how to get six pack abs

Traditional Crunch

Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. 12 – 15 repetitions, 1 set

Bent-Leg Knee Raise

Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set

Oblique V-Up

Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. 10 reps each side, 1 set

Bridge

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps, 1 set

Standing Crunch

Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head. Crunch down. 12 – 15 reps, 1 set

Pulse Up

Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. 12 reps, 1 set

Saxon Side Bend

Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. 6 – 10 reps on each side, no rest between sets

Side Bridge

Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Relax. If you can do 30 seconds, do one repetition. If not, try for any combination of reps that gets you up to 30 seconds. Repeat on your other side. 1–2 repetitions on each side.

Back Extension

Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor. Raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. 12 – 15 reps, 1 set.

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six packs

Getting six pack abs is a goal that a number of people have, yet are still quite confused over the best methods to achieve it. They aren’t sure if they should be doing their workouts on a daily basis or if doing one every other day is good enough.

Six Pack Abs Secret #1: The first myth that surrounds getting six pack abs is that the abs are an ‘endurance muscle’. Some people think that since the abs are working in all the exercises you do, they can withstand fatigue better and therefore must be worked every day to have success. This is not the case. The truth of the matter is that while the abs are worked during all your usual exercises, they are not worked to the same extent as when you’re doing actual ab exercises. For this reason, you’re far better off taking a day off after heavy ab work to provide that time to repair themselves. If you don’t, you may find yourself facing a lack of progress.

Six Pack Abs Secret #2: Those dietary supplements that you are informed to eat, are not accomplishing you any favors. If whatever thing – they are in fact slowing down your achievement. They are not what they are fractured up to be.

Six Pack Abs Secret # 3: Next, also think about the recovery rates of the abs. In order to recover properly they are going to have to rebuild the tiny muscle fibers, building them back stronger than they were previously. For you this means again, a day off is a requirement. If you attempt to work the abs day in and day out, you’re not giving them the time they need to actually get stronger, hence you will not see progress.

Six Pack Abs Secret #4: Both recurring crunches, and in addition cardio exercises are the slightest effectual methods of decreasing your waistline. Foolish huh!

Six Pack Abs Secret #5: You must train your abs with heavy weight. Most people think that they need to use super high reps to “tone” their abs but that’s just a myth. To get visual separation and turn a flat stomach to a set of six pack abs you must use heavy weight and lose reps.

Six Pack Abs Secret #6: There are ‘well being foodstuffs’ that are promoted out there and they declare to enclose advantages to your body. On the other hand they in fact keep hold of much of the obese that lies just about your belly, and prevents you to get toned.

Six Pack Abs Secret #7: You must control your carbohydrates. The typical low carb diet recommendations are all wrong. Carbohydrates aren’t the enemy, it’s too many carbs that’s the issue. People consume too much healthy fat to the point that their body has a hard time losing stomach fat. If you want six pack abs you have to alternate between periods of high and low carbohydrate intake.

Six Pack Abs Secret #8: Perform High Intensity Cardio. Stop wasting your time and sabotaging your six pack abs efforts by doing steady state cardio. Not only does interval training burn bodyfat up to 8 times more then traditional jogging or walking but it also helps to build muscle in your hamstrings and calves.

Six Pack Abs Secret #9: Ab Gadgets, Rollers, Rockers, straps and so on are a waste of money as well as time. How brainless is it to recommend that only by performing five minutes on a device every day, when watching TV and not consuming well, you will firm up? That’s not correct.

Six Pack Abs Secret #10: The Benefits Of Frequent Workouts, Finally, the last thing to ask yourself is whether there really are any benefits anyway to performing such frequent ab workouts. For getting six pack abs, you’re far better off focusing on decreasing your body fat since this is what will determine whether the abs are visible or not, so that’s the direction you should go. Body fat from the abs will not be lost by performing crunch after crunch after crunch, so this really is not the best way to achieve this goal. Rather, spend your time working on interval cardio sessions as well as effective weight workouts.

So keep these points in mind about how often you should perform ab training for getting six pack abs.

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