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Six-Pack Abs with ProTeam’s Kris Chrisp

Author: Kris Chrisp 

Abs will always be the holy grail of fitness. Whether you're going for strength, size, lean mass, or just a great Instagram photo, who doesn't want a visible six-pack? (*3)

If you've been working at it with no results yet, you're probably doing your workouts wrong, or have a poor diet that could use some more BiPro BOLD™ Protein Isolate or BiPro ELITE™ 100% Whey Protein Isolate. Shameless plug; sorry, but it's true. 

We all have the potential to have a great six-pack. The biggest misconception most people have when training abs is that more is better. But the time you spend working on your abs has very little impact on how long it takes you to get a six-pack. Just like every other muscle group, quality reps of the key moves are far more significant to your success than the quantity. 

I have put together 6 of my favorite ab workouts that'll hopefully help you achieve the abs you desire. 

  • Pike Angle Tap 
    • Get in a push-up position and raise your hips straight into the air. From his position take one arm and tap the opposite knee, go back to start position and raise your hips up again, take the opposite arm/hand and take the corresponding knee. Repeat.
  • Leg raises 
    • Lie on your back with your hands legs and arms all straight together. Keep your arms on the ground while simultaneously lifting your legs (still straight together) up into the air until your butt comes off the ground. Slowly bring them down and repeat. (Try with or without a stability ball held between your feet)
  • Cross Body Mountain Climbers 
    • From a push-up position, bring your knee cross body towards the opposite elbow. Return to starting position and do opposite side.
  • Hanging Leg raises 
    • Hang from a chin up bar. Raise your knees until they reach a 90-degree angle with your body’s torso, hold this for a few seconds. Slowly bring your legs back down to the starting position and then repeat. 
  • Dead Bug 
    • Start on your back with your arms and legs up in the air perpendicular to your body. Slowly extend your opposing arm and leg outward without having them hit the ground, hold for a few seconds. Bring them back to starting position and repeat on the same side for the recommended repetitions. Follow by repeating on the opposite side.
  • Stability ball planks 
    • Begin by kneeling in front of a stability ball with your forearms on the ball. Slowly tighten your core until your body is in a straight line. Hold this position, engaging your muscles, breath throughout. Come down the same way you came up.


Beginner: 30 seconds each exercise, 1-2 sets 

Intermediate: 45 seconds each exercise, 3 -4 sets

Expert: 60 seconds each exercise, 4+ sets. 

Note: Please make sure to respect your body’s boundaries and consult medical professionals when applicable.

Will these workouts deliver a six-pack on their own?
No, of course not.  Obtaining and maintaining such an esteemed physique is accomplished by combining: a solid ab workout that targets all the right muscle groups, complimenting your muscle building with challenging fat burning cardio sessions, ensuring your fueling your body with the right nutritional balance and taking in the right nutrients at the right time.

Show off your hard work with a cardio combo!
If you’re seeking a visible six-pack, one thing is for certain, you’re going to need to burn fat. Reducing the amount of tummy fat is the only way those beautiful new muscles can shine through. Your best bet is going to be building in cardio into your fitness regimen. A number of studies point to cardio’s ability to not only reduce body fat, but to shed it where it counts, on your belly! The minimum recommended for real results is 3-4 times but for maximum results, shoot for 20-40 minutes a day. (*2)

Your daily nutrition will make a difference.
With a focus on building muscle and maintaining lean muscle mass, your nutrition will absolutely play a role in your six-pack results. The rules are pretty simple: drink more water, eat less refined carbs and processed foods, take in more fiber and up your protein intake. Upping your protein intake can aid in creating successful results. Protein can come from a variety of sources such as meat, seafood, dairy products such as whey protein, nuts, or legumes. Of importance is finding the right amount of protein for your body and lifestyle (you can try BiPro’s Protein Calculator) and finding clean, quality sources of protein to build into your diet. Quality will make a difference, a clean protein like BiPro®deliver’s all the essential amino acids needed for muscle synthesis. (*2) Additionally, whey protein isolate helps to combat hunger cravings by giving a feeling of satiety, or in other words, it helps you feel full longer. This will help you reduce your impulse snacking and empty calorie intake – which is undoubtedly one of the biggest self-sabotages out there.

Time your protein consumption right
During your workouts, your muscles are essentially breaking down. When you enter the end of your workout, or recovery time, your muscles will start to synthesize and will begin repairing.  To ensure you’re providing your body with the right amount of protein at the right times, try to take in about 5-10 grams of protein pre workout and 15-20 gram as a post workout recovery in addition to the natural inclusions throughout the day. (*1)

Now go make moves!


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