There are probably more myths and half-truths about how to get 6 pack abs than anything else to do with fitness, which is why getting them can seem so confusing. But it doesn’t need to be. By following these simple but very effective top 10 tips you can get the look you’ve always wanted.
1. Reduce Your Body Fat – Everybody has a 6 pack, or to be more precise they have an 8 pack, it’s just that most people can’t see theirs because it’s hidden beneath a layer of belly fat. To overcome this most people seem to think that doing hundreds of sit-ups with plenty of weight will solve the problem. But have you ever seen anyone with a 6 pack that’s also overweight? I doubt it, because only by having a body fat percentage of less than 15 can those muscles even begin to show through. A percentage of 10 or less is even more like it.
2. Work More Than Your Abs – People that already know they need to get rid of the fat around their belly still tend to believe that the most effective way to achieve this is by doing the lots-of-sit-ups-with-weight method I mentioned above. This is very ineffective, plus as the stomach is the first place many people store fat, especially men, it’s going to be the last place they lose it from. Instead work your whole body by lifting weights and exercising aerobically, such as on the treadmill or x-trainer, which is far more effective in burning fat.
3. Technique Is More Important Than Weight – This applies to any exercise but especially the abs, which can be worked sufficiently just with bodyweight. Only intermediate to advanced weight lifters need to start adding extra resistance. Doing so too early results in loss of technique which produces inferior results, and can contribute to or even cause lower back problems.
4. Engage Your Core – If I was to give just one tip for how to get a 6 pack it would be to engage your core. This is the set of internal muscles beneath your 6 pack which basically provides stability and support to your spine. You can’t see them, but if you lay on your back and tense your stomach you’re using them, and a good way to test this is that the small of your back should be flat on the floor. Maintaining this throughout every abdominal exercise will help you with your technique and produce far better results in a much shorter time.
5. Breathe Out Completely – Unlike any other muscles, the 6 pack abdominal muscles are affected by what’s beneath them. Especially the lungs and the stomach. There’s not a lot you can do about reducing the effect your stomach has on them, but by breathing out as much as you can at the end of each rep you allow the abs to contract more. And the more of any muscle you contract the more it’s being worked.
6. Work Your Abs, Not Your Hips – It might sound obvious that if you want to get 6 pack abs you need to actually work your abs, but the way many people exercise this isn’t what they’re doing. Due to poor technique or just lack of knowledge, it’s often the lower back or hip flexors that are doing the work. For example, the classic sit-up with your feet jammed under something heavy or with someone standing on them will result in stronger hip flexors and a bad back, but will do little to enhance your 6 pack.
7. Remember Your Obliques – Your oblique muscles run down either side of your 6 pack and apart from looking just as impressive when well defined, they also need training because a weak muscle affects the strength of the muscles around it. By neglecting your obliques you’re also neglecting your 6 pack.
8. Avoid Overtraining – Like any muscle, growth and development comes not in the gym but while resting after a workout. It might be tempting to train your abs everyday or even twice a day as some people suggest, but this will likely lead to overtraining the muscles which can cause smaller, weaker muscles and make injuries more likely. 20 minutes, 3 times a week, is more than enough to get a 6 pack.
9. Avoid Side-Bends – This exercise seems to be standard in just about every gym, but rather than giving the trim waist that’s desired it actually increases it. Even worse is when weights or other forms of resistance are added. This is definitely one muscle that you want to be smaller, not bigger, and the best way to achieve this is with the side plank exercise done with good technique.
10. You Can’t Rush It – Despite what you might read or see on TV, you can’t get 6 pack abs overnight. Like all muscles they take time to develop and adapt to training, just as it takes time to reduce body fat. Any system that claims to be able to do otherwise is either false, or produces short-term results that are unsustainable.
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I was reading the news and I saw this really interesting topic…
Digg…
While checking out DIGG today I noticed this…
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I was reading the news and I saw this really cool information…
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While browsing Yahoo I found this page in the results and I didn’t think it fit…
Thanks…
When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!…
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Tumblr article…
I saw a writer writing about this on Tumblr and it linked to…
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News info…
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Digg…
While checking out DIGG yesterday I found this…
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It was a dreary day here yesterday, so I just took to piddeling around online and realized…
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While searching Yahoo I discovered this page in the results and I didn’t think it fit…
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