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Yes, 6 packs look sexy on selfies.Sculpting a decent 4-pack requires tenacity, but it’s carving out your lower abs to complete The Magnificent 6 that really takes some dedication. You’ve learned about the kind of diet you need to stick to, now combine it with this precisely calibrated workout routine to get great definition in just 4 weeks…

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4. Push-ups

Why? “These continue the static work on your midsection while working the pecs, deltoids and triceps, too.

How? Do as many standard push-ups as you can. If you’re seriously flagging, drop your knees to squeeze out some box push-ups for a set of 15.

6 pack - push upsSets 3-4

Reps 15

Rest 30 seconds

Crank it up for weeks three and four More full push-ups. Less box push-ups.

5. Swiss ball hamstring curls

Why? “These fire the posterior chain and make the hamstrings and glutes work hard.”

How? Lie on your back with a Swiss ball positioned underneath the heels of your straight legs. Keep your hips up off the floor, stabilise with your glutes and curl your heels to your bum. Return and repeat.

6 pack - swiss ball curlSets 3-4

Reps 10-15

Rest 30 seconds

Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and return the ball to its starting position using only one leg.

6. Split lunge/Overhead press

Why? “Again, your midsection is fired through stabilising the weight above your head and the use of multiple joints means a high metabolic output.

How? Hold a dumbbell on each shoulder and set up a lunge position. Move your back knee to the floor in a forward lunge and as you reach the end of the movement press both dumbbells above your head.

6 pack - curlSets 3-4

Reps 10-15 seconds

Rest 30 seconds

Crank it up for weeks three and four Press the dumb-bells above your head before you begin the exercise. Then perform the lunge, keeping the weights above your head for the whole movement.

7. Uphill treadmill walking

Once you’ve completed three circuits of the previous six exercises, get on the treadmill until your total session time hits 45 minutes. Or you can simply run up & down the stairs…

Why? “To burn additional fuel once your glycogen levels are depleted. Stopping at the 45-minute mark ensures you preserve the use of muscle tissue as fuel.

Uphill running

How? Set an incline for as hard a setting as you can manage and start walking. Do not run. “This workout has a lot of muscular stress around the lower limbs and the impact of running when these are fatigued is not good.”

Crank it up for weeks three and four Walk faster on an even steeper incline. Do it even if you only have a few minutes left in your designated 45.

Source: Men’s Health UK