what is the best and quickest way to get a six pack?

Question

what is the quickest and fast way to get six pack and how long will it take til i see progreess???

Answer 1

Steps -

Build Muscle

1. Do Crunches. Lie on the floor (with a mat). Do not place both hands behind your head but rather cross your arms in front of your chest. Draw in your abdomen to your spine while inhaling through your nose. Now raise your upper torso towards your knees while keeping your back straight, using strictly your abdominal muscles. As soon as you begin lifting off the floor, exhale through your mouth, using a "Haaaaah" sound, ending with a gasp at the top of your crunch. Then pause for a second 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.

2. Do Sit Ups. Lie on the floor, feet on the floor, knees up and hands behind your head or crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down. Repeat. Once this becomes relatively easy for you ( i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these on an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.

3. 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 are equipment at most gyms that will allow you 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?...

4. Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards you hips, much like a jackknife. Lie back down ( i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it. What's that? More?

5. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (might require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.

6. Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

7. Other stuff Since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly. Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

1) Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.

2) Duck and twist during your daily routine. Reach with your left hand to things on your right and visa versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.

Diet Tips
1) Keep Metabolism Steady. Eating one small meal (such as a potato, a salad, etc.) every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight.

2) Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within X hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

3) Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.

4) Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.

5) Eat Smaller Meals More Frequently. This helps raise your metabolism too. It's not easy to do though since it's a relatively big change to most people's routines. But it doesn't have to be a full blown meal, simply eat often but less. A jar of nuts in the office will do just fine, grab a handful when you feel like it. Most fruits can last for a couple days without refrigeration, and if you have a refrigerator at the office, make use of it.

6) Drink More Water Everyday. Many places suggest 8 cups of water a day. It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, rev up your "metabolism" (actually cause a temporary increase in calories burned). For fat loss purposes, consuming water instead of the other junk will keep you away from the carbs and curb your appetite. Needless to say there are myriad benefits of water. 70% of your body is made of it!

Well buddy, getting six pack aint easy task.. Believe me.... This can be the best way but not the "quickest"...

Answer 2

Ditto to Dessi's answer. Torso twists don't seem like much when you're doing them. But they really pull in your waist and abdomen muscles. Try crunches three times a day. Divide your daily total into three sets at different times of the day. That really boosts the results. If you loose a couple of pounds, provided you have an extra couple, it will make your abs more pronounced.

Answer 3

I think you mean 6-pack abs, not like everyone else just being stupid.

There is not quick way. For me, just daily exercise. I did about 20 sit ups a day for about 6 months (?) and it came in a bit. Then I saw my friend had an ab lounge (that blue thing that bends like 270 degrees) and I used it. If you're not into gimmicky stuff, then just lift and do sit/push ups.

Answer 4

well....I need to get one too, but I think it's jogging for 3 - 4 days of the week for about 20-30 minutes, do some situps....I say some because you only need to do like 50 each time and do it before you go for the jog. Don't go crazy and watch your diet or anything....just do that and you'll probably see results within 3-4 weeks, of course that depends on your current weight/shape.

Answer 5

there ain't no real fast way to git a 6 pack ,but crunches will help or go to the store and buy you a 6 pack in the cold frig section lol ED

Answer 6

well you could along with doing an ab work out, use electric shock like they do in physical therapy. look into a mens fitness magazine they have adds for selling them all the time. you should see result in less than a month if you keep at it. try a work your abs 2 day in a row then giving yourself a day to rest working them again and then giving them two days to rest pattern.

Answer 7

buy a case of beer chug 18 and presto you have a six pack

Answer 8

Tons of crunches & sit ups. It could take several weeks to see real results.

Answer 9

Situps! And lots of them! I'd say 30 days for results.

Answer 10

Read some very effective tips and articles on this site on how to get abs

Answer 11

Go to the liquor store closest to you. You should see progress once you leave the computer!