Get A Six Pack Fast
Here’s how to get a six pack in as little as 10 minutes a day. Its now time to lose stomach fat for summer right now!!
Many people misunderstand what is required to get a six pack basically there are some simple rules you need to follow.
Here is the simple six pack formula laid out for you:
Combine a high protein low carb diet with 15 minutes cardiovascular workout on alternate days = six pack abs
You don’t even need a gym just a level floor is fine. The secret to a getting a six pack and to lose that stomach fat is to ensure you work the abs from all angles and at different speeds. That is exactly what the six pack routine below incorporates. The routine is tough but stick at it and you will be amazed by the results.
The Essential Warm-up
Warming up prior to every weight training session is an absolute must and should never be missed. The warming up phase increases blood circulation and gently prepares and stretches the muscles tendons and ligaments in a controlled fashion prior to the main body of the workout. All of this means that once you have warmed up your muscles you will be able to lift heavier weights than from cold without the risk of injuries. Its time to get a six pack and lose stomach fat for the beaches!!
Exercise 1 Ab Blasting Crunch
Ok we have all done regular crunches, but now its time to really blast your abs, try this advanced ab exercise.
Lie on the floor in the Crunch position, knees bent, hands over ears, or resting on the back of the head Now, crunch up approximately 10 inches, holding the contraction for 6 seconds. In this fully contracted position, the key is to really squeeze your abs together hard. Imagine pushing your upper abs into your lower abs and vice-versa (like an accordion coming together).
Then return to the starting position as slow as possible keeping those abs tensed it should take about 4 seconds.Now repeat the crunch maintaining as much continuous tension on the abs as possible. Forget the amount of reps go for quality.
When you can not do anymore have a 20 second rest no longer then do as many normal crunches as possible
Exercise 2 Hanging Leg Raises
Hanging Leg Raises are an excellent intense movement for blasting those hard get lower abs. Ok but it is imperative that you do them so lets get started
Start by hanging from a lat chin up bar, hands shoulder width apart, arms fully extended.Keeping your knees together but slightly bent raise your legs by abdominal power only do not swing, raise until your feet are about level with your waist and hold, contract the abs for 5 seconds before lowering in a controlled fashion tensing the abs as you do so to the starting point and repeat. Do at least 12 reps
Exercise 3 Pulley Rope Crunch
Here’s a great finisher for the abs With the rope attached to the high pulley on the cable machine, grab one end of it with both hands. Pull the rope down so that you are kneeling on the floor with your hands positioned just above your head, ensure that your hands stay firmly locked in this position. Now pull down bending forward at the waist all the way to the floor. Use all ab power to pull down no swinging hold the bottom position and tense those abs return up slowly still tensing as you do so. Repeat the movement for at least 12 reps.