Build 6-Pack Abs Faster with Two Squat Exercise Variations

Yes, prisoner squats and primetime prisoner squats will help you build six pack abs faster. When you do these squats correctly, your ab muscles will be activated.



Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises.

The squat works major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat.

Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.

Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise.

Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercises.

Add bodyweight prisoner and primetime prisoner squats to your exercise routine more often. These squats are also good as warmup exercises. Prisoner squats also help to realign your shoulder blades.

How to do Prisoner Squats

1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.

2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion. Brace your torso as you do the exercise (as if taking a punch to the gut).

3. As you descend, push your glutes back as if sitting down, bending at the hips and knees. Keep your knees aligned with your toes (don't let the knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.

4. Don’t lean forward and maintain the natural arch in your back.

5. As you ascend to the starting position, contract your glutes. That's one repetition.

How to do Primetime Prisoner Squats

1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.

2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion. Brace as you do the exercise.

3. As you descend, push your glutes back as if sitting down and bend at the hips and knees. Keep your knees aligned with your toes (don't let your knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.

4. Don’t lean forward and maintain the natural arch in your back.

5. As you ascend, contract your glutes and EXPLODE back up to the starting position (like jumping without jumping). That is one repetition.

Primetime prisoner squats will also improve your leg power (how fast your muscles can produce force), vertical jump, speed and workout efficiency (do more work in less time).

Go ahead and start burning more body fat today!

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About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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