Get Six Pack Abs

Rusty Moore asked:




The hard way to get washboard abs is to perform set after set of crunching movements. I see people spend 15-20 minutes per workout trying to get great washboard abs. These people are doing machine crunches, leg raises, crunches on a Swiss Ball, etc. The funny thing is that many of these movements actually increase the muscle mass in the abdominal region.

Great Six Pack Abs are a Product of Muscle Density -Not- Muscle Size!

The bodybuilding approach to getting a 6 pack is to work them like other muscles. The most common approach is to work the ab muscles to failure and aim for “the burn”. This is a great approach to increase the size of a muscle group, which is a bad idea if your goal is washboard abs. If you have ever seen a ripped bodybuilder with abs that stick out past his chest, then you have seen the results of the bodybuilder approach.

You Need a Different Approach if You Want Great Abs.

So how do you increase density of a muscle? A great way to increase density is isometric movements. Isometric movements are the key to firm abs. So what is an isometric movement? An isometric involves flexing the muscle with no actual movement. This can be done with or without any resistance.

A Couple of Great Isometrics to Get Ripped Abs.

The plank exercise is a great isometric exercise. It increases the density of your washboard abs and helps you maintain a healthy back at the same time. It is hard to describe in words, so do a Google search for “plank exercise” and you will be able to see photos of the exercise. I do planks after cardio as a way to increase muscle density to get washboard abs. This is the only ab exercise I do in the gym. Another great exercise is to flex your abs as hard as you can 5-6 times per day. Take a deep breath and exhale as you tighten your abs up as hard as possible for 10-20 seconds. Tightening up of the abs is what causes boxers to have such great washboard abs. They have to tighten up their abs to absorb punches.

Yes, You Are Going to Have to Hit Cardio to See That Six Pack.

As always, I believe that low body fat is the answer to 90% of muscle tone issues. If you hit the cardio hard and get your body fat down to 10 percent or below, you will be able to see your toned abs. If you allow your body fat to get too high, you can have the best washboard abs in the world and nobody will see them. Cardio is an extremely important part in getting great washboard abs.

Review Of Truth About Abs Program

Jonathan Ward asked:




Developing abs is not very difficult. It’s actually a simple science really. All you need to do to get sixpack abs is eat right, and exercise appropriately. This article will show you how to get abs. Once you understand the key concepts of eating correctly and exercising appropriately, you will finally know how to turn your diet and exercise program to the right direction, and develop your own rock, hard, sexy abs.

People everywhere want to know how to get abs, and I’m guessing you do to since you’re reading this. The first key for visible abdominal development, is your nutrition. So many times we think were eating healthy when we really aren’t. There are three chemicals found in almost every food product available today that are sabotaging your diet. The three chemicals I’m talking about are high fructose corn syrup, hydrogenated oils, and any type of processed food. These chemicals are extremely unhealthy and directly related to heart disease, cancers, diabetes and many other degenerative diseases. You might be eating a fat-free low-calorie food item right now, but if it has any of these three things in it, it’s extremely unhealthy for you. I recommend people eat foods that are as close to their natural state as possible. Instead of choosing your regular highly processed peanut butter, go with natural peanut butter instead. If it’s not sweet enough for you, add a pinch of splenda. By choosing food products as close to their natural state, you will get more nutrients and most of the garbage out of your diet. Everyone wants to know how to get abs, and this is one of the main keys.

Maybe you’re here to learn how to get abs through exercise. Well here’s one shocking fact for you. Doing crunches and sit-ups will never develop your abs. I know you have probably believed this for most of your life but it is a simple untruth. If you want to develop abs, you need to focus on bringing down the body fat percentage of your body so that your abdominal muscles are visible. Sit-ups and crunches will not create the metabolic response or increase the fat burning hormones found inside your body. If you want to get down to the low body fat percentage so that your abs will be visible you need to start doing HIIT (high intensity interval training) workouts. These workouts will target your entire body, and help you build muscle. Remember muscle burns 30 to 50 calories per pound by doing nothing except being muscle, so the more you have the leaner and more cut you look.

Next time you see something or someone telling you how to get abs, make sure it has both nutrition, and a good exercise plan involved. Ab belts and gimmicky machines will never get you abs. Ab development requires hard work, and most people who are talking about how to get abs will never tell you that. Just remember you can accomplish this if you set your mind to it. Next time you’re at the grocery store just remember my little saying, eat lean and eat green, and you should be just fine.

Dean Tressador asked:




Ever found yourself with your hand on your belly, wondering what it would take to transform that belly into a set of rock hard abs? Often it’s easier just to dream. But sometimes. Sometimes its simpler just to put in the work, get it over with and get what you want….isn’t it? Sure it is. This article shows you how to get abs in a month!

When you press into your belly, and feel how spongy and soft it is, often you may feel disappointed until you remember you are not tensing your muscles. Relieved, you tense those abs hiding under a fleshy outer skin and sure enough there is a reasonably hard wall of muscle there. Cool.

But you look up at the TV and see a couple of fitness models and it strikes you quite plainly, that your hard abs and their hard abs LOOK different. It is little consolation to know you have abs just like they do. Virtually the same. But yours are hidden under some spongy flesh and theirs is defined and tight looking.

So defining this we realize something new. Abs are not about the actual muscles but the presentation. You have the same muscles as the fitness models but when you take your shirt off at the beach, no members of the opposite sex even pay attention. When the fitness model take their shirt off, everyone looks right?

What’s the difference? What’s the confusion? The difference is the quality, texture and thickness of the skin covering your abs and theirs. That area of skin on a fitness models abs is thin, supple and taught across their abs. Yours may be loose, flabby and thick filled with engorged fat cells.

It is this area of skin you must work on and not the actual muscles underneath!

So this is what is required to get abs looking good. If you follow these steps diligently, you should have a nice looking set of abs.

Limiting your calorie intake for just 30 days, then all there is left to do is maintenance. You really can eat what you like thereafter, as long as you keep an eye on your weight gains, and if you inadvertently ad a pound or two, you can drop it in a few days. That is a lot easier than dieting for a month!

Walk 1 hour every day. Believe me this burns calories like crazy. Walking along with limiting your calorie intake is a powerful way to make the skin thinner around your abs. If you limit your calories to only say, 1200 a day for 30 days only, you will have a nice lean set of abs (depending on your starting weight of course)

Finally, in the final stage, your tummy is slim, now I am going to ask you to eat more than your required calorie intake for a week after the 30 days. Muscle doesn’t grow unless it is fed protein. You can do 1000 sit ups, but the muscles will not respond in size and definition unless they get the building blocks of muscle fiber which are amino acids. Which are found in protein. For that week, eat lots of protein and build up to 100 sit ups a day.

A final note. Weighing your self is useless. When your muscles grow you actually put on weight. Also you weigh water and other things that really makes weighing yourself futile. If you are serious about charting your progress, you must get a set of calipers, and pinch test specific fat areas every day. This is the most accurate way to see whats really happening.

John Davenport asked:




If you want to get the same kind of abs that the actors who played the spartan warriors in the movie 300, you’d better read this article all the way through because if you miss any of this info, you will not have those kind of abs. The reason is simple: most people, and you are probably included, don’t do the right things in order to get the kind of abs the 300 movie actors had.

The reason is that the information most people have is completely false. That’s why you see people do endless sit-ups at gyms everywhere but still remain light years away from having abs like the 300 movie cast.

The secret to getting these kind of abs was in fact staring at you right in the face throughout the movie, only you were probably too involved in the special effects to notice it. Did you see how well the 300 Spartan warriors were built? I mean, they not only had a popping six-pack each, they also had massive upper and lower body lean muscle tissue. And that’s where the secret to getting the 300 movie abs really resides: it’s all about the overall lean muscle tissue you have.

You see, getting abs is mostly about body fat. If you get your body fat down to a certain level, you abs will show. Having more lean muscle tissue means that you’re burning more and more calories with each passing second. That’s why in order to get abs, you need to spend more time developing your entire body, and not just working on your abs. This will lead to a reduced overall body fat, lower belly fat, and will get you the abs of the 300 movie cast.

So next time you go to the gym, make sure to work every part of your body and not just your abs. It’ll help you to develop abs like the 300 warriors of Sparta.

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!

#1 Fitness Training Manual

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.

Get A Free Training Book And 10 Lesson Course To Burn Fat & Build Muscle!