15 At-home Workouts to Get Six-Pack Abs

Why, yes, there are plenty of at-home abs workouts to get the six-pack of your dreams. Home is a great place to carve up your core—after all, a six-pack is mostly made in the kitchen.   { let bidders = [‘a9’, ‘ix’, ‘iris’]; // create a requestManager to keep track of bidder state to determine…

Published Categorized as Six Pack Abs Exercises

Why, yes, there are plenty of at-home abs workouts to get the six-pack of your dreams. Home is a great place to carve up your core—after all, a six-pack is mostly made in the kitchen.

{ let bidders = [‘a9’, ‘ix’, ‘iris’]; // create a requestManager to keep track of bidder state to determine when to send ad server // request and what amazonSlots to request from the ad server var requestManager = { adserverRequestSent: false, }; //loop through bidder array and add the bidders to the request manager: bidders.forEach( function( bidder ) { requestManager[bidder] = false; } ); // return true if all bidders have returned function allBiddersBack() { var allBiddersBack = bidders // get the booleans from the object .map( function( bidder ) { return requestManager[bidder]; } ) // get rid of false values – indicates that the bidder has responded .filter( Boolean ) // if length is equal to bidders, all bidders are back .length === bidders.length; return allBiddersBack; } // handler for header bidder responses function headerBidderBack( bidder ) { // return early if request to adserver is already sent if ( requestManager.adserverRequestSent === true ) { return; } // flip bidder back flag if ( bidder === ‘a9’ ) { requestManager.a9 = true; console.log(‘second promise a9 ready’); } else if ( bidder === ‘ix’ ) { requestManager.ix = true; console.log(‘second promise ix ready’); } else if ( bidder === ‘iris’ ) { requestManager.iris = true; console.log(‘second promise iris ready’); } // if all bidders are back, send the request to the ad server if ( allBiddersBack() ) { resolve( url ); } } if ( typeof apstag == ‘object’ && apstag ) { apstag.fetchBids({ slots: [{ slotID: window.prerollTag[vHash], mediaType: ‘video’ }] }, function( bids ) { console.log( “AMI jwp amazon bid callback”, new Date().getTime(), bids ); window.jwpBids[vHash].amazon = true; if ( bids.length > 0 ) { //If we have received any bids back try { console.log(“AMI jwp amazon bid request ad”, bids[0].encodedQsParams); url = url + ‘&scp=’ + bids[0].encodedQsParams; } catch ( e ) { console.log(e); } } else { console.log(“AMI jwp amazon no bids”); } headerBidderBack(‘a9’); }); } else { headerBidderBack(‘a9’); } headertag.cmd.push( function() { headertag.retrieveVideoDemand( [{‘htSlotName’: ‘preroll’}], function( demand ) { console.log( “AMI jwp IX callback”, demand ); if ( ‘undefined’ !== typeof demand.preroll && demand.preroll.length ){ window.jwpBids[vHash].ixBids = demand.preroll[0].targeting.price; console.log( ‘AMI jwp IX Bids’, new Date().getTime(), demand.preroll[0].targeting ); var vastURL = new URL( url ); var vastParams = new URLSearchParams( vastURL.search ); if ( vastParams.has( ‘cust_params’ ) ) { var custParams = new URLSearchParams( vastParams.get( ‘cust_params’ ) ); } else { var custParams = new URLSearchParams(); } var keys = Object.keys( demand.preroll[0].targeting.price ); for ( var key of keys ) { custParams.set( key, demand.preroll[0].targeting.price[key][0]); } vastParams.set( ‘cust_params’, custParams.toString() ); vastURL.search = vastParams.toString(); url = vastURL.toString(); } headerBidderBack(‘ix’); } ); } ); // Get main item context data window.irisContext.getContext(jwplayer(el).getPlaylistItem().mediaid).then(function(data) { // Encode the context data console.log( ‘AMI jwp IrisTV Bids’, new Date().getTime(), data.context ); // Replace the server url with the context data (this is for simple ad requests), // If you have the serverUrl dynamically configured, then you will need to append the context data // under cust_params, so this is just for testing purpose if ( data.context && Object.keys( data.context ).length ) { var vastURL = new URL( url ); var vastParams = new URLSearchParams( vastURL.search ); if ( vastParams.has( ‘cust_params’ ) ) { var custParams = new URLSearchParams( vastParams.get( ‘cust_params’ ) ); } else { var custParams = new URLSearchParams(); } custParams.set( ‘iris_context’, data.context.join(‘,’)); vastParams.set( ‘cust_params’, decodeURIComponent( custParams.toString() ) ); vastURL.search = vastParams.toString(); url = vastURL.toString(); } headerBidderBack(‘iris’); }); setTimeout(function(){ resolve( url ); }, 10000); }); } var player_jwplayer_eX6j7keL_eEkK759I_div = jwplayer(el).setup(videoParams).on(“ready”, function(){ var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var playerInstance = jwplayer(el); ns_.StreamingAnalytics.JWPlayer( playerInstance, { publisherId: “6036076”, labelmapping: “ns_st_pu=”AMI”, c3=”Mens Journal”, ns_st_ge=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ia=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ce=”” + decodeURIComponent( “1” ) + “”, ns_st_ddt=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_tdt=”” + decodeURIComponent( “%2Anull” ) + “””, }); }).on(‘adsManager’, (e) => { var vHash = ‘ami’ + decodeURIComponent( ‘eX6j7keL’ ); const { adsManager, videoElement } = e; const iasConfig = { anId: ‘928572’, campId: `${jwplayer().getWidth()}x${jwplayer().getHeight()}`, // This is dynamic based on player dimensions, but can be hard coded chanId: window.prerollTag[vHash], placementId: ‘Open Auction’, pubOrder: ‘Video’, pubId: ‘Direct’ }; if (googleImaVansAdapter) { googleImaVansAdapter.init(window.google, adsManager, videoElement, iasConfig); } }).once(“play”, function(){ var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var playerInstance = jwplayer(el); loadIrisPlugin(playerInstance, playerInstance.getConfig().plugins[“https://ovp.iris.tv/plugins/jwplayer/v2/iris-jwplayer8.adaptive.min.js”]) }).on(‘play’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); // skip if the video was paused and trying to resume if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) { return; } window.permutive.track(“VideoPlay”, { play_id: el, //this will stay constant for all of the events emitted during the same video play video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language:”English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video play”); }).on(‘complete’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); // skip if the video was paused and trying to resume if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) { return; } window.permutive.track(“VideoComplete”, { play_id: el, //this will stay constant for all of the events emitted during the same video play video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video event:”, e); window.lock_25 = false; window.lock_50 = false; window.lock_75 = false; window.lock_100 = false; }).on(‘time’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); var progress = (e.currentTime/e.duration).toFixed(2); if ( (0.25 === progress && false === window.lock_25) || (0.5 === progress && false === window.lock_50) || (0.75 === progress && false === window.lock_75) || (100 === progress && false === window.lock_100) ) { window.permutive.track(“VideoProgress”, { play_id: el, //this will stay constant for all of the events emitted during the same video play progress: Number(progress), video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); if ( 0.25 === progress ) { window.lock_25 = true; } if ( 0.5 === progress ) { window.lock_50 = true; } if ( 0.75 === progress ) { window.lock_75 = true; } if ( 1 === progress ) { window.lock_100 = true; } console.log(“Permutive video play progress ” + progress); } }).on(‘mute’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.permutive.track(“VideoEvent”, { play_id: el, //this will stay constant for all of the events emitted during the same video play event: (e.mute) ? “sound off” : “sound on”, video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() } }); console.log(“Permutive video event:”, e); }).on(‘fullscreen’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.permutive.track(“VideoEvent”, { play_id: el, //this will stay constant for all of the events emitted during the same video play event: (e.fullscreen) ? “fullscreen on” : “fullscreen off”, video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() } }); console.log(“Permutive video event:”, e); }).on(‘ready’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); console.log(jwInfo); window.lock_25 = false; window.lock_50 = false; window.lock_75 = false; window.lock_100 = false; window.permutive.track(“VideoLoad”, { play_id: el, //this will stay constant for all of the events emitted during the same video play video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video load event”); }).on(‘adPlay’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); window.adInfo = e; var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.adlock_25 = false; window.adlock_50 = false; window.adlock_75 = false; window.adlock_100 = false; window.permutive.track(“VideoAdPlay”, { play_id: el, //this will stay constant for all of the events emitted during the same video play ad: { duration: Math.round(window.adInfo.duration), creative_name: window.adInfo.adtitle, ad_id: window.adInfo.adId, title: window.adInfo.adtitle, video_type: “instream” //outstream }, video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video ad play”); }).on(‘adClick’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); window.permutive.track(“VideoAdClick”, { play_id: el, //this will stay constant for all of the events emitted during the same video play ad: { duration: Math.round(window.adInfo.duration), creative_name: window.adInfo.adtitle, ad_id: window.adInfo.adId, title: window.adInfo.adtitle, video_type: “instream” //outstream }, video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); console.log(“Permutive video ad click”); }).on(‘adTime’, (e) => { var el = decodeURIComponent( “jwplayer_eX6j7keL_eEkK759I_div” ); var vHash = “ami” + decodeURIComponent( “eX6j7keL” ); var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex()); var progress = (e.position/e.duration).toFixed(2); if ( (0.25 >= progress && false === window.adlock_25) || (0.5 >= progress && false === window.adlock_50) || (0.75 >= progress && false === window.adlock_75) || (0.95 >= progress && false === window.adlock_100) ) { window.permutive.track(“VideoAdProgress”, { play_id: el, //this will stay constant for all of the events emitted during the same video play progress: Number(progress), ad: { duration: Math.round(window.adInfo.duration), creative_name: window.adInfo.adtitle, ad_id: window.adInfo.adId, title: window.adInfo.adtitle, video_type: “instream” //outstream }, video: { duration: Math.round(jwInfo.duration), // in seconds name: jwInfo.title, video_id: decodeURIComponent( “eX6j7keL” ), description: jwInfo.description, published_at: new Date(jwInfo.pubdate).toISOString() }, enriched_data:{ tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name language: “English”, //language of the content type: “video”, keywords: jwInfo.tags.split(“,”), //keywords for the page } }); if ( 0.25 >= progress ) { window.adlock_25 = true; } if ( 0.5 >= progress ) { window.adlock_50 = true; } if ( 0.75 >= progress ) { window.adlock_75 = true; } if ( 0.95 >= progress ) { window.adlock_100 = true; } console.log(“Permutive video ad progress ” + progress); } }).setPlaylistItemCallback(function(item, index) { return waitForAmazon // Wait until Amazon is loaded. .then(() => performAsyncBidding( player_jwplayer_eX6j7keL_eEkK759I_div, item, index ), () => { console.log(“AMI JWP bidding FAILER”); }) // External bidding. .then(tag => { // Update the playlist item. console.log(“AMI jwp new headerbid”, tag); return Object.assign({}, item, { adschedule: [{ tag, offset: “pre” }] }); }).catch(function(e){ console.log(“AMI jwp bidding failed”, e); return item; }); // If bidding fails, use unmodified playlist item. });; clearInterval(checkJWReady); } }, 500); })(); ]]>

“There’s no such thing as spot-reducing fat, and a six-pack is indicative of overall health and whole-body fitness, not just the state of the core muscles,” says Kendra Coppey Fitzgerald, founder of Barefoot Tiger in-home personal training services in NYC and LA. “If there’s too much fat on top of the ab muscles, you’ll never see them, no matter how much core work you do.” That means eating healthily and doing cardio plus heavy weight training to lean down and build muscles to lose weight overall. (Bummer, we know.)

Then, when it comes to sculpting those abs of your dreams, it’s not as simple as doing endless crunches. “Developing a six-pack requires more than just working the ‘pretty’ muscles that you can see,” Fitzgerald says. “The deeper, transverse core muscles must be strengthened first to create a strong, solid base—without that, only doing crunches can actually make your belly stick out more. Nobody wants that.”

Better news: By doing the types of at-home workouts here that strengthen from all angles and focus on function (how your body moves in real life) rather than flexion (crunches), you’ll look good and have a stronger core and less risk of lower back injury. “Not only will you see better gains faster, it’s also the quickest way to take inches off your waistline,” says Fitzgerald.

Directions: Begin each of these at-home workouts—created by Fitzgerald and Alex Diana, a CITYROW trainer (you can find her virtually on the CITYROW Go app)—with a five-minute warmup, or go through the moves after you’ve done your usual cardio or strength training when you’re already warm. Each should also begin with 20 reps of what Fitzgerald calls “transverse pullbacks”—where you pull your navel toward your spine, as if bracing yourself against a sucker punch—as a way to activate the muscles for the work you’re about to ask of them. You’ll also need dumbbells for some of these moves.

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