how to get 6 pack abs?
how to get 6 pack abs?
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Location: Scotland
Age: 49
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Hi mplawssix,
As an ex Royal Marine the true answer I can give other than liposuction, there's no quick and easy way to get a six pack. It boils down to a combination of good nutrition, regular exercise and a hefty dose of persistence.
And I hate to tell you this, but not every girl is impressed with a six pack. In fact, my personal experience in such matters is that a lot of them are not the slightest bit interested, despite the claims of various men's magazines to the contrary. Many actually prefer a man with a bit more fat. So if you're doing it solely to impress women, I think you're wasting your time.
To see your six-pack, you need two things: A well-developed rectus abdominis combined with low levels of subcutaneous (under the skin) fat.
Rectus abdominis, which is the six-pack muscle, extends down the stomach from your ribs to your hips. When you lie down on your back and lift the shoulders from the floor, rectus abdominis is the muscle that's doing most of the work.
The six-pack look is the result of bands of connective tissue that "cut" into rectus abdominis. The more developed the rectus abdominis muscle, the deeper the grooves.
how to develop rectus abdominis.
The basic workout template I recommend is this one:
1. Each week, aim to complete all four of these movements at least once, distributed over the week in 2-3 sessions:
• Loaded braced crunch-type movement (e.g. abdominal curls on a Swiss ball, cable crunches, regular crunches)
• Reverse crunch-type movement (e.g. hanging leg raise, reverse ball curl)
• Twisting movement (i.e. cable woodchops, an isometric resisted twist, such as the dumbbell row, would also do the job)
• Plank-type movement (i.e. static plank, ball rollouts)
2. Do 2-3 exercises per workout, 2-3 sets per exercise, 8-15 repetitions per set (using extra resistance where necessary to make the load challenging). Rest 40-60 seconds between sets.
Here’s an example of the type of thing I do. You’ll need to modify it to meet your own needs, making the exercises easier or harder based on your current level of conditioning.
Workout 1 (Monday)
Ball rollouts 2 sets x 12 repetitions
Reverse ball curl 3 sets x 10 repetitions
Cable crunch 2 sets x 8 repetitions
Workout 2 (Thursday)
Hanging leg raise 2 sets x 8 repetitions
Cable woodchop 2 sets x 10 repetitions
Braced, loaded crunch 2 sets x 15 repetitions
Hope this helps,
Richie
As an ex Royal Marine the true answer I can give other than liposuction, there's no quick and easy way to get a six pack. It boils down to a combination of good nutrition, regular exercise and a hefty dose of persistence.
And I hate to tell you this, but not every girl is impressed with a six pack. In fact, my personal experience in such matters is that a lot of them are not the slightest bit interested, despite the claims of various men's magazines to the contrary. Many actually prefer a man with a bit more fat. So if you're doing it solely to impress women, I think you're wasting your time.
To see your six-pack, you need two things: A well-developed rectus abdominis combined with low levels of subcutaneous (under the skin) fat.
Rectus abdominis, which is the six-pack muscle, extends down the stomach from your ribs to your hips. When you lie down on your back and lift the shoulders from the floor, rectus abdominis is the muscle that's doing most of the work.
The six-pack look is the result of bands of connective tissue that "cut" into rectus abdominis. The more developed the rectus abdominis muscle, the deeper the grooves.
how to develop rectus abdominis.
The basic workout template I recommend is this one:
1. Each week, aim to complete all four of these movements at least once, distributed over the week in 2-3 sessions:
• Loaded braced crunch-type movement (e.g. abdominal curls on a Swiss ball, cable crunches, regular crunches)
• Reverse crunch-type movement (e.g. hanging leg raise, reverse ball curl)
• Twisting movement (i.e. cable woodchops, an isometric resisted twist, such as the dumbbell row, would also do the job)
• Plank-type movement (i.e. static plank, ball rollouts)
2. Do 2-3 exercises per workout, 2-3 sets per exercise, 8-15 repetitions per set (using extra resistance where necessary to make the load challenging). Rest 40-60 seconds between sets.
Here’s an example of the type of thing I do. You’ll need to modify it to meet your own needs, making the exercises easier or harder based on your current level of conditioning.
Workout 1 (Monday)
Ball rollouts 2 sets x 12 repetitions
Reverse ball curl 3 sets x 10 repetitions
Cable crunch 2 sets x 8 repetitions
Workout 2 (Thursday)
Hanging leg raise 2 sets x 8 repetitions
Cable woodchop 2 sets x 10 repetitions
Braced, loaded crunch 2 sets x 15 repetitions
Hope this helps,
Richie
Life's too short for ironing
Join Date: Dec 2001
Location: Scotland, & Maryland, USA
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The other day someone accused me of not having any abs 
I told them I certainly did have abs, I was just keeping them insulated against the cold. So there 
I told them I certainly did have abs, I was just keeping them insulated against the cold. So there
