Here we go the final installment of how to get six pack abs for summer.

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Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people’s jaws drop.

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can’t change the shape or alignment or separation of your abs. You can’t move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it’s important to know how to train your abs to make them look their best.

Divide Your Abdominals into Two Separate Ab Workouts for Best Results

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as ‘upper ab’ exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”

I wouldn’t be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use a Variety Of Functional Exercises

The Top 3 Hip Flexion Exercises:

1. Lying Hip Raise

2. Incline Hip Raise

3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

1. Swiss Ball Crunch

2. Weighted Swiss Ball Crunches

3. Weighted Cable Crunches

The Top 3 Rotation Exercises:

1. Russian Twist

2. Weighted Russian Twist

3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:

1. Lateral Flexion on back extension machine

2. Lateral Flexion with medicine ball over head

Razor Sharp Abdominal Workout 2:

Trunk Rotation and Lateral Flexion

Perform this six pack ab workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these ab workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. 

Conclusion

As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can’t see your abs, then the best exercise for your abs will be better diet.

We now offering a very special trial of our revolutionary six pack ab program that is literally transforming and shaping millions of people from all walks of life and all with a full money back guarantee.  Come and get your six pack now

Combine these 2 powerful exercises to see  your abs FAST!
Sure there’s a time for “micro-targeting” your abs to really dig in deep and shred some muscle fibers.

But you know that this is only HALF of the battle, right?

If you really want to see your 6-pack, you’re gonna have to shred some FAT as well and the exercise I’m going to show you will help you accomplish BOTH…

…at the same time!

You see, by working a “chain” of muscles together, you can not only target muscle fibers for growth, but you also recruit more TOTAL muscle fibers.

This helps by increasing overall calorie expenditure DURING your workout…

…and jacks up your metabolism even higher AFTER your workout!

Here’s a GREAT exercise that demonstrates this powerful principle:

(more…)

   When trying to achieve the illusive six pack, it’ easy to get confused by all the “best ab workouts” available. You’ll likely notice that there a multitude of ab workouts to choose one, so deciphering which ones will work the best can be tricky.

The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises - it all works until your body adapts and says, “This is easy, I’m not going to change unless you give me a new reason to adapt.”

Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target. (more…)

  Ab Exercises - The Best Ab Exercises

When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So what ab exercises are ones that reduce your balance? (more…)