How to get a 6 Pack

hey, Ben here, and today I'm going to guide you on how to get a 6 pack for the ladies

Depending on how often you do these exercises (yes it's spelt right, I;m English ) depends on how quickly you will achieve the goal.

@@@@@@ TO ACHIEVE A 6 PACK, YOU NEED TO STRENGTHEN THE ABDOMINALS, AND LOWER THE FAT AROUND THE TORSO, STEP 1 IS FOR MUSCLE, STP 2 IS FOR BURNING FAT.@@@@@@
1. ~~~~THE PLANK~~~~

The plank is a simple structure, but is hard in indure for a long period of time.


Here you can see the man has a straight back and head upwards. This is vital. If your back is arched or head looking down, it is pointless. When doing properly, you should feel strain on your torso and a little on the arms. The technique for this is to keep yourself up with your torso, not your arms. This will caus the abdominal muscles to vibrate quickly, over time making them bigger.
~~~~~~ HOLD THE PLANK FOR 1 MINUTE AT A TIME, DO IT 5 TIMES THROUGHOUT THE DAY.~~~~~~

2. ~~~~RUNNING~~~~
RUNNING! You may have the biggest abdominal muscles ever, but not a visible 6 pack, because of the fat layer. Running will gradually lower the fat layer over the torso, making the muscles stand out.
~~~~~~RUN FOR 30 MINUTES PER DAY IF YOU CAN~~~~~~

~~~~ALSO, DIETING~~~~

Salads and fruit and veg. are the ovbious, but you need a balanced diet. Cutting down on snacks helps aswell. No snacking on junk food, try carrots etc. You can still have what you enjoy, but to get the torso quicker, tr everything you can to get a balanced diet into your daily routine. Also protein rich foods will make your muscles grow stronger and quicker. White meat is very good for this, and fish. But it's not all about the food, that's a false world where they scam you, trust me.. you just need to do exercises that stretch your abdominals and make you work hard.
Gym~ gym is the best way to do this, a wide variety of exercises to enjure. gym sessions should be 3-4hrs ea. week. And I did this personally, and it took me 5 weeks. Then inhansing is the next indurance.
This will take time, so be patient, and you will see a difference in fitness, stamina, and of course, THE 6 PACK!

 

To small of a guide. Doing 2 things,Running and plan wont get you a six pack.
Their is the Diets you have to follow. You could use protein and eat protein rich foods...Etc...

Make it longer.

 

You need to do crunches and bicycle crunches

 

This also...Its just too short of a guide...their is alot to getting a 6 pack...you dont just do running and plank...you have to eat right...and other exercises.

 

There isn't much to this guide at all, no food plans or protein guides. 3/10

 

TBH with you guys, I got to a gym and I've used this method and it works fine. But if you guys want me to look up a dieting plan to fit in with the exercise route, I'll do my research.

 

I like this guide. I never knew that plank could be used to gain a six pack. I am small and I show a small six pack, however, I want my pack to be visible without me trying to make it visible. Anyways thanks.

 

No problem

 

This guide could be better if it had more ab exercises. When I was getting one I never dieted. ^_^ But I might as well contribute so here is what I did...

I found the easiest and most effective for me was the Vertical Leg Crunch.

Each day I did:
20x Vertical Leg Crunch
Then a Plank
10x Sit Ups
Another Plank
10x Push Ups

 

Vertical leg crunch? Explain more please.

 

Stfu. It's my guide, deal with it

 

Too short of a guide. You need to mention diet, other exercises, etc. You can't just take two exercises, post a picture of a ripped dude doing a plank, and call it a guide.

Go into detail.

 

http://exercise.about.com/od/abs/ss/abexercises_4.htm

 

Stfu if u don't like the guide, fuck off!

 

Diet + Discipline are some of the 2 main factors that you would need to be succesful in achieving 6 pack abs.

 

Nice.

Real mature.

In response to your actual guide, it was far too short, and didn't encompass nearly the whole regime required to gain and maintain a visible 6-pack.

3/10

 

It's not pretty hard i can post a very explained and detailed guide which made me get a six-pack.

 

If you aren't open to suggestions/criticism, then don't post something. You need to realize that you will always have critics, and people will always want to give you suggestions.

 

Lmao at the guy being banned now..

 

You guys are actually low enough to look on a forums website on how to get a six pack! Lol! You must be desperate