How Do I Get Six Pack Abs With Free Weights?

“How do I get six pack abs?” I used to ask myself this question all the time. I’m pretty sure you have, too, at some point.

Stop staring at magazine ads and pictures of your favorite ripped actors. If you want washboard abs like theirs, better invest your money on training equipment, like free weights, cable wires, and a yoga ball – a small price to pay for high-intensity six pack abs training.

Before buying bulky exercise machines or state-of-the-art gym equipment, why don’t you try these three simple tools first? Stick to the basics and you can’t go wrong.

Weights For Free

Unlike exercise machines you see on television and online, free weights can zone in on your muscles without complicated instructions or unnecessary frills. They come in different sizes and grips, so you have an array of picks to choose from. Free weights definitely get the job done.

Wired and Ready to Go

Now, you might ask, “how do I get six pack abs with cable wires?” These babies provide a variety of exercises that you can do anywhere, anytime. Here are just a few examples that will get your blood pumping:

  • Bicep curl
  • Chest fly
  • Hammer curl
  • Chest press
  • Lat pulldown
  • Shoulder raise
  • Shoulder press

The moment I started using cable wires, my arm muscles felt tighter, my cuts got more defined, my pecks turned hard as rock, and my shoulders became broader. Clearly, my experience doesn’t just answer your question, “how do I get six pack abs?” It’s more of a holistic workout and that’s what’s great about it.

Ball’s in Your Court

“How do I get six pack abs with a yoga ball,” you ask? The Yoga ball reinforces your six pack abs training with free weights and cable wires. It strengthens your core, involves all other muscle groups simultaneously, promotes flexibility, and ensures balance.

One Yoga ball exercise I like to do is called the stability ball hip flexion. Your goal is to balance your entire body with your legs (shins) on the ball while in a push-up position. Slowly roll the ball toward the direction of your hands by folding your knees closer to your body.

Another effective yoga ball workout I do is the stability ball planks hold. Simply assume a push-up position with your forearms resting on the ball. Then, hold that position for about a minute. As with other exercises for six pack abs, you know you’re doing it right if you feel your abdominal muscles contract.

No PAIN, no GAIN, right?

Once you’ve gotten the hang of these techniques, you won’t find the need to bust your behind (or your wallet) for exercise machines anymore. Now, if someone asks YOU, “how do I get six pack abs,” you know very well what to tell them. Get free weights, cable wires, and yoga balls and workout within your budget. Get ripped and cut while you save – there’s no better feeling than that…

Which of these options have you tried? Share your experience by leaving a comment below.

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Exercises for Six Pack Abs – Work Those Muscles!

Unless you’re an experienced fitness coach with a six pack abs guide as a bible, you can never know for sure what type of workout your body needs. Effective exercises for six pack absinvolve two types — compound and isolation. These types of exercises have their own advantages and disadvantages, so it’s important to understand how they work.

Working on how to get six pack abs with the wrong routine can actually be frustrating. You need to ask yourself this: what specific isolation or compound exercise should I perform to shed unwanted fat in my midsection?

What is a Compound Exercise?

The goal of compound exercises is to stimulate your muscle groups using a wide range of motion. A lot of basketball (e.g. Kobe Bryant, Shaq, Kevin Garnett) and tennis (e.g. Rafael Nadal, Fernando Verdasco, Novak Djokovic) athletes regularly use this technique to maximize their post-game workouts and on-court activities.

Experts from various fields of fitness and health regard compound exercises as the ideal fat-burning habit. As you perform numerous compound exercises for six pack abs, not only do you get the most out of your workout, but you also enhance your coordination, balance, and flexibility. Compound exercises for your midsection are what you need when you’re aiming to lift heavier loads without sustaining muscle fatigue.

Here are a few common compound exercises for six pack abs you can start on:

  • Barbell squats
  • Pushups
  • Deadlifts
  • Kettlebell swings
  • Dumbbell overhead presses





What is an Isolation Exercise?

Unlike compound exercises, the isolation technique involves only one muscle group that concentrates on developing your muscle strength. Isolation exercises are ideal for those people who easily get injured when stimulating numerous muscle groups at one time.

How to get six pack abs that are rock hard? Isolating those core muscles HARD, that’s how. The isolation techniques listed below are considered highly effective exercises for six pack abs:

  • Dumbbell bicep curls
  • Hamstring curls
  • Leg extensions
  • Rope pull downs
  • Yoga ball rollout
  • Jack knives
  • Barbell curls
  • Cable crossovers


Compound vs Isolation: Which is Better?

Picking one set of exercise over the other is unnecessary. In fact, combining both techniques and integrating them with your six pack abs guide can actually give you faster, better results. Always remember that exercises for six pack abs depend on your need, age, health, physical performance, and lifestyle. To get the most out of your workout (and to avoid accidents), follow a Certified fitness professional, I recommend Mike Geary of

Work those muscles and stay safe!

Which of these exercises work best for you? Let me know by entering your comments below.

Six Pack Abs Guide – Important Principles to Remember

A good exercise routine has to be customized to target specific areas of your body. If you want rock solid abs, you will need an effective six pack abs guide that will show you exactly what you need to do. Exercises for six pack abs paired with hard work can get you the results you’ve always dreamed of.

Just think about tennis for a second. Do you think you can play well without learning how to serve or rally? As with any other sport, or even going to war, you need to be prepared.

How to get six pack abs fast then? I’ll be honest. There is no secret formula to getting six pack abs fast. However, if you equip yourself with the know-how and the right techniques for an effective six pack abs guide, then you’re definitely on the right track.

When creating a program of exercises for six pack abs, always remember these three key principles: EAT RIGHT, WORK HARD, and BE CONSISTENT.

Six Pack Abs Guide Principle #1: EAT RIGHT!

Begin with the most fundamental principle to healthy living — eating right. Carbohydrates, proteins, and fats are the three essential macronutrients that your body needs to function.

Studies on proper nutrition state that the medical recommendation for a well-balanced diet is 40/40/20. This means you need to make sure eighty percent of what you eat is loaded with carbohydrates and protein and only twenty percent is made up of fat.

Vitamins, minerals, and water are just as important. If you want a totally ripped physique like those athletes you root for, you need to load up on carbs, proteins, and fats from fruits, vegetables, lean meats, and nuts.  When you start eating healthy, everything else will follow suit…Check out to get you started.

Six Pack Abs Guide Principle #2: WORK HARD!

You’ve done your homework. You have countless materials and resources on how to get six pack abs fast. But knowing, as they say, is only half the battle.

Your midsection already has muscles that are waiting to be stimulated by exercise. Put what you’ve learned to use by WORKING at it continuously. Set aside a few minutes a day, three to four times a week for your workout.

What do I think are the best exercises for six pack abs, you ask?  Full-body workouts that include: squats, shoulder presses, pull-ups and abs-specific exercises, such as: leg raises, knee raises, hip thrusts, and bench.

Six Pack Abs Guide Principle #3: BE CONSISTENT!

Never stop learning and, more importantly, never stop MOVING. Consistency is just as vital as the first two principles in obtaining the six pack you’ve always wanted.

Eating right or working hard shouldn’t be an on-and-off button you can switch whichever way you want anytime you feel like it. If you want to KEEP those six pack abs, then you better maintain a healthy, active lifestyle.

Tired of making excuses all the time? I say NOW is the time for a cool change. Commit to your six pack abs guide and start your journey toward a sexier, new you.

Is there a 4th principle for an effective six pack abs you know of? Leave your insights below.