10 MIN SIXPACK WORKOUT without Equipment.

10 MIN SIXPACK WORKOUT without Equipment

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10 MIN SIXPACK WORKOUT without Equipment. NO EXCUSES ♥︎ a quick & intense workout to target your abs. You don’t need any equipment or weights!! // Werbung

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN.

10 MIN SIXPACK WORKOUT without Equipment.

Six Pack Definition :

The rectus abdominis muscle, also known as the “abdominal muscle” or “abs“, is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly. The proximal attachments are the pubic crest and the pubic symphysis. It attaches distally at the costal cartilages of ribs 5-7 and the xiphoid process of the sternum.

The rectus abdominis muscle is contained in the rectus sheath, which consists of the aponeuroses of the lateral abdominal muscles. Bands of connective tissue called the tendinous intersections traverse the rectus abdominis, which separates this parallel muscle into distinct muscle bellies. The outer, most lateral line, defining the “abs” is the linea semilunaris. In the abdomens of people with low body fat, these muscle bellies can be viewed externally and are commonly referred to as “four“, “six“, “eight“, or “ten packs“, depending on how many are visible; although, six is the most common.

The rectus abdominis is a long flat muscle, which extends along the whole length of the front of the abdomen, and is separated from its fellow of the opposite side by the linea alba. Tendinous intersections (incriptiones tendinae) further subdivide each rectus abdominis muscle into a series of smaller false muscle bellies. Tensing of the rectus abdominis causes the muscle to expand between each tendinous intersection, resulting in the characteristic six or eight pack observed in individuals with low body fat.

The upper portion, attached principally to the cartilage of the fifth rib, usually has some fibers of insertion into the anterior extremity of the rib itself.

VIDEO, CUT & EDIT: Emrah Bayka

MUSIC by Epidemic Sound

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95 comments

    1. i’m surprise cause although i’ve exercising about three times a day i still cannot pass the first three minutes 😀 maybe next time i guess

    2. minhchauisme lol im 12 and i do this everyday but only one time for 3 days now and i can do it without problems 😅😂

    3. ​@Verča Šálková =))))) lmao same age i’m 12! btw yah it’s hard for me tho TvT i’m trying, hehe. it’s nice to see your comment.

    4. nope im male who workouts and who can do straight proper 40 pushups heheh ✌️

    1. hi everyone ,if anyone else wants to uncover toned bodies try Mighty Shortcut Folio ( search on google ) ? Ive heard some extraordinary things about it and my work buddy got cool results with it.

    2. Diamond Family diet, abs are made in the kitchen. Don’t eat food that makes you bloat. Also, do cardio to lose fat on stomach. This workout strengthens ur core

    3. @currently dead what if u do a lot of running and not eat? When will u get abs? Well actually eat like a couple pieces of fruit. And do a lot of gymnastics!!!

    1. People say when your neck hurts it is because you are lifting with it and not your core as much… to me that isn’t helpful information because the hardest part is when your core isn’t strong enough to do the exercises, or you just can’t figure out how to correctly use your abs. My advice is to just take some extra time with the exercises that make your neck hurt and keep trying until you feel you are using your abs. You might not be able to do as well but if you continue you will eventually build up the strength! Hope that helps!

    2. If your neck hurts, you’re definitely not even close to the shape you need to perform this workout. Seriously, I’m working out multiple times a week and am in pretty good shape. A clean execution of this routine is really really hard. I can’t do it.
      Also, if your arms are hurting you’re doing something wrong 😅 there’s literally one exercise where you need very little arm muscles 😅

  1. Lmao I was like, “oh they seem pretty easy!”
    Then I realized,, ThEre iS not. A sInglE bReaK in bEtWeen

    1. Emily Jessup at first it also happened to me, now after 5 times of doing it I can do nonstop

  2. Me doing the work out calmly
    My homework: I need to be done
    My stomache: I need chocolate
    My hands: I need to tap a screen
    My eyes: I need to look at kitten videos

    My mind: I’m never going to achieve this ._.

    QUICK UPDATE! : I have been working out more now and I’m starting to get into the habit!

    Who is with me 2020 Corona fitness dudes?!

    1. You so got this! All of those things can be had after..just not the mind part, tell it it’s happening and your body will be what you desire!

    1. @kyu yeonz im very flexi and i have no problema so it just happens mrs/mr smarty pants. Sorry if im rude im not trying to be. No hate!

    2. Maybe try not to lower your legs as much and to squeeze your abs and really focus on them. This helped me a bit, hopefully it’ll work for you too 😶

  3. anyone else feel literally no burn at the start for a bit then randomly ur abs are like AHHHHHHHH

  4. Anyone else still doing this workout in 2020? No?, just me? Ok;)) (trying to get slim for spring!)

    1. AyE I’m doing it or gonna try. I did another workout but I’m trying to change it up so I get a fLat (of flatter) stomach 😀

    2. I’ve been doing this for a couple years off and on- it’s the only workout that I find hardcore enough that I want to cry after 😂 and some days that’s just what’s needed

  5. Wer ist deutsch und hat sich in den Coronaferien Sport vorgenommen haha (: danke für so viele likes haha

    1. Iona Sings YES! Everyday sis! And sometimes twice🤭but honestly it’s paid off cuz I’m def seeing for definition to my abs!😝💞

    1. How can u say that?? It’s literally HARD lol u need to straight up your legs 🤦‍♀️

    2. Michaella Lalaine Santos my point is that just bc it’s easy for u it doesn’t mean that ur doing it incorrectly lol

    3. Alexia Richardson
      Nah, after 1 year of exercise i can hold 1 minute and 30 seconds of plank so 30 seconds alone is not hard.

    4. planks used to be so easy for me and now they aren’t, maybe its cus I’m wearing just socks lmaooo

    1. I used to be able to do 10 seconds of each and after about 2 weeks of doing this workout every other day I can now do the first two no break and 10 seconds of the last one, you’ll for sure get there! 🙂

  6. I can’t be the only one looking at my stomach after i did the workout once to look if i already have a sixpack

  7. Every comment in workout videos right now:
    “Quarantine brought me here”
    “Who else is trying to glow up during quarantine?”

  8. I’m gonna try this for 30 days because of quarantine. I’ll let you know if I see any results! Please like for motivation!!
    Week 1-

    Day 1: Was really hard, died on the planks. ✅

    Day 2: Barely did it. Had a mental breakdown during it bc I’m so weak. ✅

    Day 3: Was naughty and skipped 🙁 I’ll do it twice tomorrow. ❌

    Day 4: I did it, twice. Getting easier! ✅
    Day 5: Easy enough

    1. Anna Wacaser congrats ! but if you have a rest day, you don’t have to do it twice the other day, don’t worry…having a few rest days is allowed ! 🙂

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