The Only Ab Exercise you Really Need for a 6 Pack!

what's up guys it's Michael over here

from get us an extremity and in this

video I'm going to show you one exercise

that will get you a six-pack and not a

four bag so let's go

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you

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alright guys so welcome to the video

this was actually a video request from

some of you guys as someone asked us how

to get a six pack and not a four pack

because most people are struggling to

get a full six pack and only are able to

get the upper abs the four pack and

there's actually one single exercise

that will fix this problem and that is

the circular leg race on a bar or on the

floor so let me show you the exercise

first so you're gonna grab the bar and

really important make sure that you're

in a dead hang position don't activate

your scapula just that hang purely focus

on your abs alright and now you

basically gotta make circles like this

and then back

all right so why is this exercise so

good for that for a six-pack it's

because you're targeting this whole loaf

area of your six-pack so now you're

targeting your lower abs and that is

exactly what you want if you want to get

these lower abs popping and I think I

can like tell you a bunch of different F

exercise for your lower abs like hollow

body holds and a lot of different

exercises but this actually this

exercise will have the most impact

because you're like moving and every

single angle of your lower F like here

here here here here everywhere so one

more time and also very important is

that you keep your feet in front of you

so that you have to see your socks all

right so move a little bit to the side

and now I'm working the obliques the

lower obliques right here to get lower

abs on this side and from here go up

middle and

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and there's one next progression which

is called the windshield wiper I will

perform that exercise first so that is

this one so you go all the way up and

down but I actually don't recommend you

to do this exercise why because you're

probably like compensating which are

your shoulders and your back to get

yourself up and you're not really able

to completely focus on your lower abs

you really want to focus and contract

this area and you want to have a lot of

time and attention so it's better to do

like eight to twelve or maybe even

fifteen repetitions to really get that

time and attention in these lower abs

instead of making the exercise way too

hard and you won't see a lot of

difference all right so that's all about

this exercise and there's one more thing

which is very important to see a 6-pack

and to see the lower abs and that is

your diet why because you should have a

low body fat percentage because if you

have even a little bit extra fat right

here then you won't see the ABS so it's

very important to stay lean and that's

all about your diet you should try to

eat a little bit less so you will be

losing a little bit more weight but

still not too much otherwise you're

gonna get skinny and loose muscles it's

also something that you don't want to

try to be in a caloric deficit of like

two to three hundred calories to like

lose fat in this area and one other

thing guys there's no such thing as

losing fat in a specific area for

example right here in your lower abs you

will lose the fat first where you carry

the most of your fat so that's for each

person different some people carry a lot

of fat in their legs some in their hips

I'm in the belly it's all different for

each person

but the spot where you don't have much

fat it's also the spot where it's it's

most hard to reduce the fat so you need

to be in a quite lean stage to see the

lower abs

why it's very important even more

important than the exercise that I

showed you before but combining these

two together this exercise like two or

three times per week after each workout

and also watching your diet is key to

see your lower abs and to get a full

six-pack instead of a four pack so I

hope that I helped you out guys and that

you find this informational please let

me know what kind of videos you want to

see in a next video and I'm happy to

cover that as well so please guys if you

like this video please put your thumbs

up and also don't forget to subscribe

for more videos in the future and I'll

catch you in the next video peace out

guys

alright guys so I hope if you like that

video and right now I'm standing here in

our new upcoming gym and studio it's a

mess in the background right now because

we're in the middle of the construction

and we are planning to finish the gym

and open up the gym on the 1st of

October but for now I'm going to

announce the winner of the giveaway that

we did in our last video the pull-up and

the dipping station and we did this

giveaway event on YouTube and on

Instagram so we're going to pick one

finalist on YouTube and also one

finalist on Instagram and then we're

going to pick the official winner of the

giveaway so let's get into all the

comments and I'm just basically gonna

scroll on all the YouTube comments right

here and then I'm going to count down

and the finalists will be at the spot

where I will have my finger so let's do

this in five four three two one stop

all right so that is dark paradise

all right so dark paradise is the first

finalist of the giveaway and now we're

going to get the second finalist on

Instagram so let's get into the

Instagram event post

all right so I've just loaded all the

comments and now I'm going to scroll

again and pick a winner so let's do this

in five four three two one and stop

alright so that is vibha earth Airness

Vibha Airness alright so we have two

winners right here and now I'm gonna

spin the wheel and the person that gets

on this side right here will win the

giveaway so let's go in three two one

let's go alright alright guys so we got

a winner

Biba Airness and congrats bro and we

will contact you through instagram to

sent you the giveaway so guys that was

all about the giveaway and we are

planning to do more giveaways because we

really like doing a gift waist and to

give you guys something back and we are

wondering what kind of gift ways you

want to see on our channel and we

probably going to do a giveaway on the

in the next video as well so stay tuned

for that and let me know what kind of

gift ways you want to see in future

videos we might want to do even every

video

one gif away that would be really sick

it will took us some work to get there

but we might going to do that so let me

know in the comments and then I'll catch

you guys in the next video peace out

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