Six pack, this is how you train for that flat stomach

Everyone has a six pack

Did you know that everyone already has abs? Unfortunately, they're often hidden under a layer of body fat. Men with a body fat percentage of 14 to 17% are considered fit, while women carry a higher percentage of body fat (21 to 24%). So you can train hard and lose weight to get those six-pack abs, but make sure you stay healthy!

Training abs with a barbell

When we think of a barbell, we might immediately think of squats or chest exercises, but you can also train your abs with it. Think of the "Weighted Stretched-Leg Situps," where you hold the barbell in your hands and lie on your back on the floor. Legs straight out in front of you, and as you sit up, you push the weight above your head and then slowly return to the upright position. Or do the "Barbell Rollouts," where you use the barbell similarly to an "Ab Wheel."

A spin on the abdominal wheel

The Ab Wheel trains all the muscles in your core (think abdominals, core, and back). This training method is already quite demanding without weights. If you're new to this, it's best to use the wheel from your knees. Hold the handles with both hands and slowly roll forward and back. The goal is to roll forward as far as possible, as long as you can come back, of course. This exercise really pushes all your abdominal muscles to the limit, so it's especially suitable for those who are serious about their abs! Dedication.

Train your abs, take care of your back

Sometimes you might experience back pain while training your abs. For sit-ups, you can use a sit-up cushion. Or, if you really want to be safe, an ab trainer can be the solution. You don't hold your arms behind your head, and your neck is comfortably supported by a cushion. While the exercise is easier to perform, it doesn't mean it's any easier on your abs. Those six-pack muscles will burn!

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