A flat and muscular belly is the dream of many people. Unfortunately, not too many exercises and training plans are able to provide quick and long-lasting results. According to many, the best way to achieve a perfectly flat stomach in a short time is the aerobic Weider 6, which allows you to reduce fat in the abdominal area. What is it about? What exercises does it consist of? How long does it take to bring visible results?
What is the Weider six?
Weider's Aerobic 6 A6W is an intense abdominal workout developed by Canadian athlete Joe Weider. Workout plan allows you to quickly strengthen and sculpt abdominal muscles and burn fat. The entire set lasts 6 weeks and includes 6 different types of exercises that focus on the abdominal muscles. During their performance, all muscle parts located in the waist and abdomen are engaged.
The most important benefit of A6W is that the exercises included in the workout do not require specialized equipment and can easily be performed at home. Willingness, regularity and a little free time are enough.
A6w - for whom?
Weider's 6 is a workout plan that has enjoyed consistent popularity virtually worldwide for years. A6W exercises are designed for both beginners who do not have much experience in training, as well as for active people who want to further strengthen their abdominal muscles.
In the case of beginners, it is of great importance that the intensity and difficulty of the exercises increase over time. The difficulty level is lower at the beginning and gradually increases.
How long does it take to see the first effects of 6 Weider?
The first visible changes in the body in people doing daily Weider 6 workouts are usually visible after just a few days. This is mainly due to the high muscle tension that persists for a long time. Abdominal muscles become noticeably harder.
Interestingly, the effects will appear first in people with less body fat. In people who are obese and struggle with a lot of abdominal excess weight, A6W can produce much slower results. In this case, training plans focused on general strengthening of the whole body are rather recommended.
Unfortunately, performing such intensive workouts every day without extended recovery time can result in pain in the abdominal area, which is very often so severe that we give up further exercise.
Weider's 6 exercises
Correct and accurate execution of the 6 Weider program is essential to achieve a flat belly. During the exercises themselves, it is very important to use proper technique and keep the indicated time of exercises. Chest, shoulders, straight abdominal muscle, legs and elbows should always be in the right position.
Perform each exercise in the training plan for a certain amount of time without a break to relax the muscles. It is very important to hold the abdomen for 2-3 seconds at the most intense moment of the exercise, when the abdomen is most tense.
Before you start training, it's a good idea to make sure you're comfortable enough to facilitate proper exercise technique. The workout should be performed on a hard surface. A thick mat can be helpful to reduce the back and spine pain that can occur in such a position. It is worth remembering that during the exercises the lumbar region should be glued to the floor.
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First exercise
Lie on a flat surface with arms along the torso. At the same time, lift the leg so that it is bent at the knee, forming a right angle. The hips should also be bent. At the same moment, lift your shoulders and hold in this position for 3 seconds. We can gently embrace the knee. During the first exercise, alternately lift the left and right leg.
Second exercise
We lift two legs at once, as in the first exercise. At the same time, we also lift the chest. Hold maximum abdominal muscle tense for 3 seconds.
Third exercise
The course of this exercise is very similar to the first exercise. Lift the shoulders and both legs alternately - once with one leg and once with the other. The only difference is that we intertwine our hands behind our head. We hold for 3 seconds.
Fourth exercise
This time the exercise is very similar to the second exercise, but the hands should be intertwined behind the neck.
Fifth exercise
Lying on the floor, lift the shoulders and intertwine the hands behind the neck. Strongly tighten the abdominal muscles and alternately raise the legs bent at the knee, then quickly straighten them in the air.
Sixth exercise
The last exercise is slightly different. Keeping your arms along your torso, lift your chest and two straight legs at the same time. The heels should be about 40 cm above the ground. Hold for 3 seconds.
Principles of abdominal muscle training A6W - exercise schedule
Weider's six includes a set of abdominal muscle exercises for 42 days. Individual exercises are performed a specific number of times in one or more series. The number of repetitions to be performed increases throughout the duration of the plan. The secret of success lies in the right tension of the abdominal muscles for 2-3 seconds during each repetition of the exercise.
At first, start with one series of exercises with six repetitions of each exercise. Gradually increase the intensity of training. For the last four days, do 3 series of exercises with 24 repetitions of each exercise.
Breaks between series in the 6 Weider
Between each series of exercises we have time for a short rest, which should not be more than 30-60 seconds. During this time we can relax, catch our breath or do some quick stretching. On the first day of the plan, when there is only one short series of exercises to perform, the training does not include a rest break.
How long can the exercises last?
The duration of the exercises increases with the number of series and repetitions we have to perform. At the beginning, the training should take no more than a few minutes, gradually extending to several dozen. It is worth remembering that a single session of A6W should not exceed 40 minutes.
How to prepare for the Weider six?
6 Weider is a comprehensive abdominal muscle training, which with a bit of regularity can provide visible results. It is worth remembering that exercise alone is not enough. In addition to the Weider 6, it is also worth betting on a healthy diet. Thanks to it, the first effects can be seen earlier and last longer.
Weider's Aerobic 6 is a workout plan that includes 42 days of exercise in a row. During this time, we cannot miss any training. As time goes by, the intensity of the training increases, and we need more and more time to do it. In the last training week, an A6W session lasts as long as 40 minutes, giving us a total of several hours of intense abdominal training each week. It is worth taking this into account even before deciding to start exercising.
Is the Weider 6 a weight loss program?
Satisfactory results from the 6 Weider workout can be seen after just a few weeks of exercise. However, this is not about significant weight loss, but about strengthening abdominal muscles.
Weider's six primarily provides better muscle endurance - it strengthens muscles, makes them more visible and harder. Although we very often associate abdominal exercises with weight loss, A6W is not the best way to lose weight. Of course, fat burning occurs during exercise and we can lose weight, but the changes are limited to the abdominal area.
Is the Weider 6 safe?
Although the aerobic Weider six is capable of producing quick results, and we can do the workouts at home, this type of training plan is not good for everyone. The Weider 6 should be abandoned primarily by people with cervical and lumbar spine problems, as well as pregnant women.
Weider's 6 is a very intense workout, so you should not start it right after a meal. During A6W, the muscles can put pressure on the filled stomach, which in turn can cause nausea and digestive problems.
When performing exercises, it is possible to make a number of different mistakes, such as inaccurately performing exercises or raised the lumbar region, which can cause back pain and other serious injuries. The entire program is based on precise execution of exercises, so people who are not able to perform them correctly should choose an easier training plan.
