How to get a six-pack???

Question

How can I tone my abs and get a 6 pack? I want great looking abs for the summer and when I go swimming sometime. Please give me some excercises,etc. Thanks!

Answer 1

Here are ten great exercises for your abs!

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

The Captain's Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps.

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

The Torso Track is a tough exercise because it can hurt your back if you're not careful.
1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
2. Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
3. Contract the abs to pull your body back.
4. Add tension by using more tension chords.

Long Arm Crunch
This move, ranked 6th in the ACE study, emphasizes the upper part of the abs. To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Lower and repeat for 12-16 reps.

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.

The Ab Rocker (or roller) is number 9 for targeting the rectus abdominis. To do it right:
1. Sit on the Ab Rocker and grab the bars in each hand.
2. Contract the abs to rock forward.
3. Release and repeat for 12-16 reps.
4. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Answer 2

I think it depends on the person lol... There probably isn't one correct way to answer this. As much as I can't deny that the six-pack is appealing, if you don't have a great personality that goes with it the appeal is most likely temporary. Flat stomach or beer belly is probably the same. Although women will say that a man with a killer body is good looking (which is true), we will end up choosing the man that has the heart, the great personality, the brain, the honesty, etc... before considering the man with the six-pack.... if you have all those qualities and a six-pack well power to you lol... But ya, I guess my answer summed up would be that every woman has their own preference and that in the end the relationship that will last won't be based on a six-pack or anything of the kind... Hope this helps

Answer 3

The best way to achieve your goal is exercise and diet, you would need to have a cardiovascular workout several times a week, 4-5 one hour workouts will do. Running will slim down your love handles, sit-ups, crunches, and other core exercises will maximize this as well. A work out can consist of this, 50 sit ups, 50 crunches, 50 sit ups with your legs in the air and a jog(1-3 miles will be the best). I personally do this everyday for football and achieve results. The only thing is that a diet is necessary, otherwise your will only burn the calories that you eat, instead of burning the calories you eat and excess calories that turn into fat. Hope i could help.

Answer 4

You need to do the AB BOOT Camp! Its a one month program that is great for those that want to get the perfecrt abs. Alot of body builders and fitness models use this workout!
http://blog.360.yahoo.com/blog-bCJcpYYyc6M.rBmxoZejoDyf?tag=abdominal&list=1 Or Try the tummy toning workout it is not as intense but works just as well!
Good Luck

Answer 5

I know you don't want to here it, but here is how it goes.
1. DIET! DIET! DIET! Maintain stable blood sugar levels.
2. Cardio. Mix it up. Employ several methods to keep the heart rate going up and down, but always at least 60% mhr.
3. Abs. Everything you remember from gym class. If you get the first two steps down pat and your BF% low, the abs will come.

Answer 6

crunches, crunches, crunches!!

i do them almost everyday and it really does work...if your a girl (ur icon is a girl so im pretty sure u r) i would aim for about 40-50 a day for the best results!
start now and u will have great abs for the summer if u work hard!!

good luck and ill be following this program as well so give me an email to see how its going!!

Answer 7

You need to do lots of cardio, one hour a day, rest one day a week, you need also a good and well balanced diet, ask a trainer or a nutritionist to give you a specific diet for your needs... 80% of getting asix pack is cardio... the rest is the traditional exercises.

Answer 8

Do about 100 to 200 sits-up everyday.

Answer 9

Try the new video workout, "Abs of Beer"

Answer 10

Lots of sit-ups.