How do you get a six-pack?

Question

Ok i no some ***holes are gonna say go to the liquor store but im serious. You can see the top four of my abs but i can't get a full six-pack. I have a layer of fat on the lower part of my abs, how do i get rid of it inorder to get the full six-pack. People say cardio, but what does cardio mean?? and what kinds of abs exercises should i do, plz help!!!

Answer 1

The simple 2 step process to gaining six pack abs is as follows: strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. Here is some info on the process.

Do Crunches. Lie on the floor (with or without a mat). Do not place both hands behind your head but rather cross your arms in front of your chest. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body. 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.

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.

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?...

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?

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.

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.

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:

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.

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.

I hope this helps!!!

Answer 2

Hey, I am a personal trainer and the biggest mistake people make when it comes to abs is thinking that more crunches will get me the six pack.

First thing you need is cardio(running, jogging, cycling) generally things that get your heart rate up and burn fat > to lose the fat covering the abs...everyone has abs but most have too much fat covering them.

Second thing you need to do is watch your diet. Diet is very important and you will never lose that last bit of fat unless you have a strict diet and limit your intake of fats and sugars

Answer 3

Cardio refers to exercises that get your heart beating faster. Running, biking, swimming, anything that makes you breathe more and gets your heart racing. Those types of exercises help you lose fat.

If you lose some more fat your six-pack will show completely. So start running, playing basketball, anything like that to get your body to burn fat.

Answer 4

lay flat on your back and lift your legs up about 6 inches and hold it for a few seconds. start at about 10 reps and move up to more when u feel comfortable.

Answer 5

cut back on food. drink more water. do about 30 sit ups a day

Answer 6

ok I'm one of the @ssholes, cause I was gonna tell ya to go to Safeway and buy some.

Answer 7

If you try all of the above and nothing works, liposuction is your last and best resort its amazing.

Answer 8

Just the basics, push-ups ....curls.... strokin your hotties abs.

Answer 9

crunches
or
push ups

Answer 10

hey i dont know but i bet your already hot