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There are simple steps in the process to gaining six pack abs indicated
as follows: strengthen your torso muscles which will in turn help you lose
body fat. Ideally simple, however when it comes time for action motivation
time and other factors can become a problem. To reverse your habbits of many
years our plans help keep you focused on dedication, willpower, patience and
time to get a six pack so that in the end, the effort is well worth it.
Below is some info on how you should proceed.
Steps
Build Muscle
Do Crunches. Lie on the floor. Do not place both hands behind your head but
rather cross your arms in front of your chest. Draw in your abdomen to your
spine while inhaling through your nose. Now raise your upper torso towards
your knees while keeping your back straight, using strictly your abdominal
muscles. As soon as you begin lifting off the floor, exhale through your
mouth, using a Haaaaah sound, ending with a gasp at the top of your crunch.
Then pause for a second and exhale the last bit of air from your diaphragm
while flexing your abs. The proper breathing and flexing make all the
difference. Now lower back down slowly and controlled while inhaling through
your nose, just until your shoulder blades touch the ground. Do not let your
head touch the ground and repeat.
Do Sit Ups. Lie on the floor, feet on the floor, knees up and hands behind
your head or crossed on your chest. Sit all the way up, lifting your lower
back off the floor along with your shoulder blades. Lower yourself down.
Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a
bit with ease) start adding more challenges. Find an incline bench or do
these on an exercise ball. Once you "graduate" from that, do weighted sit
ups. Hold a weight on your chest while you do these. As these become easier,
hold heavier and heavier weights. You might also try lifting your feet off
the ground while doing the sit ups or alternating the leg in the air, like
pretending to pedal while sitting up. If your hands are behind your head,
bring your left knee up to touch your right elbow and then your right knee
to the left elbow.
Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift
your legs straight up (not bending your knees at all) until they're at a
ninety degree angle (or close). Lower your legs and repeat without letting
your legs touch the floor. For more challenge there are equipment at most
gyms that will allow you raise yourself up using your arms as support and
dangle your legs. You can perform leg lifts there too. If you're using this
piece of equipment, you can make it easier by just raising your knees to
your chest. It's more difficult to raise your legs to a horizontal position
with your legs straight. This helps firm up the lower abdomen. If you're
truly a monster, try doing leg lifts with a medicine ball hanging from your
feet. Or hang from a pull up bar and raise your legs in front of you all the
way up to the bar. Still too easy?...
Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the
ground to your sides for balance; you can pick them up as you get used to
the movement. Simultaneously raise your knees and torso so that your knees
and face meet on an imaginary line extending from your pelvis to the
ceiling. You should be able to kiss your knees at the top of the motion.
Your legs will naturally fold bringing your feet towards you hips, much like
a jack knife. Lie back down (i.e. "spread out") and repeat. Place a weight
between your feet when you think you can handle it. What's that? More? Do
V-ups. Lie on the floor, legs straight out, hands on the floor but this time
extended out over your head. Simultaneously raise legs and torso. Don't bend
your knees! What kind of V would it be if you bend your knees? Reach with
your hands toward the raised feet. Touch your feet if possible (might
require some flexibility). Relax, return to starting position and repeat.
Add weight between feet to match your taste.
Train Your Oblique Muscles. It's not as important to work on your oblique
muscles at first, but eventually you'll want to start working these too.
These are the muscles to either side of your stomach. There are multiple
ways to do this and anything that includes twisting your torso against a
resistance counts. There are twisting machines at gyms, you can twist while
you do sit-ups, you can do side bends, you can twist side to side with a
medicine ball in hand, etc. Be aware though, that many beginners tend to
have weak obliques compared to their abs (it simply isn't used as much in
daily life) so go easy on the sides at first.
Other stuff Since it is, literally, the center of your body there are many
other tricks you can use to train your abs, and some of the other movements
will more or less involve your abs. Including every abdominal exercise in
existence would make this article painfully long and new methods are being
developed constantly. Now that you've made up your mind about a washboard
mid-section, get creative! Find new ways to crunch, bend and twist in your
daily life. Some possibilities include:
Use a stability ball. Do your crunches on the ball to introduce instability
to your workout, which will improve your balance too. There are also lots of
core exercises that can be done with a stability ball.
Duck and twist during your daily routine. Reach with your left hand to
things on your right and visa versa. If you feel like turning around to face
something, see if you can do it with keeping your hips in place and twisting
at the waist (warning: awkward when talking to other people, use only
against inanimate objects). While walking or standing, pretend that
something is coming toward you and you have to duck to get out of the way.
Do this as often as you are comfortable or at times when it won't look
weird. You can bend forward from the hips or, if you're really into it, bend
at the knees too and really "sink" out of the way.
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