How do you get a rock hard six pack?

Answer 1

My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.

1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)

Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.

1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.

2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)

3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.

NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.

GOOD LUCK, and enjoy your SIX PACK.

Answer 2

It takes time to do it the right way. Eat 6 small but balanced meals that supply the vital nutrients while minimizing empty calories is paramount.

Your exercise program should include weightlifting to increase your lean mass and burn extra calories on a 24 hour per day basis. Also cardio helps.

Because we cannot spot reduce, these techniques are designed to reduce your body fat to show the muscles underneath. I have used this principle to maintain my 6 pack for the past 22 years straight.

Here are some links to some useful info.

Answer 3

Everyone already has a six %. sure, it can be tough to think however its actual. You have got to devour healthful and do LOTS of strolling. Running tones your frame and eliminates the fats that covers your ab muscle tissue. Yes, ab sporting events gets you higher abs however strolling is the predominant and fastest option to get them again.

Answer 4

I know it's cliche, but CRUNCHES. It's gonna take some perseitence. Start with 50 a night for a week. The next week do 100 a night. Then do 200 a night until you reach your desired results.

Answer 5

Exercise.

There is no easy way to get a rock hard six pack.

Just sit ups and crunches.

Answer 6

You already have one. It's just hidden by a layer of fat. Work on getting rid of that (cardio, resistance training) and your six pack will appear.

Answer 7

Do LOTS of ab crunches and swimming really helps too. Thats how I got mine rock hard

Answer 8

Sit on your *** and drink beer. trust me, it works.