How to get Six Pack Abs

Six pack abs are widely held as the yardstick for superior fitness and the body part that really turns heads on the beach. Everyone ogles and adores them.

A lean stomach and six pack abs take a combination of good nutrition, cardiovascular conditioning, and abdominal training.

First, you need to lose the layer of fat covering them.

An efficient way of doing this is by consistent good nutrition and cardiovascular exercise.

Like pointed out elsewhere in this website, there are no "spot reduction" exercises or diets that can "melt away" fat from your tummy or specific parts of your body.

There has to be an overall weight reduction.

You need a high protein intake, less fat and less simple sugars while maintaining moderate levels of complex carbohydrates.

It is important to do cardiovascular exercises at least 3 times a week.

These may be walking, running, cycling and other activities that increase the intensity of your heartbeats for at least half an hour.

These in turn elevate metabolism and lead to burning of more calories by the body.

Your abs should be worked out 2-3 times a week. More is not necessarily better.

Crunches, reverse crunches and pushups are good enough to earn you six pack abs.

When doing crunches, concentrate on maximizing muscle tension. This is because contraction is important when working on your abs.

Contracting abdominal muscles as tightly as you can cause them to work and fatigue faster. This hastens your path to six pack abs.

Pushups enable you to use your core muscles when supporting your weight. Keep your abdominal muscles tight when lowering your body to the ground.

Engaging your core muscles to help flatten the tummy and build the abs.

Full sit-ups and leg raises do not give your abdominal area the best workout.

These exercises mostly work the hip flexor muscles more than they work the abs.

Best Exercises for Developing Six-Pack Abs

Crunches are the simplest and most effective exercises for the abdominal region and will easily help you get six-pack abs. Regular crunches work your upper abdominal while reverse crunches work your lower portion.

  • Lie flat on the floor, knees bent, and feet on the floor.

  • Rest your hands behind your head or crossed on your chest.

  • Roll your upper torso forward by raise your shoulders up a few inches off the floor. Hold at the top of the movement when you achieve maximum ab contraction.

  • Do not lift up into a sit-up. If done, this works the hip flexors and can strain your back.

  • Breathe out as you curl up, and breathe in as you lower yourself back onto the floor.

  • Try to relax every muscle except the abs. This intensifies the contraction and helps to tighten the abdominal area.

  • Squeeze the abs very hard at the top of each crunch and do not jerk. Use smooth and controlled motions.

  • Best Stomach Exercises

  • Flat Stomach Pictures

  • Oblique Crunches

  • Reverse Crunches

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