If you are not ready yet to do the concentrated six pack abs exercises
Not everybody can do pull up or push up and you shouldn’t do any squat jumps if you are just starting. That’s why I will show you some alternative exercises that will slowly over time help you get to the point you will be able to do real pull ups, push ups and safely perform squat jumps.
The key here is not to rush. What’s the rush. If until this point you haven’t been able to develop your strength abilities to perform these exercises, just little tiny progress each week will be huge step forward. It doesn’t really matter how fast you progress. What really maters is that you won’t quit. And if you don’t quit and follow my advice how to master these ultimate six pack abs exercises, you will succeed.
Take it slowly. Work your alternative modified exercises week in and week out and you too will soon be able to do pull ups, push ups and squat jumps – the three most important six pack abs exercises in the world.
If you are a person, who can perform 3 and more pull ups, 10 and more push ups and are already quite active in your days and feel confident to do your squat jumps, start with these ultimate six pack abs exercises right away. There is no need to do the alternative modified six pack abs exercise.
Getting sore in the beginning
If you are just starting with your workout routine, or even if you are active, but will start with this six pack abs routine, you will get sore in the beginning. And that’s ok. Stick with your plan. The soreness will go away and will stay away for the most part after 2 weeks of consistently following the six pack abs work out plan. Than you will need to stick with the plan forever, with maybe occasional vacation brakes.
The reason for this is, that your muscles will get accustomed to this intensive work out routine. They will get stronger and they won’t be sore like that anymore if you stay consistent. Being sore means microscopic tears in your muscles resulting from work the muscle is not use to. But within a few weeks your muscles will rebuild themselves stronger and more resistant to the load.
Then, your part will be to apply that kind of pressure of overloading your muscles on regular basis. If you don’t, your muscles will become weak again. And when you start again, you will get very sore again. I want you to avoid this very common mistake many people do. Stay consistent with your strength training.
How to do 10 pull ups if you can’t even do one now in 3 months
Pull ups are the ultimate six pack abs exercise. Thanks to my father who was a fitness freak and did often pull ups in our apartment back in Slovakia often encouraging his kids to follow, this ultimate fitness tool became my lifelong habit. I have been doing my pull ups since I was 5 years old. And I successfully thought many people how to master this best exercise in the world.
If you never developed a pull up habit and can’t even do one, don’t despair. I will show you how to master them and in just few months you will be able to do 5 and more pull ups.
First, you need a pull up bar. And you should have one at home. Mine is mounted on the doorway on my office at home. I have several other pull up stations in the places I spend a lot of time at. I have one at work. I know about very accessible tree branch close to my home and there is beautiful children’s playground with countless mini pull up stations on it.
And I want you to do the same. Buy a pull up bar for your home. This is very important. Go to your local sports shop and tell the fitness department guy to show you their choices of pull up bars. They should have at least one in there. Buy it! It’s very likely very inexpensive.
And then, when you get home if you can and know how, install it. Every guy should be able to do that and girls too. There will be detailed instructions how to. Or just have some of your friends do it for you. It doesn’t matter. Just do it. Make it your most important mission to complete this within a week.
Great! Now, you have a home pull up bar. Can you get one more to your office or work place? Ask your boss or just put it somewhere in your office without asking. It’s fantastically convenient to have a chin up bar at your work for active brakes and exercise.
Great, this is all you need for now. Now, you are going to try some modified pull ups several times per day, almost everyday. Your pull up is right there for you and you don’t need to change your clothes or anything. You just need to do what I tell you soon 5-10 times per day on most days for now. You are trying to develop some upper body strength. And this is the most efficient way to do it.
Set of modified pull ups
So how do you do a modified pull up? There are two ways to do it. And I want you to find the best and safest form for yourself. So lets say, you have already a pull up bar mounted on the door frame in your office or home. You can most likely reach it with your hands. Men have little advantage here because they are taller than women in general.
Jump-hold-pull up
Come to your pull up bar. Grab it with both hands. Use reverse grip to start, since with this grip people tend to be stronger. Now, watching your head and preventing it from hitting a door frame, jump up and pull with your hands at the same time. You should be able to get up on chin up bar this way. When you are up, hold as long as you can staying in a chin up position. Time yourself! Do your max. Hold as long as you can.
If you are not able to get up on a chin up bar this way, bring a chair or a stool and place it under a chin up bar. Chin ups and pull ups are the same effective great upper body exercise, so it doesn’t matter what you practice first. Go for what is easier for you.
I call this technique modified hold-chin up. Be careful, don’t fall, do everything very slowly. Now when you are standing on the chair or stool, your head should be slightly above chin up bar. Grab the bar with reverse grip. It doesn’t matter right now how wide the grip is. Whatever feels more natural to you is fine. Now keeping a chair or stool under your feet, lift your feet and hold as long as you can. If you can hold only few seconds, that’s fine. Repeat 3 times. You will be getting better over time if you persist with this exercise. Don’t quit! Don’t get discouraged. You are one of the majority of people who are at this stage of pull up mastery. When you are able to pull yourself up without jump or help of a chair, start with real pull ups. Pull yourself up and hold as long as you can. Than do 2 a keep improving.
Now, do this exercise 7 times per day on most days of the week. Have 2 days free from this modified pull up exercise. Trust me, if you persist, your upper body will be getting stronger fast. Don’t quit. Persist! Keep your 7 sets going 5 times per week and you will be doing regular pull ups very soon.
How to do 30 push ups in 3 months
Same as with pull ups, I want you to do your modified push ups 5 times per week and 7 sets per day. You can do them right after you finish your modified pull ups. And in few months, you will be able to do 30 nice all the way down real push ups. And push ups are right there in the front line of the best exercises in the world and the best six pack abs exercises too.
So lets say you have a little brake – 3 min. Between some phone calls at your work, or waiting until water is boiling in the stove at home for your coffee. You just finished your jump hold chin up and you were able to hold it for 25 seconds. Great! Now instead of going straight back to your work, get down on the floor, facing the floor. Put your knees on the floor, it helps if you have a carpet or just put something soft under your knees, like towel or t shirt. Get into a push up position, lift your knees from the floor and try real push ups.
If you can do only one great, if you can do 3 great, if you are not able to do any, that’s ok too. Just try to do as many as you can. After giving it your max, trying to do real push ups, put your knees on the floor and do maximum modified push ups. Maybe, you will be able to do another 7, 10 or 25. It doesn’t matter. Either amount is great and I guarantee you, that you’ll be getting better! Just persist. And soon you’ll be able to perform 30 real push ups. Do this 7 times per day, 5 times per week.
With mastering your push ups, you will be getting closer to your visible six pack abs. Push ups are a great multi joint, core exercise that increases your overall upper body strength and metabolism, requiring your body to consume more energy. And that energy is coming, you guessed it right – from your waist line.
I will mention it again. Push ups as well as pull ups/chin ups are a fantastic way to get your strength training done anywhere. This six pack abs program is for busy people, professionals, parents, people that don’t have extra time on their plate to go to the gym, but still want the perfect body and leanness and six pack abs that comes with it.
You can do push ups anywhere. You can do them at your home, office, workshop, in the grocery store while you’re waiting in the line, or on your afternoon or evening walk in the park. Push ups are not only fantastic six pack abs exercise, they are an incredible time saving and very efficient movement.
How do you slowly build your squat jumps routine
Why squat jumps? What is so appealing about doing squat jumps and six pack abs? Why should you exercise your legs, if only thing you care about is your six pack? I already discussed this matter earlier in this six pack abs program. But let me repeat that.
You can not spot reduce fat. Six pack abs are achieved over time by exercising large muscle groups of the body. That increases your overall energy requirement even if you are resting. And that energy is primarily stored as fat around your waist line. Achieving six pack abs is strategic and requires a plan. The whole body plan. Not just getting down on the floor and doing your crunches every day. That way, you would never see your six pack abs visible.
Now, what is the biggest muscle in our bodies? It is the quadriceps femoris. It is the muscle on the front of your thigh. And it is the biggest engine in human body. That is a very important information to know if you are a person seeking six pack abs and uncovering them on your stomach.
Squat jumps work with butt muscles two biggest engines on each side of our legs in the body very intensively. Squat jumps are another six pack abs exercise you can’t live without. I do my six pack abs squat jump workout 2 times per week. I do them Sundays and Wednesdays – 5×37 repetition. I found that, that is the right amount to maintain and slightly improve my six pack abs. It might be a little different for you. And you will find that out soon.
If you are a beginner, don’t jump into a squat jumps workout right away. No, they are not dangerous and you would most likely not get hurt, but you would experience intense soreness. And I want you to avoid that. Very simple modification is to just do squats.
Start with 5X20 squats against chair.
Stand in front of the chair with your feet slightly wider than hips apart. It shouldn’t be a very high chair. Now get down to a squat and touch the chair with your butt. Don’t sit, just touch it. And get up. At the lowest point in the squat, your knee joint angles should be at 90 degrees. Do 20 repetitions and finish 5 sets.
After 2 weeks of doing this, you ca start with squat jumps. Start with 5×15 repetitions and every week add five up until 37. Yes, you’ll add 7 reps at the last week. And than maintain it. You will still experience some soreness, but it should be bearable. Stay consistent and keep doing your jumps at home, in the office, in the garden, wherever you want. Don’t quit, persist! Persistence is crucially important.
Squat jumps technique
You absolutely don’t need anything to perform this exercise. You can do it anywhere and you can wear anything. It’s another very convenient exercise.
Stand straight with your feet slightly wider than your hips apart. Squat to 90 degrees in you knee joint and jump up. Try to jump with 80 percent effort. Lover your but right away to another 90 degree squat position and jump up gain. Perform set amount of repetitions.
However easy this exercise appears to be, you will get winded and your muscles will burn. And that’s great. Performing squat jumps is employing the biggest muscles in the body – quadriceps, and that requires a lot of blood flow to them for exchange of nutrients. Your six pack loves that!
Don’t quit!
Even the weakest of the weakest people out there can get stronger over time. But, they have to persist. Our bodies, like everything else need time to improve. Nothing happens over night. Right mindset is necessary. And those who have it, succeed.
The correct mindset is something like this: I did my best today, it wasn’t great, I tried hard and felt weak, but tomorrow is another day and as long as I didn’t quit, I am getting better. I live my entire life based on that previous sentence! Try to do the same. It really works.
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