is it possible to get a toned six pack abs or a beach body within a 3 months time?
tell me some effective workouts to achieve it and eating habits…p.s do i have to drink muscle milk or protein shakes?
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Yes! The key is to focus on losing the fat rather than necessarily building the muscle in your abs (although still important). Most crunches, etc only build muscle but a total body routine is what you need to lower your overall body fat – which in turns lowers your midsection fat…
Good luck
A “quick” way to get abs is in the combination of diet and exercises.
It depends on body fat with males it starts showing under 10%.
These exercises much more effective then push ups or sit ups:
Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.
Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.
Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower
Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.
How to Work Your Abs
* You can effectively work your abs with 3 non-consecutive workouts a week
* Do 1-3 sets of 12-16 reps of each exercise. If that’s too easy, make sure you’re doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.
Hope it helps!
Yes it is provided you are disciplined… I’ve just had summer now so as winter is approaching I will be bulking up and putting on some fat in the process. You on the other hand need to lean down to show off your abs that are already there as well as building them to make them look even better.
I would recommend running on alternate days to your ab workout. This should be able build decent quality abs as well as reduce what ever unessessary body fat you might have.
Good luck and stay focused!