We all know everyone wants to have a great looking body to attract the opposite sex.
Here are a few tips on how to get a nice set of six pack abs.
1.
Lose Fat - Lift weights.
The more muscle your body has, the more calories your body burns.
Many people are afraid of getting huge due to weight lifting.
This is meaningless.
You will not gain a lot of mass if you are not taking in a lot of calories as well.
The most effective muscle groups to work for fat loss are large muscle groups.
Thighs and hamstrings, the back and the chest.
You can also lift your body weight without going to a gym.
Do push ups, sit ups and chin ups.
2.
Do Cardio - Running, biking, swimming, stair climbing, jumping rope, tennis, dancing and any other activity that gets you moving and keeps you moving will burn fat.
Cardio workouts should be performed for at least 20 minutes to burn fat.
3.
Do Crunches - Lie on the floor (with or without a mat).
Cross your arms in front of your chest (Do not place both hands behind your head.
Placing both hands behind your head can cause lower back problems in the long run.
) Draw in your abdomen towards your spine while inhaling through your nose.
Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.
It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster.
The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor.
As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor.
Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs.
The proper breathing and flexing make all the difference.
Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground.
Do not let your head touch the ground and repeat 4.
Do Leg Lifts - Do Leg Lifts.
Lie on the floor, legs straight out, hands at your sides.
Lift your legs straight up (not bending your knees at all) until they're at a ninety degree angle (or close).
Lower your legs and repeat without letting your legs touch the floor.
For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs.
You can perform leg lifts there too.
If you're using this piece of equipment, you can make it easier by just raising your knees to your chest.
It's more difficult to raise your legs to a horizontal position with your legs straight.
This helps firm up the lower abdomen.
If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet.
Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.
Still too easy? 5.
Train your oblique Muscles - It is not as important to work on your oblique muscles at first, but eventually you will want to start working on these.
These muscles are located on both sides of your stomach.
Be aware that many beginners tend to have weak obliques compared to their abs, and some of the other movements will more or less involve your abs.
Here are a few tips on how to get a nice set of six pack abs.
1.
Lose Fat - Lift weights.
The more muscle your body has, the more calories your body burns.
Many people are afraid of getting huge due to weight lifting.
This is meaningless.
You will not gain a lot of mass if you are not taking in a lot of calories as well.
The most effective muscle groups to work for fat loss are large muscle groups.
Thighs and hamstrings, the back and the chest.
You can also lift your body weight without going to a gym.
Do push ups, sit ups and chin ups.
2.
Do Cardio - Running, biking, swimming, stair climbing, jumping rope, tennis, dancing and any other activity that gets you moving and keeps you moving will burn fat.
Cardio workouts should be performed for at least 20 minutes to burn fat.
3.
Do Crunches - Lie on the floor (with or without a mat).
Cross your arms in front of your chest (Do not place both hands behind your head.
Placing both hands behind your head can cause lower back problems in the long run.
) Draw in your abdomen towards your spine while inhaling through your nose.
Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.
It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster.
The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor.
As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor.
Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs.
The proper breathing and flexing make all the difference.
Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground.
Do not let your head touch the ground and repeat 4.
Do Leg Lifts - Do Leg Lifts.
Lie on the floor, legs straight out, hands at your sides.
Lift your legs straight up (not bending your knees at all) until they're at a ninety degree angle (or close).
Lower your legs and repeat without letting your legs touch the floor.
For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs.
You can perform leg lifts there too.
If you're using this piece of equipment, you can make it easier by just raising your knees to your chest.
It's more difficult to raise your legs to a horizontal position with your legs straight.
This helps firm up the lower abdomen.
If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet.
Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.
Still too easy? 5.
Train your oblique Muscles - It is not as important to work on your oblique muscles at first, but eventually you will want to start working on these.
These muscles are located on both sides of your stomach.
Be aware that many beginners tend to have weak obliques compared to their abs, and some of the other movements will more or less involve your abs.
SHARE
