Ab workouts to get a six-pack?
I’ve got shape to my stomach, but I was wondering if anybody knows any great workouts or routines to get a killer well-defined six-pack. One person preferably, but two person works too. I work out 1 hour a day, 5-6 days a week, and my gym is pretty well equipped. Any suggestions?
a physical trainer told me that to get that great 6 pack look, you not only have to exercise like crazy (no surprise) but you have to have a body fat percentage of only about 4 percent. most people can’t get anywhere near that low.
Sit ups: Please note that sit-ups can be a strenuous activity on the lower back. Understanding how to get a six pack and not damage yourself in the process is critical. Do not strain yourself; build up this type of exercise slowly. Twisting during this exercise (left elbow to right knee) is NOT effective and put the lower back under tremendous stress. If you feel even the slightest twinge, then stop.
In order to strengthen your abs, care and technique are necessary. Effective sit-ups need to pull the torso towards the knees from a lying position only using the abdominal group of muscles. If you have your legs straight on the floor then more powerful muscles in the legs will do most of the work.
To counteract this you should bend your knees while sitting up and so make the abdominal muscles feel the burn. If you gather a momentum you will not be working the muscles effectively. Only by slowly raising and lowering will you achieve the best results.
Leg lifts: The challenge with this exercise is to keep your legs straight and not to let your feet touch the floor.
Lie of the floor with your hands by your sides. Keeping your legs straight lift them to 90 Degree and back down but to do allow then to touch the ground, repeat back to the 90 degrees position.
Jacknife Sit-ups: Discover how to get a six pack the hard way with this intense workout.
Start as you would in the position to do sit-ups with your hands at your sides.
Without bending your knees, simultaneously lift you legs in the air and your head and shoulder so that your whole body makes a V-shape. If you can manage it the try to touch your toes.
Then relax and go back to the starting position.
V-ups: This exercise requires good balance and strong core muscles. It can be performed on a bench but can also be carried out on a mat on the floor(but don’t let those legs touch the floor).
Bending your knees, simultaneously lift your legs and your torso so they form a V as you can see from the photo. Then go back to the relax position, during this exercise you arms should remain horizontal.
The Static hold: Get into the push-up position but with your forearms touching the ground. Make sure your body is a straight line from your shoulders down to your toes and hold that position for a minimum of 1 minute.
This exercise strengthen your core abdominal muscles. Repeat this exercise more and more as you strengthen the core muscles.
Understanding how to get a six pack through strengthening your core muscles is key to achieving great abs!
sit-ups, crunches, and v-ups are pretty much all you need to get a six-pack. you could look those up on google, but another method I like to use is this (i dont know what its called):
get in a push-up position, but instead of using your hands to hold yourself up, use your forearms. Keep a straight back, and hold as long as you can. (keep in mind your sets and your reps if needed) this will work our your ab area
(edit): oh dang, the person above me beat me to it lol
you must workout all your body muscles..situps and crunches dont really work well unless you combine with cardio and some form of weight or resistance training…the trick is that all the other muscles will feed on the tummy fat and literally pull them off to reveal your 6 pack…
reduce your body fat by improving your nutrition. followed by getting into interval training and multi movement strength training
http://www.squidoo.com/howtoget-rockhardabs
don’t kill your abs bro do them about 15 minutes after a workout go for time not for reps like
sit-ups 1 min
russian twist 1 min
leg raises 1 min
v-ups 1min
planks 1min
take a 1min to 30 sec rest and start the next set
the most important thing to a great 6 pack is the diet man you have to eat healthy bro lots of protein genetics help to.
well i hope this helps you
If you want to get a six pack, why are you wasting so much time doing ab workouts or searching for better ones? Yes they are important, but to get a six pack the healthiest, quickest and easiest way possible, you should be focusing on strengthening your abdominal muscles WHILST losing body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. You can have the most toned and defined abs but they won’t show through if there’s a layer of fat over them.
I highly recommend you take a look at http://sixpacksecretsrevealed.blogspot.com. It contains some very useful information.
Best of luck in your quest!