defined waist is something easy to build at home, and it is something we all dream about before the beginning of summer. Therewith, get to work!

Exercise 1

Lifting the legs — 45 seconds — without rest

Start with the most stubborn ones – the lower muscles of the abdominal wall, while you are still fresh. Lie on your back, with your arms outstretched next to your body and your legs outstretched. Keeping your legs straight at all times, lift them up so that they form an angle of 90 degrees with the torso. Focus on the back, if you have separated them from the floor, try to stick them back. Repeat this for 45 seconds, and the advantage is in the correct performance concerning the speed and number of repetitions.

Exercise 2

Lateral V-Abdomen – 45 seconds – no rest

As at the beginning of the first exercise, lie on the floor with a view of the ceiling and outstretched legs. Then lift your legs slightly off the floor, as well as your torso, with your arms above your head. In this way, you have forced your abs to be maximally engaged throughout the continuous movement. Subsequently alternately lift the torso, as if trying to touch your elbow and knee, the opposite legs. Work slower and direct your movement.

Exercise 3

Abdominal bike – 45 seconds – no rest

The arms are behind the head. The shoulders are slightly separated from the floor, as well as the entire upper part of the torso. The legs are elevated and bent at the knees. Twist your body quickly, so that the knee of your left leg and the elbow of your right-hand touch, while you stretch your right leg. Return to the starting position and do the same just the opposite – now touch the elbow of the left hand and the knee of the right leg, while stretching the left leg. It’s like turning the pedals on a bicycle. Do this exercise for 45 seconds.

Exercise 4

V-Abdominal – 45 seconds – 60 seconds rest

Lie with your arms above your head, legs outstretched. Slowly, lift your torso and legs at the same time, trying to touch your toes. By lifting your upper and lower body at the same time – you allow your entire torso to be activated. At the peak of the movement, your body should look like the letter B, seen from the side. Do this more slowly. Then rest for 60 seconds, then start over. Deep combustion is a good thing – remember that.

After all this, you will be able to enjoy all the abdominal muscles, which others will envy you, women will adore you and you will gain self-confidence. Good luck!