what is the quickest i could get a flat tummy and a 4/6 pack?

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

Exercise and a proper diet will do the trick.

Do more cardio and ab work. Crunches and leg lifts will do the job but it's a more gradual process. If you are determined enough you might want to try V shaped sit-ups. Also exercises that work your abs are also pretty much cardio if you do it in a proper way.

For dieting keep off the soft drinks and junk food! Snacks are a nono and try to control your carbo in take (control not starve!). Eat until you're 80% full at every meal and do not sleep 2 hours after a meal!

Doing your cardio activity in the mornings and nights after dinner are also the best time - Before your breakfast it burns the most fat and nights ensure a less fattening sleep! For mornings you might want to take in some protein first though.

Answer 3

i'm sorry if i don't give you the answer u want to hear, but, going running, biking, jump rope, walking, and to the gym, would do good, also make yourself a little daily dozens workout sheet, add some stretches and some small cardio work out's, like jumping jaxs. this should keep you motivated, also, be completely honest with your self, for example, if something in your head says to not eat somthing, then don't. also, eat high in fiber, low in sugar, and low in fat, do not buy fat free stuff, fat acts as a filler, so if there is no fat you wont get full. diet sodas can be marked off the list, even though they have nothing, the sweet taste can make you have a craving that you might subconcienciously follow. also, take away white bread, that is all starch, start eating whole wheat. out of every serving, leave some left overs, hope i helped

Answer 4

No quick ways. Healthy diet and excercises designed to work your stomache muscles and abs. Unless you want to go down the surgery route.

Answer 5

uhh......crunches and cardio. thats what i do. do crunches and leg lifts and sit-ups and all sorts of ab workouts. and while your either at work or at school(or at the computer) flex your abs for the count of 30 then release, the wait just a little but, say count of 10 the do it again.

Answer 6

Use the sweedish ball to do your situps and do about 100-150 a day...

Answer 7

Lots and LOTS of sit-ups and a diet that's healthy. Keep off fizzy drinks too...

Answer 8

Sit ups and crunches, probably a good couple of months.
Depends on your weight and figure now.

Answer 9

sit ups, and running/jogging, a good diet of healthy foods

Answer 10

running, weights and situps.