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

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 them to make them look their best.  (more…)

If you could sculpt one body part to perfection for next summer, what would it be?  Let me guess - six pack abs!  I don’t know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs.   Building eye-popping abdominals is not the hardest thing to achieve in the world but it’s definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors.  Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed. 

Because of all this hyped-up and misguided information - even among so-called ‘fitness experts’ - you should be skeptical of all abdominal training equimpment and programs.  Let’s first eliminate the top four ways not to get a six-pack: (more…)