Building abs fast is a challenge, but with the right tools, you can get the job done. As a teen, you have natural advantages on your side when it comes to building great abs. Generally, your metabolism is faster, you've got a little extra time to train, and your body recovers and changes quickly. In addition to proper nutrition and exercise, add in a solid ab routine to get six-pack abs quickly. Perform this exercise routine three times a week with a rest day in between each working day.
Jackknife Sit-Up
Step 1
Lay flat on the ground. Your body will be fully extended with your arms above your head.
Step 2
Lift your legs and torso off the ground at the same time. This can be a tricky movement to get at first, but with a little practice, you'll be fluid.
Step 3
Slowly return back to the ground.
Step 4
Repeat steps two and three for 8 to 10 repetitions.
Step 5
Perform three sets of Jackknife sit-ups with one minute of rest between each set.
Barbell Side Bend
Step 1
Lay a barbell across your shoulders.
Step 2
Lean to the right. You should feel your obliques contracting.
Step 3
Return to the center. This is a slow, controlled movement.
Step 4
Lean to the left.
Step 5
Repeat steps two through four for a total of 20 repetitions.
Step 6
Do two sets with one to two minutes of rest between each set.
Crunches
Step 1
Lay down into the sit-up position.
Step 2
Place your hands behind your head.
Step 3
Crunch your abs hard to bring your shoulders off the ground.
Step 4
Perform five sets of 12 repetitions with this exercise.
Tips and Warnings
- Recovery is very important, so make sure you get enough sleep. Even though you can get away with binging on junk food, make an effort to build good healthy eating habits for later in life. For jackknife sit-ups, make sure your legs and arms stay as straight as possible. Make sure side bends are done slowly. Take two to three minutes of rest between each exercise. Exhale while crunching to get the maximum impact. If crunches are too easy, try holding a weight plate behind your head for more resistance.
Things You'll Need
- Barbell
Member Comments
spartanwarrior1 October 30
horrible advice you need a good cardio plan as well as weight lifting