Top 5 ways to get a six pack
July 9th, 2010 | Author: Doctor
Top 5 ways to get a six pack Posted by Mark S.
It seems that everyone's trying to get that six pack – to see those ab muscles bulging from your stomach like those models in Men's Health. Here's what I've read about the best ways to build your abs and burn the fat that hides them…
1. Do crunches – you can do crunches everyday when you wake up, 20, 30 50, whatever seems reasonable to you.
2. Do situps – similar to crunches, but with a more full range of motion, situps help to work the upper abs and obliques, try not to rest at the top but go just to the point that the tension in your stomach starts to subside and then go back down.
3. Leg lifts – leg lifts are a great way to work the lower abs. Just lie on your back and lift both straight legs 6 – 10 inches off the ground and hold for 5 – 10 seconds each. Bring your legs down slowly to really use the resistance.
4. Cardio – at the end of the day, your six pack needs to be revealed more than built. Do exercises that get your heart rate up and burn fat in your stomach, that's the only way you'll be able to see those ab muscles shining through.
5. More cardio! – see 4. You won't be able to see your ab muscles with a layer of fat on top of them, so get running, biking, walking, swimming, play sports – whatever form of cardio exercise works for you.
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4. Cardio – at the end of the day, your six pack needs to be
revealed more than built. Do exercises that get your heart rate up
and burn fat in your stomach, that's the only way you'll be able to
see those ab muscles shining through.
2. Do situps – similar to crunches, but with a more full range
of motion, situps help to work the upper abs and obliques, try not
to rest at the top but go just to the point that the tension in
your stomach starts to subside and then go back down.
3. Leg lifts – leg lifts are a great way to work the lower abs.
Just lie on your back and lift both straight legs 6 – 10 inches off
the ground and hold for 5 – 10 seconds each. Bring your legs down
slowly to really use the resistance.
Don't forget to talk about the importance of nutrition and
proper hydration as well as the exercises you mentioned to
achieving 'six pack abs'. The American Council on Exercise
commissioned a study to analyze the effectiveness of abdominal
exercises. Although the crunch and sit ups were listed, they ranked
rather low on the list, unless incorporated with a stability ball.
Adding a stability ball to those exercises increases the number of
motor units recruit in the abdominal area, hence firing more
muscles fibers, ending up with more ab work. Also, the bicycle
maneuver and 'captain's chair' exercise were also ranked high on
the effective ab list. For a full text, check out the web site.
5. More cardio! – see 4. You won't be able to see your ab
muscles with a layer of fat on top of them, so get running, biking,
walking, swimming, play sports – whatever form of cardio exercise
works for you.
And don't forget to tighten those abs often during cardio. My
kickboxing instructor reminds me of this during boxing by giving me
a slight punch in the stomach. He's brutal, but I'm seeing results.
I believe though that you pretty much have to get your body fat
down to nearly the single digits before you can see your six
pack.
Of course any action performed without integrity of movement
drops off in efficacy. Translation: if you are not focused on your
form then you're likely working some other muscle – or god forbid
the secondary movement structure of tendons and ligaments.
1. Do crunches – you can do crunches everyday when you wake up,
20, 30 50, whatever seems reasonable to you.
It seems that everyone's trying to get that six pack – to see
those ab muscles bulging from your stomach like those models in
Men's Health. Here's what I've read about the best ways to build
your abs and burn the fat that hides them…
One more little thing to remember is that genetics plays a part
in having fabulous abs….some of us did not have the ripped 6-pack
abs gene passed on from our parents. Remembering this cuts down on
my frustration as I continue to work my core as best I can knowing
that I may or may not end up with the perfect sculpted abs like in
the magazine!