How to Get a Six-Pack Without Weight Training (7 Steps)

How to Get a Six-Pack Without Weight Training (7 Steps)

A strong six-pack takes a lot of hard work and dedication. Yet, if you don’t like using free weights or don’t have access to any, that doesn’t mean you have to say goodbye to having strong abs. There are many powerful ab exercises that do not require the use of any weights at all. By working your abs at least three times per week and by performing three sets of each exercise during each workout session, you may have a six-pack before you know it.

Tips

1. Warm up by walking or jogging for 10 minutes.

2. Do the wide-legged criss-cross. Lie on your back on a mat. Place a pillow in between your thighs and lift your legs up into the air. Put your hands behind your head. Lift your head and shoulders off of the floor and bring your left elbow toward your right leg. Return back to the middle. Do 20 repetitions then repeat the exercise on the other side, bringing your right elbow toward your left leg. Do 20 repetitions on this side as well.

3. Perform the walk-out. Get into a push-up position. Tighten your abs. Move your hands out slightly wider than your shoulders then continue to walk outward with your hands as far as you can without falling. Walk back to the starting position with your hands. Repeat 12 times.

4. Complete the mountain climber. Place your hands on a bench and walk your legs out until your body is in a diagonal line. Tighten your abs. Bend your right knee and bring it toward your chest. Lower it back down. Repeat 20 times on each side.

5. Do the air bike. Lie on your back on a mat. Lift your legs so that your calves are parallel to the floor and your knees are bent 90 degrees. Place your hands behind your head. Lift your head and shoulders off the floor. Bring your left elbow toward your right knee as you bring your right knee toward your left elbow. Then return through the starting position and bring your right elbow toward your left knee as you bring your left knee toward your right elbow. Repeat 15 times alternating sides as if riding a bicycle.

6. Cool down by walking or jogging for 10 minutes.

7. Lose extra body fat so that your six-pack is actually seen and not buried by a layer of fat. Reduce your daily calorie intake so that you have a deficit of 500 calories per day to lose approximately one pound of fat per week. A calorie deficit occurs when you burn more calories that you consume. Perform cardio at least 30 minutes every day to help burn calories and achieve the calorie deficit to lose extra fat.