The point of this article is to help you grasp the big picture of getting six pack abs.
In short, to get six pack abs, you need to get leaner and develop your abs’ musculature. This is done through training and nutrition. The topic of nutrition is covered extensively elsewhere on the net: I won’t delve in it.
Training-wise, to build six pack abs, you must combine cardio exercise, weightlifting, and abdominal exercises. All three are important, and to really get results you must do all three.
Cardio makes you leaner, which is necessary if you want your abs to show.
Weightlifting makes you leaner, too, by increasing your resting metabolic rate and the amount of calories you burn at rest. Good weightlifting routines for fat loss are also available elsewhere online. I recommend Lyle McDonald’s Ultimate Diet 2.0 (which integrates nutrition and training for superior results: best for serious trainees) and Craig Ballantyne’s Turbulence Training (this one is more beginner-friendly).
Finally, abdominal exercises are needed to define your abs and give them the six pack look.
Simple enough? OK, let’s get serious.
Cardio comprises long, slow cardio and interval training. To get six pack abs quickly, the best approach is to do both. Since interval training is better than long, slow cardio, if you’re short on time, do interval training only.
Abdominal exercises can be divided according to which area they put the emphasis on. All exercises activate the whole abdominal region, but each one targets a specific area more than the others. They can put the emphasis on the upper and middle abs, the lower abs, or the side abs.
So where do we go from there? Well, to sum up, to get six pack abs you need good nutrition (covered elsewhere) and effective training (including cardio, weightlifting, and abdominal exercises). Cardio comprises long, slow cardio and interval training, whereas abdominal exercises can target the upper and middle, lower, or side abs.
The web has a few good sources of information on these topics-I mentioned some. But searching the web is a hassle. If you value your time, want quality instructions, and would like to get six pack abs sooner rather than later take a look at my FREE ecourse for 5 days to a healthier you. It gets results-guaranteed.
Six pack abs are desired by almost everybody. Getting those washboard abs are becoming a necessity because of long and convincing infomercials that we see a lot. There are numerous abdominal exercise equipment in the market nowadays like abdominal belts, abs-rockers, abs-lounges and many more.
When choosing for the correct equipment you would need to consider some things first. You should not be deceived into buying fancy equipment which you do not really need. You can do some research about abdominal exercise machines and workout equipment before you buy them. The selected equipment must be easy to move and easily detachable.
Before attempting any rigorous fitness schedules at home with the newly purchased machine, consult with a doctor first regarding injuries and medical conditions. Make sure to follow the manufacturer’s instructions for maintaining the machine. All said and done, the bottom line is any piece of exercise equipment is a good choice if one uses it.
So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed or made from weak, undependable materials; some can even be dangerous to use. Strained or torn abdominal muscles are incredibly painful, and can put you on the shelf for a long time. Buying poorly designed abdominal exercise equipment is a risk you don’t have to take.
There are steps to ensure that you are choosing the correct abdominal equipment for you:
- Choose the equipment based on how much space you have and how intensely you plan on working out. If you live on a small apartment, you may wish to opt for smaller devices.
- Make sure to adjust your abdominal equipment so that you are comfortable throughout your exercise. Lay your towel where you can easily get it to absorb your sweat.
- When picking up or using weight, make sure that it is not too heavy or it will injure you and will make you fall.
- You can interlock your feet, ankles, or knees in the abdominal equipment you are using. This would give you added support and stability while working out.
- Begin by inhaling , tightening your abdomen back toward your spine and then raising your neck and head a few inches off the ground. Exhale as you roll up. Support your head with your hands so you don’t strain your neck.
Some great pieces for your workout include:
1) Stability Ball Exercise Ball
The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.
2) Medicine Ball
The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout.
3) Ankle Weights
Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.
4) Cables or Resistance Tubes
Here is another way you can add resistance to your abdominal muscles to break through strength. You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.
There are number of equipment in the market that you can use to get yourself six pack abs. Your just have to choose the correct one and the one that suits your needs the best.
Washboard, killer, six pack abs. Good looking guys and women with excellent midsection are admired and make other people’s jaw drop. If we can just do a hundred sit-ups a day, then it is possible to get the perfect abs that we want.
It seems like not all the things that we heard from “experts” or overheard in the public areas are true. Maybe the reason why we are not getting those perfect abs are because we are not doing it right. Then that would be such a terrible waste of our time. So we need to know the myths and what is real to get the chiseled abs we want.
Six pack Myth 1: Abdominal muscle is different from regular muscle.
Muscle is muscle. Abdominal muscle is the same with our biceps and lats. The only difference is the location. Abdominal muscles are not resting on a bony surface, instead it is against the stomach and intestines. There is no significant difference whatsoever.
Six pack Myth 2: Strong abs means a strong back.
The key to a strong back is a balanced abdominal muscles. You can work your abs, but no more and no less than you work your other muscles throughout the day. There are heavy emphasis on working your abs, this heavy emphasis is often misunderstood to be the contributor of food health. Infomercials give the false belief that by working out just one part of your body will give your health great benefits.
Working out and exercise should not just be concerned with one part of the body. What you need is an overall body fitness to be healthy.
Six Pack Myth 3: You have to train your abs at least every other day.
They say that you need to train your abs hard enough twice a week, that is to give them time for recovery. The key is to choose exercises that fatigue your abs, so that they actually need recovery time. Include exercises that use the abs functionality. Since abs are used to stabilize the body, holding a push up position without letting your body sag will really feel and develop your abdominal muscles.
Six Pack Myth 4: To gain results, high repetitions are required.
The key to abdominal gains is the to overload. If you aim abdominal endurance, the more crunches you do each time, the more you can do later on. It does not strengthen the abs very much but it also eats up most of your time.
Six Pack Myth 5: Hard rock abs can be attained by doing a lot of sit-ups.
Many doctors say that sit-ups and crunches are the work exercises and perhaps should never be done. A common mistake done during crunches, is throwing the neck out. Crunches and sit-ups cause the abdominal muscles to be pulled to tight, this excessive pulling put stress on the neck or what is known as throwing the neck out. The overuse of crunch type exercises may even lead to the reduction of thoracic extension and contributes to bad posture.
Six Pack Myth 6: It takes years to get great abs.
Everyone has abdominal muscles, you just need to train them in the correct order and reduce the fat surrounding them. For some, it would take a few weeks. For other it may be longer. Different body type develop at different rates.