Almost everybody, especially men desire to have six packs abs. If not, there is a want to have a toned and firm stomach.

Here are some exercises and routines you can perform to gain the six pack abs you want.


1) Mountain Climbers

Mountain Climbers should be performed in 30 seconds. How you can go about this is to lie on the floor with top push-up position. In this way, only your hands and feet are touching the floor. Then, brace your abs by flexing one of your knees and bringing it towards your chest. Return the knee to the starting position and repeat the same routine for the other knee. Do this in a swift tempo as though you are running or as though you are climbing a mountain for about 30 seconds.


2) Squat Jump With Knee Tuck

Stand up in a normal position as straight possible. Then slowly progress into a normal bodyweight squat. Once you reach the bottom, stand up and jump off the floor explosively. Do this and jump as high as you can. While you are in the air, bring your knees towards your chest. Extend your legs back and land lightly on your toes. Repeat this and perform this for about 10 jumps.


3) Dumbbell Swing

Stand up straight with your feet just slightly wider than your shoulders with both hands holding a dumbbell in each hand. Slowly squat down as you move the dumbbells between your legs. Then quickly and explosively flex your gluteus maximus (your largest muscles on your bottom) and stand up. While doing this, swing the dumbbell straight in front of you until it reaches your chest height. Return to your squatting position and repeat this routine. Perform this routine about 10 reps.


After you have finished with the Dumbbell Swing workouts, rest for about 20 to 30 seconds. Then start with the routine of Mountain Climbers again and perform the whole circuit as many times as you can in 4 minutes.

You can perform this circuit of these 3 routines and exercises a few times a week on top of your regular workout. I guarantee that you'll see your six abs start to take shape and appear in just a matter of weeks.

About the author:
Jerold Smith is a successful body builder. He has tested different muscle building methods, routines and nutrition from years of training and knows what works on how to build and gain muscle fast.

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