How to get six pack abs

     

One of the most popular requests among people in the gym is how to get six pack abs. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to get six pack abs is definitely not the easiest thing in the world but it’s also not the hardest, as long as you follow the right steps.

In order to get six pack abs there are three essential components that need to be included in your approach, the ab diet, variety of exercises and cardio work.

Lets take a closer look at these three essential ab building steps Read the rest of this entry

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Get Six Pack Abs At Home

Are you looking for ways of how to get six pack abs at home?

If so we have some easy six pack abs exercises which require no apparatus and also take very little time to perform.  Nowadays we all lead a busy lifestyle and at times we simply do not have enough time to go to the gym.  But that’s not a problem, here are some simple six pack abs exercises that you can do to get six pack abs at home in extra quick time

• Crunches

This six pack abs at home exercise targets the upper abs.  It’s one of the basic but effective ab exercises. To perform crunches, you need to lie on a flat surface with your hands in your chest or behind you head.  Contract your abs, then hold for 2 seconds, then return to your lying position.  Proper crunches are in a continuous and controlled fashion.  Concentrate on your abdominal muscles to pull your upper body up.  Avoid using the neck or shoulders to push yourself up.  This incorrect practice will cause stress and strains.

• Side Crunches

They are basically the same as regular  crunches, except that the main focus is on the oblique muscles which are also called love handles.  It also uses the same technique, only that you are crunching to either side of our abs.  This tightens and firms the sides of your abs.

 

 

 

 

• Lying Leg Lifts

This exercise targets the lower abs and is a great six pack abs at home exercise. With this kind of exercise, you are on the same position as with the crunches,  you lie flat on your back and lift your legs six to twelve inches of the ground.  This would exercise the muscles in the lower part of the abdomen.  When performing leg lifts, place your hand under your buttock.  It adds leverage and helps you get your feet elevated.

It is possible to add more resistance by adding ankle weights which are available at all health shops

• V- Crunches

This is one of my favourite exercises that I use to get six pack abs at home.  It’s almost like lying leg lifts except your chest is at a 45 degree angle starting out.  Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench.  Once you’ve stabilized, bring your knees toward your chest.  You would be creating a V motion.  The base of the V would be your abs.

• Cat stretch

It’s the same with the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise.  Get down on the floor with your hands and knees, with muscles relaxed and looking straight ahead.  Next, tighten your abdominal muscles while thrusting you back upward as far as you can.  Maintain the position for five counts before lowering your back.

• Bicycle Crunch

To do this, start by lying flat on the floor. Put your hand beside your head then raise knees up to 45 degrees angle and them perform a pedaling motion like what you do when you ride the bicycle.

• Standing Side Bends

Standing side bends encourages the loss of fats in the oblique muscles.  To start, stand up straight with the stomach sucked in, legs straight and hands on the sides.  Simply lean the body from left to right being careful not to rotate the hips and while keeping  body facing front.  There is a variety of side bends, this is the torso twists.  Instead of bending side to side twist or rotate the upper body from left to right while keeping the legs straight.

As you can see if you are looking how to get a six pack at home there are a variety of six pack abs exercises that you can try.

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How To Get Six Pack Abs

How to get six pack abs

I see it all the time in the gym, and it is the most common mistake everybody makes when looking to get six pack abs. They wrongly believe that you have to spend hour after hour on the treadmill or other cardio vascular equipment to lose weight and reveal those six pack abs.

Well the truth is if you want to achieve that falt toned stomach and burn off those layers of body fat that are covering those abs you need to ensure that your cardio routines are short and intense. Not only will this save your valuble time but the results will be immeasurable.

Nobody knows better than myself in todays busy world, that maximising your time is a juggling act, you know the score, children to school, shopping, cooking, cleaning and working out, so in order to get six pack abs you need to keep your cardio workouts short and sweet.

Let me show explain to you the disadvantages of  long cardio sessions that you probably might not be aware of.

During a steady-state cardiovascular workout (jogging on a treadmill) you are raising your Resting Metabolic Rate (RMR), which remains elevated while you train. Sure that is great if you are trying to lose weight, but after you run for an hour you will only burn calories for a couple of hours. Read the rest of this entry

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What is the best exercise to build six pack abs

Believe it or not when looking to build six pack abs you need to look further than the basic run of the mill abdominal exercises that you see being touted over the internet. One of the very best ways to build that six pack is to incorporate an exercise that brings into play your core muscles for stability, and the best is the squat.

There are various types of squat but the most effective for chiseling out those six pack abs is the front squat. The reason why front squats are favoured over back squats is down to the fact that the body is kept upright which places a greater emphasis on the abdominal muscles for stability.

How to perform the front squat as part of your six pack abs routine

If you are not use to doing front squats I suggest you firstly use an unloaded barbell until you get a feel for the exercise. I setup the barbell in a pair of stands at neck height to start, rest the bar on the front of your shoulders. Now there are two ways to rest the bar on the front of the shoulders.

Read the rest of this entry

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Six Pack Abs For Summer Part 3

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

If you havent done so yet Get Your FREE razor sharp adominals in 16 weeks cardio workout book   

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:

A	B	C	D
Trunk Flexion	Rotation	Trunk Flexion	Rotation
Hip Flexion	Lateral Flexion	Hip Flexion	Lateral Flexion

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. 

Exercise	Sets	Reps	Tempo	Rest
Side Bends Dumbells Overhead	1-4	8-12	311	-
Oblique Crunch	1-4	8-12	311	-
Side Bends Dumbells Overhead	1-4	8-12	311	-
Lateral Raises on Back Extension Machine	1-4	8-12	311	1-2 minutes

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 backed up with a full money back guarantee.  CLICK HERE

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How To Get Sixpack Abs 

In our 3 part series we show you how to get sixpack abs and more importantly we reveal the six pack abs workout for a super ripped 6 pack abs this summer.  

So let’s start with Part 1 of our how to get six pack abs series

If you could sculpt one body part to perfection for this 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 six pack abs 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 six pack abs training equimpment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these ‘abs workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Learning how to get a six pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That’s right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I’m sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a ‘special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ‘secret code’ to crack. To get thick, dense abs – the ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack. Then I will provide a sample six pack abs workout program!

 

Claim your FREE 16 week Razor Sharp Abdominals Cardio Workout by clicking here. 

or feel free to browse our Six Pack Quest Success Stories

Join us for Part 2 of how to get six pack abs for this summer  CLICK HERE

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