Learn How to Get Six-Pack Abs Fast
Follow this exercise, and you're guaranteed to burn belly fat with zero equipment
Today, we're diving into one of the most effective exercises for sculpting your abs and torching stubborn belly fat: squats. While squats are often associated with building lower body strength, they also play a crucial role in developing a strong, defined core.
Why Squats?
You might be wondering why we're starting with squats when our goal is to work on our abs. The truth is, squats are a powerhouse exercise that engages multiple muscle groups, including your core. By incorporating squats into your routine, you'll not only build strength and muscle in your legs and glutes but also activate and strengthen your abdominal muscles. In this exercise there’s no equipment involved and it can be done anywhere at anytime provided you're free and have a bit of space so that minimises any excuses that have been holding you back
How to Perform Bodyweight Squats:
Let's break down the proper form for a bodyweight squat, ensuring you get the most out of this foundational exercise.
Part A: Preparation
1. Stand tall with your feet shoulder-width apart.
2. Keep your lower back naturally arched and brace your core to maintain stability.
3. Extend your arms straight out in front of your body at shoulder level to help with balance.
Part B: Execution
1. Lower your body by pushing your hips back and bending your knees.
2. Aim to lower yourself as far as possible while maintaining proper form.
3. Ideally, the tops of your thighs should be parallel to the floor or lower.
4. Pause briefly at the bottom of the squat, then slowly return to the starting position.
5. Keep your torso upright throughout the movement and avoid rounding your lower back.
6. Shift your weight onto your heels to engage your glutes and hamstrings.
Tips for Success:
- Experiment with your stance to find what feels most comfortable and effective for you.
- Use the "wiggle your toes" test to ensure proper weight distribution and balance.
- Focus on controlled, deliberate movements rather than rushing through the exercise.
Why It Works:
Bodyweight squats are a fantastic exercise for beginners because they target multiple muscle groups simultaneously, providing a full-body workout in one simple movement. By incorporating squats into your routine, you'll build strength, stability, and endurance throughout your entire body, including your core.
What's Next?
Now that you've mastered the basics of bodyweight squats, it's time to incorporate them into a comprehensive workout routine designed to sculpt your six-pack abs and boost your overall fitness. We are going to move to a slightly advanced level with an intermediate energy level and the skill and technique needed to do this exercise. Surprisingly, this is one of those exercises you might have tried in your PE class during elementary school. I am sure you did bodyweight jump squats back in your school days.
Bodyweight Jump Squats:
Let's take squats to new heights, if you thought regular squats were effective, wait until you try bodyweight jump squats. This explosive variation takes your squat game to the next level, incorporating plyometric movements to enhance power and athleticism. As a beginner this will be easy to master while yielding effective results in a short period of time you can do it anywhere whether in the morning before having a busy day at work, school or after work before you shower. Even when you’re travelling, it's easily done in your hotel room, outside by the park, or at least this can be done anywhere at any time. All we are trying to do is eliminate excuses and time wasters so that you can get results in the shortest time possible.
How to Perform Bodyweight Jump Squats:
Part A: Preparation
Place your fingers on the back of your head and pull your elbows back in line with your body.
Dip your knees slightly in preparation to leap.
Part B: Execution
Explosively jump as high as you can, extending your legs and arms upwards.
As you land, immediately squat down, bending your knees and lowering your body.
Explode back up into another jump as soon as you land, continuing the movement with fluidity and control.
TIP:
While the jump squat variations shown above are mostly great for athletic performance, whether you're a novice or on an intermediate level, the exercise above can act as an all-rounder to target multiple areas, which makes it a perfect exercise for fat loss. In fact, lower your body until your upper thighs are parallel to the floor, similar to the iso-explosive body-weight jump squat, which I will explain more below.
Jump higher: This is another tip I would like to share imagine that you're pushing the floor away from you as you leap up.
Benefits of Bodyweight Jump Squats:
Enhances explosive power and agility.
Increases cardiovascular endurance.
Targets multiple muscle groups, including the quadriceps, glutes, and core.
Accelerates fat loss by elevating heart rate and metabolic rate.
If you have taken time to read and also practice the above exercises, here is a bonus for you: this exercise below is a bit more advanced and will require a moderate-to-high intensity effort level. We are talking about iso-explosive.
Iso-Explosive Body-Weight Jump Squats: Igniting Your Metabolic Fire 🔥
For those seeking maximum fat loss and muscle activation, iso-explosive body-weight jump squats are the way to go. This advanced variation combines the explosive power of jump squats with an isometric hold, creating a potent metabolic stimulus for torching stubborn belly fat.
Iso-explosive body-weight jump squats require a balance of explosive power and controlled strength. The 5-second squat hold challenges your muscles to maintain tension, boosting endurance and core stability.
How to Perform Iso-Explosive Body-Weight Jump Squats:
Part A: Preparation
Assume the same starting position as bodyweight jump squats, with fingers on the back of your head and elbows pulled back.
Part B: Execution
Push your hips back, bend your knees, and lower your body into a deep squat position.
Hold the squat position for 5 seconds, maintaining tension in your muscles and keeping your core engaged.
After the pause, explode upwards into a high jump, extending your legs and arms as you propel yourself off the ground.
Land softly and reset, preparing for the next repetition.
Expert Advice and Tips:
Focus on maximum explosiveness during the jumping phase, aiming to jump as high as possible with each repetition.
The 5-second pause in the squat position eliminates muscle elasticity, forcing your muscles to work harder and activate more muscle fibers.
Iso-explosive body-weight jump squats are a versatile exercise that can be performed anywhere, making them ideal for home workouts or outdoor training sessions.
TIP:
How to work you abs & legs anywhere whenever you're free for exercise
As you push yourself off the floor, the 5-second break in this exercise eliminates all the elasticity in your muscles, which allows you to activate a maximum number of muscle fibers as you push yourself off the floor. This makes it a great exercise to use when you don’t have access to weights.
Are You Up for the Challenge?
Now that you've learned the secrets to mastering bodyweight jump squats and iso-explosive variations, it's time to put your newfound knowledge into action. Challenge yourself to incorporate these advanced techniques into your workout routine, and watch as your core strength and athletic performance soar to new heights. I will be waiting for feedback, as always, and will be rooting for you from afar.
I have a free 4-week six-pack abs challenge. Sign up to get your free training strategy plan; it comes with a downloadable programme. All you need to do is send “I want abs” in the message or DM on my social media to get the link.
Stay tuned for more expert tips, workout routines, and motivational content to help you achieve your fitness goals and unlock your full potential.
It's supposed to be hard. If it wasn't hard, everyone would do it. The hard part is what makes it great. Nobody will judge you if you are a beginner; everybody will respect your hard work.
Don't be afraid of being a beginner.