What is the easiest way to get a six pack?

Question

by easy i mean no sit-ups/crunches..

also is there any thing one can do to make his or her cheekbones appear fuller on the face...(like the male models)..any exercises? ,tips ? face creams ?
thanks !

i ave a mini six pack.cuz i DID sit-ups. basicly am not allow to do sit ups nomore cuz i have a bad neck.. and i dnt wanna lose it afta the hard work

and i dont mean the beer six pack

.helo agenn..thanks for your suggestions on the sixpak topic..its reli appreciated.

BUT ALSO, i need more on the CHEEKBONES topic. see if u got any ideas.
cheers!

Answer 1

You've probably given yourself a bad neck from poor form when doing sit-ups. Keep your neck straight by looking at the ceiling and maybe imagining you have a tennis ball under your chin. also, don't put your hands behind your head and pull your neck up, rest them lightly on your temples.

Don't hook your feet under a bench, if you do you begin to rely on your hip-flexors and while you may manage more reps, you're not isolating your stomach muscles. Try sit-ups with weight, maybe building up till you can do 12 or so reps 3 times with a 20kg plate. You can start with a med ball.

Also if your neck is bad look at doing reverse crunches i.e your neck and shoulders lay flat on the mat and you use your abs to raise your hips and legs off the floor. This should be done slow and controlled and is excellent for training lower abs. If you're doing it right it should be hard work at around 10 reps, maybe more maybe less.

Again, you can do this exercise with weight by sitting on the edge of a bench (or couch) either with ankle weights or holding a dumbbell between your feet and raise and lower your legs, keeping them bent.

You do need to train your abs to get a six pack but remember not to overtrain them ie every day and don't ignore your cv training. Aim for a mixture of high intensity training for short times (eg hill reps or stairs for 20 mins) and longer, more aerobic work for 30-45 mins. a heart rate monitor is quite good for keeping yourself 'in the zone'(!) as regards fat-burning.
Losing excess fat from your body will make your abs more defined and may also make your cheekbones more defined also.

You also have to watch your diet, try not to eat starchy carbs after lunch, watch your intake of fat and sugary products etc.


A six-pack as seen on the covers of mens health will require much dedication over a period of time although that said, you could just get lipo and that would be the easiest way! But certainly not the best way at all.

Answer 2

I presume the neck thing is temporary - and not a result of the exercises you already did to get where you have?

This means that if you have to take it easy for a bit - when you start again to follow a regular exercise (but less negative impacting) regime you'll soon get back in shape - once you have built the muscle framework it does come back quite quick.

Really - if you do ab-crunches properly it should not involve your neck. These are whst define the upper abs.

The leg raises, wont hurt your neck, and will work the lower abs somewhat but nto so effective of the upper portion of the 'pack'.

If you take up swimming it might be better for your neck and build your shoulders and strengthen your stomach muscles too - and burn some fat.

The reason male models get their abs to stand out is that (1) they'll pump up a bit before photo are shot - and (2)they keep their body fat down to a low level - probabaly les than 15%. the body fat thing is the real reason you cannot see abs that even pretty fit guys have and depends a lot on your genetics - if you are naturally ecto-morphic (skinny!) you'll find it easier to burn fat and stay slim - but hard to build bulk. Alternately if you're an endomprph - you'll burn fat slow and it will be tough to trim down enough for abs to show well. Meso-morphs are perhaps luckiest as they can get a good balance if they put the discipline in.

Do some calorie burning stuff - like stationary bike if which won't impact your neck too much - and keep your diet low in fat generally - and as you lose fat you'll see more abs!

Cheeks could be plumped up by following some facial exercises - I really don't recommend having the injections of fat and stuff that seem to be popular with some (and of course are a temporary and relatively expensive measure). Take a look at what Eva Fraser does - she's well known for facial exercise for women mostly - but could also be applied to men.

Answer 3

You can only get a six pack with hard work and discipline, but maybe genetics could help. I haven't heard of any plastic surgery that can give you a six pack or more muscle.

Do you mean wider cheekbones? I don't notice male models with wide cheekbones that often. I think you mean high cheekbones perhaps. Cheekbones (and the rest of your face too of course) is entirely genetic, and if your parents don't have wide high cheekbones then you probably don't either. There is a way to get more facial definition (implants, etc) with plastic surgery, but it generally doesn't look natural, with few exceptions.

Answer 4

Leg lifts and you won't have to move your neck. Rest you flat on the floor. Raise your legs half of 90 degrees hold for 3 secs, lower do 3 sets of 20. Never lift you head or neck and you will be fine. You can also do crunches this way. Lie flat, knees to chest.

Continue to diet. Most people burn about 1400 calories a day by doing nothing, so adjust you diet appropriately to lose weight. Eat around 900 calories, if you workout you can eat more.

Answer 5

For the abs and the cheekbones the best thing would be to have a very low carb diet. You need to get rid of the fat in your face to make your cheekbones more prominent!! You need to do the same in order for your abdominal muscles to show through! Also continue to do sit ups!!

Answer 6

I guess u just weren't born lucky, my brother was, he has had a six pack forever, and the only exercise he does is running. Even though genetics are a big influence when it comes to getting a six pack, regular exercise will help.

Answer 7

You can buy an 'ab-trimmer' (I think thats what its called) which is basically the lazy mans way of getting a six pack.

You simply put the belt on, apply a special gel to it and sit back while it does all the work for you.

:D

Answer 8

Eat lots of protein and calcium, there is no way really to get a bigger six-pack without situps. They are the basic exercise to form a six pack.

Answer 9

Make sure you have enough money and ID when you approach the counter,lol. But seriously, there is no "EASY" way to get a six pack. It takes time to do the exercises.

Answer 10

Do a 100 sit-ups a day. Continue doing so until you see your six pack.