Six-Pack Questions?

Question

Hey, i am working on a six pack, and i am wondering if i am on the right track. I currently have about 2 1/2 of the 6 pack, and i do an ab workout of about 6 straight minutes of crunches and 4 sstraight minutes of leg lifts every other day. I run 5 miles after school every day. Am i on the right track? I also eat right and count my calories.

Answer 1

I'm going to give you an aswer under the assumption you're almost there. You say that you run 5 miles everyday so I don't think body fat is an issue. Plus you said you can already see part of your abs. My guess is that you can see your upper abs because crunches work only the upper abs. To see a full define 6-pack you will have to work your obliques and lower abs. Here are some examples of exercises you could do for each.

Obliques:

Side Bridge (lie on your side and while resting your wait on your forearm, lift your torso off the ground and try to hold the position for 30 seconds. Switch and do both sides)

Side Crunch (lie on your side, and keep your arm closest to the ground out in front of you for balance. Use your other arm to lightly touch your ear lobe and then crunch up, trying to touch your elbow to your thigh)

Russian Twist (rest your weight on your tail bone and bring your torso up to a 45 degree angle, while lifting your feet off the ground. From this position, either with a weight in hand, or just with your hands pressed together, twist from side to side while squeezing your abs).


Lower Abs:

Reverse Crunch (lie flat and extend your legs out in front of you. bring your legs into your butt and then curl your lower body up, lifting your butt off the ground, and bringing your knees to your chest. Reverse the motion and extend your legs back out to the starting position without letting your heels touch the floor).

Single Leg Raises (lie flat and bring your legs straight up into the air to a 90 degree angle. Alternating legs, lower one leg as close to the ground as you can without having it touch and then return to the starting position. Keep each leg straight throughout the movement)

Butterfly (lie flat and raise both legs about 1 foot off the ground. This is your starting position. From here take your left leg and cross it over your right without having your legs touch, then cross your right leg over your left without having them touch. Repeat for 10-20 reps.)


This should get your started to defining that 6 pack you're after. For more exercises go to www.bodybuilding.com and click on the "Exercises" option on the side menu. From there you can access dozens more exercises for all areas of your abs. Just make sure you incorporate a full compliment of exercises into your ab routine, don't simply focus on the upper abs.

Answer 2

Don't just do regular crunches, my favorite is decline crunches (start below parallel on a decline bench) and use a 25lb weight (or whatever you can handle) and do situps.

Also toe touches, your legs straight above your head (laying on the floor) and go up and touch your toes, hold it for a second if you can.

Also side crunches to develop the exterior muscles.

Lookup "ab workouts" on google, I am sure you will find a ton of new excercises.

Keep up a healthy diet and you should see results, it will not be easy, a six pack requires very low body fat.

Answer 3

Train the whole body, not just abs. We cannot spot reduce so we have to lose fat. Training the whole body will increase your lean mass and allow you to burn extra calories 24 hours per day.

Here are some links to some weekly workouts to add variety.

Great job overall.

Answer 4

Eat food high in proteins or drink protein powder like whey or soy beans that will help your muscles grow.

Answer 5

perfect, keep it up