How to Get That 6 Pack

Everyone wants a six pack, right?  Many times I get the questions, “How can I get a six pack?”  “How can I lose weight around my belly or mid section?”  “What exercises can I do to tone my tummy?” Ab workouts are great for defining your tummy but you also have to get your nutrition in check to go with it. If you have the strongest, most defined abs, you won’t be able to see them if your nutrition is lacking and there is a layer of fat covering that 6 pack. Get on track with your nutrition and incorporate these ab exercises into your workout schedule 2-3 times a week. These exercises target all the muscles that will give you that six pack.

When you start out, start out slowly.  If you aren’t already exercising, take it easy at first. You can increase your reps as you get stronger.  I recommend doing these exercises 2-3 times a week with at least one rest day inbetween.  Your abs are muscles and they need rest.  These muscles should not be worked everyday.  Start out with 10 reps, 3 times each if you are a beginner. If you more fit try starting out with 20 reps 3 times each.

Abs worked with exercise

  1.  The crisscross exercise targets the entire rectus abdominus muscle from top to bottom as shown above.  This exercise is tough. If you are just starting out you will want to do this exercise with your feet a little further up in the air. If you are more advanced you will want your heals just barely above the ground.  The movement should be slow and controlled.   Be sure to pull your belly button into your spine and keep the small of your back on the floor. Be sure not to strain your neck.
  2. Crossover crunch targets the obliques (the muscles on each side of your stomach) and the upper portion of your rectus abdominus.  Once again start slow and work your way up. Keep the small of your back pressed into the floor and do not strain your neck.  You will be crunching up and touching opposite elbow to opposite knee.
  3. The traditional crunch also targets the upper portion of the rectus abdominus.  You don’t have to curl up all the way.  A partial curl is more effective.
  4. Flutter kicks. This is also targets the entire rectus adominus. It is more advanced.  Make sure to press your lower back into the floor and put your hands under your butt. Move your legs in a slow and controlled flutter motion. The more advanced the closer your feet should be to the ground.  If you are a beginner start by doing this exercise for 10 seconds, 3 times. As you get stronger I recommend increasing to 30 second, 45 second, and 60 seconds intervals.
  5. The heel touch is also designed to target the upper rectus abdominus and lower obliques. This is a partial curl up.  Once again keep your belly button pulled in towards your spine, the small of your back pushed into the floor, and don’t strain your neck.

workout fairy

Unfortunately, if you want to “lose weight in the belly or midsection” doing 100 sit ups a day is not going to do it.  If you want “slender arms,” 20 bicep curls will not help you lose weight from that area.  Your body will lose weight naturally from one area to another. For example, if you are someone who puts on more weight in the thigh region, that may be where you lose weight first with proper nutrition and exercise.  You can’t exercise one body part and expect to lose fat from that one region.  Many women tend to lose weight in the chest region when they start losing. For some of us this isn’t ideal but we don’t have any control over that.

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