Get Six Pack Abs

Kyle Oxenham asked:


If you are looking to have powerful, sexy abs, then you have come to the right place for that information. To achieve a six pack or flat stomach you will have to do more than just crunches. You will have to do cardio exercises involving your core, like running, skipping, playing a sport, or something of your choice. And you will have to eat a healthy diet.

Here are some great tips to achieve a strong powerful sexy core to help you with all your other exercises too. You will be able to jump higher, run faster, lift more weight in all your exercises, and on top of that you will look and feel great.

Abdominal Tips:

1. When doing and abdominal exercise you must focus on crunching the abs together. So concentrate on moving your belly button in a line towards chest bone. You will feel a tight squeeze in your abs, but be careful at first, as you can put the muscle into spasm if you aren’t used to it. This is how the abdominals work they crunch, not curl like a traditional sit-up.

2. Take deep breaths and drink cold water in between exercises to help reduce lactic acid build up, and to increase energy.

Abdominal Exercises and Tips:

Dynamic Core Stretch:

Stand up straight with your arms above your head go on your toes and reach up and then lean back sticking your pelvis out you will feel your lower abs tighten. Now come back forward with your arms still over your head and lean forward with your hips without bending your back. Try twisting your body around, but keep your body erect and stretched out, not slouching.

Hanging Leg raises:

This is an advanced exercise that involves more than just the abs, but is a great compound exercise that helps connect the abs with the hip flexors, which is useful for running, kicking, and jumping. So basically hang from a bar, if this is to hard, then use the leg raise stand. Now lift using your hips and pelvis first than lift you legs up, touch the bar if you can. And remember to crunch your abs.

Scissor Crunches:

This is a great total abdominal exercise that will target the entire abs, including the oblique muscles if you put a twist in it, just like with most core exercises. OK, for this on lie on the floor on your back with your legs stretched out and your arms stretched behind your head. Now raise your legs and arms at the same time, bring them up and towards each other as close as you can while focusing on crunching the abs together. For more power, raise you legs and arms together as fast as possible into a crunch position, then lower your legs and arms with control as soon as they are an inch off the ground power them back up, continue until your most powerful rep then stop and rest.

The Bridge/Plank:

Something that most people don’t know is that the abs are more than what you see on the outside, for example a 6 or 8 pack abs. There is also an entire abdominal wall that can be argued is more important to strength than the visual abs. The reason for this is because the interior core protects your vital organs for impact damage. This is why know matter the look of your abs, like a boxer for example, if he/she gets hit hard enough in the mid-section they will bleed from the mouth and/or cause serious internal organ damage, bottom line it’s nasty. So to help protect your insides more, add this to your core routine. And you and do this from different angles, reverse (chest facing up) and on the side too.

Here’s how it works:

Go into a push-up position on the floor; now bend your arms one at a time onto your forearms, after a few seconds you should start to feel you abs tighten to support your body, this is actually strengthening the inner core, try to hold it for at least 30-60 seconds, or work you way up to that. For more of a challenge move your arms further in front of you increasing the stretch in your abs, and back and more resistance. Good Luck!!

Chung Leong Yu asked:


A physique is never complete and impressive without a lean, mean and strong mid section! Not only does a rock hard six-pack abs look damn fine, strong abdominals are vital in many sports and physical activities. In order to obtain fine abdominals, one have to undergo a healthy diet and laser targeted stomach exercises.

Sometimes it is hard to identify which are the effective stomach exercises that you should choose. Not to worry, here we have listed a couple of free easy stomach exercises to help you get you abdominal shield!

Best Stomach Exercise 1: Hanging Leg Raises

This is a powerful exercise for your abdominals. Hang from a bar with your legs hanging straight down. From there, raise your knees toward your rib cage. Do not swing or use momentum, just focus on squeezing your abs. You must keep your abdominals flexed. Use your abdominals to lift your legs up. To obtain maximum effectiveness, go slow and make your abs work harder. If you want to work your oblique, simply raise your knees to one side of your body.

Best Stomach Exercise 2: Side Bridge

Do not underestimate the side bridge. It may look simple but it can give you that burn you would not forget! Lie on your side with your legs straight out. Elevate yourself with one bent arm parallel to the floor. Hold that position for around 30 seconds and then repeat on the other side. Build up to at least 60 seconds on each side of your body.

Best Stomach Exercise 3: Decline Reverse Crunch

The only equipment needed for this exercise is a decline bench. First, hold the top at the end of the bench with both hands and lie on your back. Hold out your legs so that your legs are parallel to the floor. Keep your knees and feet together. Squeeze your abs slowly and draw your knees up towards your ribcage. Keep your abs constantly flexed. Then slowly lower your legs to original position. Do around 20-30 reps.

Best Stomach Exercise 4: Hanging Raise To The Side

This is a fantastic stomach exercise. It really works your oblique and lower abdominals. To execute this, hang from a bar with your legs and feet slightly together. The bar should be high enough so that your toes cannot touch the ground. Slowly raise your knees under control to one side as high as possible. Curl your spine during the process; it is not just about lifting the knees. You have to contract your abs hard at the peak of the movement and then lower your legs to the starting position as slowly as possible. Repeat on the other side. You can either do it all one side or alternate. Do not use momentum to help you in this abdominal exercise.

Best Stomach Exercise 5: Bicycle

The bicycle exercise is one of the best flat stomach exercises. It is named bicycle because of the way the exercise is performed. This is a stomach exercise that really targets the entire abdominal region and also the oblique.

Lie on your back; support your head with your fingers. Draw your knees in towards your chest and lift the shoulder blades off the floor without pulling your head. Like all abdominal exercises, keep your abs in constant tension at all times.

Straighten the left let out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Now switch sides, bringing the right elbow towards the left knee. Do about 20 rotations for each set.

Best Stomach Exercise 6: Crunches On Exercise Ball

This is the stomach exercise where you will be laying on an unstable surface. Lie face up on the exercise ball with lower back on the top of the exercise ball. Support your head with your fingers lightly. Squeeze your abs and curl your torso up. Keep the ball stable throughout the motion. Do about 20 to 30 repetitions.

There you go, six easy stomach exercises for you to do in your fat loss program! Remember, if you want a flat stomach and define abs, you have to combine a healthy diet and cardio training too. Good luck and enjoy!