whats the best work out for the perfect 6 pack please.....?

Answer 1

Firstly: are your rectus abdominus muscles hidden under a layer of fat? If so you first need to think of losing weight. It is now considered impossible to lose weight from only one spot of your body, it has to come off all your body.

Secondly, are you fit enough to work out strenously in a gymn? Do you have a bad back? Bad heart?

Thirdly, you will enjoy a gymn work out far more if you balance your bodybuilding. Most blokes do pecs and biceps and forget about their legs and tummy. An overall toned physique looks better than a freak show of one over-developed group.

Lastly, exercises:
Sit-ups without weights: use a padded bench or mat under your butt to prevent bruising. By crossing your arms on your chest or touching your fingers to your ears, you are adding weight to the end of the lever which is your upper body, enhancing the exercise. DO NOT clasp your hands behind your head, you may strain your neck. Brace your toes under a bar, strap or footboard of your bed, bend the knees to 90 degrees and sit up in a relaxed controlled manner. You should be able to count "One thousand and one" as you sit up. Any quicker and you are not deriving the maximum benefit from the exercise. After sitting up, sit back equally controlled and at a similar speed. Remember, your muscles are doing work on the way back too!

Incline sit-ups: by raising your feet above your head, using an angled board, you actually "hit" the rectus abdominus lower down, so a very inclined board is not working your six pack. With practice you will feel the area being exercised.

Twisting sit-ups: part of your stomach muscles are transverse muscles which run diagonally across your belly and contribute to the tone of your six-pack -they also frame it. So perform half of your sit ups twisting your right shoulder towards your left knee and vice versa. If you are touching your ears with your fingers, then use your elbows to make contact with the opposite knee.

Standing leg raise chair: looks like you should have a jet pack on your back! Standing position, lower arms rest on pads, hands grip handles. You can then comfortably raise your legs, working your abs. Try raising your knees, raising straight legs (harder), one at a time, together and diagonally across the body (to work those transverse abs)

Hyperextension: you sit on a pad with your feet held firm and lean backwards with your upper body unsupported. The limit you lean back is only limited by your flexibility. Can be done on the arm of a chair or sofa, usually with a partner holding your feet.

Ab crunches -everyone knows but not my favourite -works the muscles close to full contraction.

One of the principles should be that you extend, or lie back, as fully as you can on each repetition, also that you follow this with as full a contraction or "crunch" as you can ON THE SAME REP. This could be called doing a "full" sit up.

Other exercises and machines use your rectus abs -lat pull down to the front of your body hit this area, as do standing jumps!

THE KING:Finally, once you have spent a few weeks conditioning your abs without weights, try taking the smallest dumbell you can (designed to be held in one hand, not a full bar) and, in the sit up position, hold the outside ends of the weights firmly in both hands, with your fingers wrapped round the discs securely, and rest the bar on your chin. Now try doing 20 sit ups. Incline the bench to different angles as before to hit different parts of the group.

Try adding more weight until you find the weight at which you can only perform 6 sit ups. This should be the ultimate aim of your session. Resistance adds muscle bulk, and weights provide the resistance. Take the weight 90% on your hands, using your chin mainly for balance. As you increase weight get a friend to spot for you so you don't have an accident! Use strict style, no bobbing up and down -use the sit back as part of the exercise. Your friend may have to help you sit up and then the sitting back is the real work out!

If you warm up with 20 unweighted sit-ups, then do 15 weighted to failure (meaning that you can't do any more at that weight) then do 6 weighted to failure, you will have done some fantastic work. Some people would then go back to the lower weight and do 15 again followed by a final 20 unweighted. Using weights you will start to feel the same sort of pump and burn in your abs which you may have been familiar with in other, bigger muscle groups.

Leave at least 48 hours between work outs. Your abs will pop out and you will never have to worry about getting a hernia in your life.

Answer 2

I did this workout with a friend of mine and my abs were the sorest the have ever been in my whole life! You can get these elbow straps where you can hang almost like the dip machine. The straps are more work because you are hanging there by your own strength. Then you lift your legs fully extended with feet flexed out in front of you. Do 3 sets of 15. Then also hanging lift your knees bent (like sitting in a chair) to each side which builds your obliques. It didn't feel too hard until the next day...definitely moves you to the perfect abs...

Answer 3

The only thing I know of them is to do something that causes a sweat, then go to the convenice store and buy one (6-pack).

Answer 4

do 10 situps, then hold it for 10 seconds do another 10 and hold it for another 10 seconds(dont stop) repeat this as much as u can do(do it for a long time period). fight da pain and hold it as much as u can. feel da fat burnin. after some time ur 6 packs will appear( it'll appear only after burnin da fat on top dat covers it) ur abs might pain but keep up. u should feel da pain in ur abs da next day also if u push hard 2 da max. and dat'll burn da fat well.
good luck

Answer 5

i used to lay on my back on a mat and lift my legs 4inchs off the floor then hold it till i felt the burn but im old now and gone flabby as i dont exersize due to a broken back not through the excersize though

Answer 6

put on trainers,
walk out of door,
walk to offy
purchase 6 cans of the same beer,
swill at leisure!

perfect

Answer 7

work out the distance from your house to the off licence, you will get a six pack for 3.99.

Answer 8

do like 50 crunches every night before u go to bed... it seems to work for me

Answer 9

sit ups

Answer 10

sit ups and go to the gym and use the machines