Get Six Pack Abs

John Davenport asked:




If you want to know how to flatten your stomach, you’ve come to the right webpage, for here I’ll describe 3 massive exercises to flatten your stomach which are far more effective than the endless crunches and sit-ups that 99% of people who go to gyms do. If you’re frustrated about your stomach and want to get it leaner, these exercises can give you a very good push in that direction.

3 exercises to flatten your stomach:

1. The Plank — This is a static abs exercise which does a lot in a little time. Clasp both hands together and lay your arms on the floor so your elbows and clasped hands create a V shape on the floor. Now, extend your legs straight behind you until you’re on tip toe and balance yourself on you arms. Make sure your back is straight and your head is in the air over your clasped hands. All you need to do now is hold your stomach in while breathing normally. I guarantee that in about 30 seconds, the strain in your abdominals will be very hard. If you can handle this position for a full minute, that would be impressive. Do 3-5 repetitions of this exercise and you’ll be closer to a flat stomach.

2. The couple’s leg thrust — For this exercise, you’ll need a partner. Starting position: lie on a mat with both hands palm down by your hips. Your partner should stand above you so his/her feet are at both sides of your head. Now raise your legs straight up until your partner can grab them with ease. Now your partner is going to push both of your legs hard to the floor, and you need to break their fall with your abs and to thrust them straight up to your partner’s waiting hand. He or she will then thrust your legs again and so on. Make sure to stop your legs at a 30-45 degree angle above the floor so you won’t arch your back. Believe me, this exercise alone is worth a few hundred sit-ups.

3. Diagonal crunches — This is an exercise which mainly works the oblique abdominals, and is also an excellent exercise to flatten your stomach. Lie on the floor with your hands at both sides of your head and your knees bent at 90 degrees. Raise your torso by crunching your abs diagonally and bringing your right elbow towards your left knee. Hold that position for 2-3 seconds, lower yourself back and change sides. The obliques are very important in order to get a perfect flat stomach.

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Kris Bierek asked:




Although exercise is a part of the plan, diet is critical to achieving a low level of body fat and attaining a six pack of shredded abs. Concentrate on green and colorful, non starchy veggies for your main meals and snacks including some complex carbs such as yams and brown rice to round out the plate. Fruit is okay but keep it before noon and only 1 pc per day at most since the sugars in fruit can hinder your goals. Clean meats such as poultry and fish are a better choice for your proteins vs fattier choices. You should also consider protein shakes to help with the intake needed.

Cardiovascular work is your next concern. If you are in need of 20+ lbs of fat loss then you need to work up to 3-5 days of 45 mins moderate cardio work preferably jogging which is your most effective fat burner especially if you wish to see fast results. The appearance of a 6 packs or tummy lines is very finicky so these tips are crucial. You can decrease the cardio to 20 mins 3-5 times per week if you are already quite lean.

In order to make your abs protrude you need to thicken those squares with weighted ab exercises. Try this program for a month and see how you can tighten your mid section in now time by incorporating the suggestions above.

Warm up with 3×20 of the Bent Knee Abdominal Hip Raises making sure those hips flick up off the mat as seen in the clip. Also ensure you are pulling your belly button into your lower back during these exercises.

Next you would follow that with 3-4 sets of 12 Reverse Decline Crunches. You can see again how the hips flick up off the board. This is important to achieve but if you are unable to at first you keep it in mind and keep working at that. Watch to not speed on the down phase. If you can, hold the knees for a second or 2 at the top to really enhance the work.

Inverted Exercise Ball Leg Pull Ins is third and you do need some upper body strength but the good news is that this exercise combines to help strengthen the chest and arms while your abs do the work to pull in the ball. Take your time with this and do each rep with a count of 1, 2, 3 – 1, 2, 3, 4 on return. Breathing out during exertion will enhance the effect. Perform 3 x 10.

Fingers to Toes Abdominal Crunches are also known as V sits, you want to keep chest out, shoulders somewhat back and settled while reaching upward and making sure your arms and legs return at the same time. Work on being able to hold this at the top for a few seconds then repeat. 3×10 is to be done with this exercise.

To make this program well rounded you would want to add 2 oblique exercises and in many cases lower back but for this particular program I focused the time on frontal core.
Elbow To Knee Oblique Crunches is a nice basic yet intense addition to round out the workout. 3 x10 should be done for this exercise.

Finishing this program is one of the most intense exercises on this page. Hanging Oblique Knee Raises are counted per side so if you have 10 you do 10 per side! You cannot throw your legs up or you will swing and make things harder so control is a must! 3×5-10 will most likely be all you can get done at this stage since we pre exhausted the middle area with all the above exercises.

Try this for a month then change your program again to focus on other weak areas. You can reintroduce this program or try a newer AB program later along the line since you want to change things at least every 4 weeks. Shapefit.com has an excellent arsenal of abdominal exercises to help you toward your goal of 6 pack abs.

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Paul D Brown asked:




Consistent exercise, the kind of exercise that offers us long term results is often tough to commit to. And with so much information out there about which ab workouts do what and which diets are best for this area of the body or that area of the body, it’s no wonder that you might start to feel a little overwhelmed with information overload.

Then, if you’re lucky enough to find an ab workout routine that works for you and your busy schedule, the next problem you have is knowing how to perform each exercise correctly to give you the best results for getting those rock hard abs.

All the ab workout books out there tell you to focus on your posture and exercise form, but so often they make the actual performance of the exercise confusing.

So in this brief article I have broken the classic Lying Leg Thrusts abs exercise down into 6 easy to follow steps. Please perform these steps and integrate them into your existing workout routine and you will see dramatic results in the form of firm abs.

Lying Leg Thrusts – Step by Step Instructions

Step 1:

Lie flat on the floor with head and shoulder slightly off the floor

Step 2:

Place your hands – palm down – on mat by your hips

Step 3:

Raise both legs up until they are at 90 degrees to the floor

Step 4:

Slowly lower both legs until they are at 45 degrees to the floor – do not go all the way down to the floor as you can put pressure on your back

Step 5:

Raise both legs back up to the 90 degrees position

Step 6:

Once at the 90 degrees level – no further – thrust your hips off the floor. Repeat exercise from Step 3.

Depending on your experience and fitness level you will want to combine the above workout with other ab exercises, such as Reverse Crunches, Ab Bicycles and Bench Crunches, and also perhaps do multiple sets of the above.

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Benjamin Wise asked:


Contrary to what you may have heard, the best exercise to lose the stubborn belly fat is actually a whole lot of fun and not as strenuous as you think. Of course, belly fat is very difficult to tackle or even get rid of. But by following a planned out exercise regime, you will see for yourself the tremendous effects it has on your belly fat.

A lot of people do opt for aerobic exercises as the best exercise to lose the stubborn belly fat and the reality is aerobics work but you can also do simple stomach exercises along with diet. However all of the above needs to be done with steadfast discipline as well as determination.

Stomach exercise is essential so that the lower as well as the upper abdominal muscles can be toned powerfully. This way they do not appear unsightly or flabby. A positive side effect of abdominal exercises is that you will suffer less from back related pains as you naturally develop stomach muscles and back muscles that are powerfully strong.

Did you know that the Rectus abdominals is the muscle that stretches down from the ribs to the hips? In fact, it isn’t known to many people that the external as well as internal oblique slopes down to the sides of the waist. After all this is their job to rotate the torso even as they focus on assisting the abdominal muscles to tighten while you exercise in curling and twisting movements.

Here are some exercises you can do but you must remember that you need to work the whole body, you cannot isolate fat you need to work on fat as a whole.

Crunch – Lie down on your back with your knees bent; slowly make sure that you lift your shoulders off from the floor. The focus is moving your ribs toward your hips. Reverse Curl – Once again, you must lie on your back, bend the knees towards the direction of your chest. Your hips should be on the floor. Then, contract your abdominal muscles at the same time. This would be good for your abdomen.

Abs exercise with a ball – Invest in a stability ball because it works as a fantastic device for the abs and lower back exercises you want to do. Because the exercise ball has a curve, your lower abdominal muscles become well trained with the wider range of motion. Bicycle exercise- This is one of the best abdominal exercises because you have to pull in your abs muscles really well. With these simple exercises, get started.

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