Get Six Pack Abs

John Davenport asked:




How to get abs fast seems to be the most common question in gyms everywhere. Yet the the number of answers to this question is so great that it’s nearly impossible for the regular Joe or Jane to understand what they should really do in order to accomplish this goal.

The reason why there are so many answers is that most of the time, the ’so called’ experts which are giving you answers are really trying to sell you this or that product. But the truth is that it’s entirely simply to get abs fast. All you need to do is read this article and apply what you learn here:

Your 3 part blueprint to get abs fast:

1. Abs exercises – Of course you need to do some stomach exercises in order to get them. But some exercises are excellent while others are a waste of your time. That’s why you see people who do hours of stomach exercises each week at the gym but get little results. Good abs exercises: leg lifts, reverse crunches, stability ball exercises. Bad abs exercises: sit ups.

2. Other exercises – In order to really get abs, you need to reduce your belly fat. The best way to do that is to engage in full body workouts and cardiovascular workouts. Again, there’s a right way and a wrong way to do it. The right way is to do short, focused, and intensive workouts. Each workout should not exceed one hour, but this hour should be devoted to working out, not socializing. Your strength exercises should incorporate all the muscle groups and involve free weights more than machines. Bodyweight exercises are also great. Your cardiovascular workouts should be intensive, but don’t have to be long. That’s why I recommend doing interval cardio workouts.

3. Diet – The 3rd part of your process to get abs fast is your diet. This is the most important part. Eat healthy but not crazily. What I mean by that is that you should never starve yourself. In fact, I want you to eat more, but of good things. Good things to eat: vegetables, fruit, lean meat, fish, fiber, seeds, cereals, olive oil, and coconut oil. As you see, some of these food items are high in fat, but that’s okay. It’s good fat and it won’t harm your desire to get abs as fast as possible. Bad things to eat are: artificial sweeteners, alcohol, butter, fatty cheeses, white carbs, and regular oil. I’m not saying to give the bad things up entirely, but try to cut them down.

Know that there’s no magic to getting abs fast. It’s just a matter of reducing belly fat and developing the abdominal muscles. If you follow the 3 steps I’ve outlined, you will see results faster than you think. And in a short while, you’ll see that you’re on your way to having flat, perfect abs.

Dean Tressador asked:




So you want to know how to get lower abs tight and lean. It is not impossible nor hard nor time consuming to achieve this. How you say? With just three exercise techniques, you too can get lower abs tight and lean.

Let’s look at how and why our stomach muscles loosen and become flabby. Muscles maintain their tightness with exercise. When we do not exercise, the muscles atrophy (reduce) with time. People tend to confuse the fact that if we exercise, we wear our body out. Nothing is further from the truth.

Keeping our body strong and healthy requires exercise, as exercise rejuvenates the muscles. People do not get abs tight and lean while sitting watching television, they get abs tight and lean by exercising. Unfortunately, people do not like to exercise, as they conceive it to be boring and hard. Which in a way is fortunate for you because if you do the work, your abs are so much more special. If everyone could easily do it, there would be nothing special about a tight lean set of abs, in fact I would wager that a flabby belly would be the desired fashion!

But this also is not the case abs are not hard to develop. Three simple exercise techniques can give you great looking and healthy lower abs. Let’s now go through the steps and very shortly you will know how to get lower abs tight and lean.

First think of the exercise as a health benefit, not a way to look better, although you will look better. Studies tell us that people who look at exercise as a health benefit, rather than a look good benefit, kept up the routine longer and stayed fit past two years.

Second, drink water, as water nourishes the muscles and refreshes the muscles as you reshape them.

Third, repetition is the key to fitness and long term results. So here we go.

Lie down on your back and bend your knees toward you. Place your hands behind your neck but do not apply pressure. Inhale and exhale. Inhale again, but this time when you exhale, lift your head up toward the ceiling until you feel a pull in your abs. Hold for a few seconds and then release. Breathe in and out. When breathing out, lift your head again toward the ceiling but this time instead of lifting straight up, lift to the right.

Hold again for a few seconds. Release. Breathe in and out. This time when breathing out lift up and to the left. Hold for a few seconds and release. Repeat these steps 12 times. Do 3 sets of these exercise techniques repetitiously every day until you have the desired result, then perform them 2 to 3 times a week to maintain.

Start today because now you know how to get abs tight and lean.

Chad Kiser asked:




Is your quest to get great abs contingent on the amount of sit ups required of you during the exercise period of your diet? Many people with back and neck problems don’t like to or just can’t do sit ups, but they shouldn’t be too discouraged in the quest for great abs. Here are four great exercise alternatives to sit ups that will still give you great abs!

1. V-ups - To perform a V-up, lie flat on the floor with your hands extended over your head touching the ground. Raise your legs and torso simultaneously, keeping your legs straight. Reach your hands towards your feet and touch them if possible. Hold this position for a second then return to the flat position. Repeat this process as many times as necessary to get your great abs.

2. Lunge Chop - Take hold of a medicine ball and hold it in both hands over one of your shoulders. Step forward with the leg opposite to the shoulder you are holding the ball over, until your front knee is at a ninety degree angle. Keeping your torso upright, swing the ball down in a chopping motion. Repeat the chopping motion eight times for great abs, then return to the standing position and switch the ball over to your other shoulder.

3. Barbell Rollout - Kneeling on the floor, grab a barbell in an overhand grip. Your hands should be approximately shoulder width apart, with your shoulder over the barbell. Roll the bar as far forward as you can, keeping your back flat. Once you have pushed it as far as possible, contract your abs and rolls the bar back into its initial position. For great abs, repeat these ten times to complete one set.

4. Plank - Facing the ground, rest yourself on your forearms keeping your back straight. Now, contract your abs and hold for twenty seconds then release. For great abs, repeat this four to five times.

These exercises alone won’t get you great abs, but without these exercises your great abs may rely more on sit ups than you want it to! Good luck on the quest for great abs!

Dean Tressador asked:




My wife has always confessed, it is so frustrating to put on a dress or slacks and have a pooch around her stomach. She claimed, abs should be firm and tight. But she often complained that she just doesn’t have the time to go to a gym and work out. Well today, you can learn how to get abs at home with these simple exercises and diet tips.

When you look at people in magazines or on television commercials with great looking abs, you think they must have worked out years in a gym. Sometimes that is the case, but more often it is not.

People right at home, have developed great abs and have developed them with just simple exercise and diet. So let’s dive in and discover how to get abs at home.

To begin with, think healthy. This really does work. Each time you eat something ask yourself if it is healthy- if it is not; substitute it for something that is. It is that easy. Vegetables, fruits, and plenty of water can turn your body around.

If you do crave something fattening, drink a glass of water prior to eating it and you will eat less of it, or follow it with a piece of fruit. Next, begin to crave the health benefits of ab exercises. Crunches and sit ups work great. 3 sets of just 12 little repetitions at home on some floor space next to your bed will do wonders!

Convince yourself this is for your health, and the exercise will come naturally and be more effective. Next comes actually doing the exercises. Repetition and keeping good form of each repetition is the key. Sit on the floor with your back straight, you should feel a small pull as if you are lifting up a bit. Don’t arch your back this is very bad for it.

Bring your knees toward your chest, but do not have them touch your chest. Now place your hands behind your head and lean in to your knees. Breathe in and out, then release. Lean in again, but this time lean into your right.

Breathe in and out again and release. Lean in again, this time to your left. Inhale and exhale. Repeat these simple exercises 12 times for 3 sets each day. Within a short time of just a few weeks, you will feel the difference and within a month see results.

How to get abs at home, the key is consistency. Remember to stretch and stick with it.

David Smiths asked:




Wouldn’t we all love to have a flat stomach, and nice abs? We would definitely like to get them fast, so we can impress people and feel good about ourselves, no one seems to know how to get abs fast anymore, this is probably because we live in a rich and greedy world and are far too lazy to do regular exercises.

The key to getting abs fast is routine exercises. Now I’m going going to tell you the perfect exercises, but what I am going to tell you is the exercises that allowed me to achieve the abs I always dreamed of.

How To Get Abs Fast – The Routine Exercises

Now the first ab exercise that I’ve always done throughout my life is the “sit-ups”. Now sit-ups have such a bad reputation with people saying that they do nothing for you, but that’s completely wrong. If done right the sit-ups can be very effective. But if you go about it half-assed it’s going to do nothing for you. This is how you do a proper sit-up; First you lie down, make sure theres enough rooms around you. Bend your knees, with your feet on the floor. Cross your hands over your chest. And bring your chest up to your knees, focusing on the abdominals muscles. That’s it, it’s not about how many you actually do, more like how many good ones you manage to do.

Leg lifts is also a great effective exercise that you can do at home without fancy gym equipment. What you do is simply, lay down flat on the floor, place your hands under your buttocks, and lift your leg about 6 inches from the ground, concentrating on the abdominal muscle as you lift. Breathe in as you lift your leg up, and breathe out as you put it back down. This is a great exercise, and this is how I maintain my 6 pack abs!

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Ashley Gray asked:




When it comes down to it, knowing how to get quick abs is just about the exercises and the diet. You don’t need to select the power-building exercises such as squats, deadlifts, power press, bent over rowing, etc. to get abs quickly. What makes these exercises so important and effective is that they are using both really heavy weights and the biggest muscles in the body such as your thigh muscles and the glutes both of which respond rapidly to heavy exercise. But they also use a number of other muscles such as back, shoulders, arms, stomach, lats all of which are responding simultaneously to the heavy weights. Then you put all of them under as much stress as they can bear and keep repeating this procedure using progressively heavier weights. You are therefore stepping up the intensity of your exercise and exercise program of progressive overload. These increasingly heavy weights combined with the intensity cause the muscle to react and grow bigger and stronger in order to cope with the stress which they have been put under.

If you’ve ever done tons of crunches and now gotten abs quick, you may be performing them wrong. I’ve watched people doing their ’sit-ups’ or crunches in a way that simply cannot be of optimal value. Their heads are bopping up and down like jack-rabbits and the blood is rushing to their temples! And the ‘form’ has unfortunately ‘gone out of the window’!

Finally, don’t cut corners on the diet! Typically people that started dieting too late will try to compensate by overdoing cardio to catch up to where they think they should be, because they don’t know how to get the results they want. Now this leads to two problems. The first being that your workouts are now going to suffer more because you are so focused on doing cardio to get quick abs.
Second, you won’t give your legs enough time to recover, which makes your next cardio session less productive. Plus if you are doing intervals (which you should be) you really can’t do more than 3-4 interval sessions per week effectively.

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Tony Newton asked:




Not all people who work out in the gym can actually get ripped abs. No matter how many bench presses someone makes, it is not easy to develop a toned abs. If you want to get ripped abs, you do not only need to exercise. You must make an effort to lose weight.

It is said that having toned abs is not about muscles but it is more of a fat concern. So if you are determined to get ripped abs, make sure that you do all the necessary workout and diet.

One important factor to know is that cardiovascular exercises are more important than workouts that focus directly on the abs. It is better to spend more time doing cardiovascular exercises than doing work outs for the abs. Most people’s abs is covered with body fats and the best way to eliminate fat is through cardiovascular exercise. Abs exercises such as leg raises and crunches can harden your abs muscles but these workouts cannot burn out fats on your midsection. You must concentrate on the fat level in your low body to be able to expose those toned abs.

Watch your diet. Make sure that your diet is low in cholesterol. If ever you cannot avoid eating fattening foods, you have to work harder to be able to burn the fat. It is advisable to work out before eating so that your body can eliminate its own fat.

Fat eliminating diet is better than using weights if you want to get ripped abs. Using weights to tone your abdominal muscles is not as effective as diet because weights do not provide benefits to your abdominals.

James A. Penn asked:




Getting sexy abs is an achievement that many people try to do but few really achieve. It is a beautiful thing to see and takes quite a bit of determination and sacrifice. You need to really think carefully and plan for success.

A plan to get sexy abs:

Firstly know that it will take about 6 weeks to reach your goal so remember to be patient. The end result will definitely be worth it.

Your first goal, will be to reduce your body fat percentage. For men this should be 10% and women should be 14%.

You will achieve this with a combination of diet and exercise. Both diet and exercise go hand in hand to achieve sexy abs. To achieve your objective you will need to work out a good healthy diet and an exercise régime.

Once you have done this, remember to take a supplement of protein, like whey. This will help you to build and develop muscle. A supplement of cretin will also help in muscle growth and development.

Decide on a complete workout régime, not just your abs and do 20 minutes a day 3 times a week. This will let your muscles rest in between which is necessary for good muscle development.

Even when you reach your goals do not stop exercising and stay on your diet. If you do not do this you will lose the physique you have worked so hard to build. Once you are in the habit of eating right and exercising there is no need to look back.

Owen Linnen asked:




Getting six pack abs quick doesn’t really have to be that hard, it really comes down to your definition of ‘quick.’ Realistically you can get attractive six pack abs that all will envy in 6 months, however, 6 months is a long time. It is possible to get the abs you want faster than that, if you follow these simple little method. Realistically you get can get a flat stomach and have a respectable amount of abdominal muscle mass in 2-3 months.

I suggest you follow this little method to getting abs quick:

1) Work your abs 3 times a week. The biggest mistake everybody makes is over-working the ab muscles, this overtraining can cause injury, but it mainly causes your body to get used to the abs been worked. Sadly, this means you won’t be getting as much out of the exercise as you would. Your abs also need time in between workouts to repair and grow. So when it comes to working your abs, less is more.

2) Reduce body fat. There’s no point having abdominal muscles if nobody can see them, you need to reduce the fat over the top of the abs. This can be done by dieting (reducing the amount of calories you eat in a day) and cardio. I recommend you preform at least 20 minutes of cardio 4 times a week. Extra cardiovascular exercise will also help you tone your body.

3) You must sleep. When you’re sleeping, your body experiences 90% of muscle growth, therefore if you want your abdominal muscles to grow you must sleep. Try to aim for around 8-10 hours of sleep each day. As a side note: sleep also helps you stay slim, studies have shown that people over-eat when they’re tired to compensate for not having slept enough.

But what is the fastest way to get six pack abs quick?

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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