How To Get A Six Pack
Strengthen your abdominal muscles and lose body fat.
. Sounds simple enough, but putting it into action can be a challenge. To get a six pack you need to do two things: lose fat and build muscle.
Lose fat.
Do cardiovascular workouts. You could have huge abdominal muscles but if they are hidden under a layer of fat no-one will ever know!!
Change your eating habits.
Eat smaller dinners. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner.
Eat breakfast: Many people skip breakfast because they don't have time for it. The harm of skipping breakfast from a weight loss perspective is it makes you eat more throughout the day.
Lift weights.
The more muscle your body has, the more calories your body burns, even at rest. If you only do cardiovascular exercises without weight training then you may lose muscle mass, including the muscle in your abs.
Build Abdominal Muscles.
Do crunches. Lie on the floor with your knees bent and cross your arms over your chest. Using your abdominal muscles raise your shoulders towards your knees. The important part of the crunch is the initial flexing of the abs as you lift your shoulders off. Exhale through your mouth on the up, pause at the top and then inhale through your nose on the way down. Do not let your head touch the ground.
Do sit ups. Lie on the floor with your knees bent and cross your arms over your chest. Wedge your feet under something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades whilst keeping your back straight. Lower yourself back down. Repeat. When this eventually becomes easier try using an incline bench.
Do leg lifts. Lie flat on the floor, hands at your sides. Keeping your legs straight; lift your legs up until they are at a 90 degree angle. Lower your legs down slowly, do not let them touch the floor and then repeat.
Do jackknife sit ups. Lie flat on the floor. At the same time, raise your knees and torso so that your knees and face meet in the middle. Lie back down and repeat.
Do Planks. Planks or static holds are designed to target the core. Put your body in the push up position but with your fore arms flat on the floor. Keeping your body straight, hold this position for as long as possible. When starting out on this exercise you should be aiming for a 45 second hold, seasoned trainers can achieve over 5 minute holds. To perform a side plank, roll onto one side and lift into the same position (this time only one arm will be on the floor and the other needs to point up).
Train the obliques. There are multiple ways to train these, including anything that includes twisting the torso. You can twist whilst performing sit ups or do side bends or twist side to side with a medicine ball etc It is worth noting that beginners may have weak obliques compared to their abs so go easy at first.
Make sure you do not ignore the back muscles. These need exercising as much as the abs to maintain a good posture.
I certainly do not pretend to know all the answers for the perfect six pack and I would recommend looking into numerous exercises and ultimately find something you can enjoy and that you will stick at. Workouts can be modified at any time until you get the results that are right for you.
I would also suggest going toYouTube to see how some people train and to show you the correct form on all exercises. Injuries will happen if form is ignored.
Good luck.
Matt
www.myhomefitness.co.uk
by: Emmett Haverland
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