Let's Get A Six Pack

When I do abs, I do a mixture of Planks, Gorilla swings, Bicycling, crunches, exercise ball crunches, and a twist crucifix. Also, If you're at the gym you can usually use a decline bench and use a 25-45 plate and do decline crunches mixed with decline russian twists.

 

This is a very good detailed visual guide.. i will be using this

 

I do these: http://www.youtube.com/user/sixpackshortcuts

 

I have a 6 pack, but i had it was natural since i was young and i have a pretty fast metabolism... it doesnt look bulky or anything.

I just do situps, running/ bike machine.

& Pressups, pullups on the bar, and dunbells for upper body

even though im not very big im pretty toned.

 

That really helps alot, ty a ton

 

I'm in relatively good shape muscle/strength speaking, yet can't seem to bring more than a thin outline of my abs out. I nearly cried when you said cardio is important. I smoke.

 

Cardio is important for health reasons, not for getting visible muscle. Instead of "burning calories" by doing cardio, you can simply eat less and get exactly the same effect visually. Cardio is better though, because your diet needs to be a lot less strict and you're actually improving your cardiovascular health. You could be one of the one in ten americans who doesn't have a heart attack before age 15!

 

Thanks for the guide, will be using this!

 

Glad to see so many responses to this

 

Abs are gained 98% by having a low body fat percentage, working out the entire body puts you in a much better position to do so. How many people have you seen with fat (not big muscular) limbs and a ripped six pack?

Situps are absolutely useless unless you already have abs, they just serve to make the rectus abdomini (your abs) bigger. Also switch situps for crunches as situps put unnatural stress on your spine.

I struggled with this for years, try doing planks as suggested and hanging leg raises. Lowering your overall body fat percentage by doing short bursts (5-15 mins) of intensive anaerobic exercises regularly really help.

Unless you're on the cusp of having a six pack (flat stomach), your primary focus is to lose fat and doing so in the easiest way possible is to do heavy (within your limits) compound body exercises and many short bursts of anaerobic exercises.

 

Its a pain, my trainer had told me to gain some more weight when I was on the verge of seing my lower abs, packed on a stone and they have gone . But great guide!

 

Nice guide. I will be using it when I go to gym this weekend. lol

 

Here's something you might want to add: The side of the abs are called the "obliques", you might of already knew that but just something to add.

 

Thanks, I will be using this guide.

 

I've been doing my Bicycle Crunches in a combination with 6-inchers. Basically when I bring one leg up, put my elbow to it, and then go to the other arm/leg but never let my feet touch the ground. I really need something soft to do them on or else the bones of my lower back hurt because of being on a hard surface, lol. It seems to work, though. Feel the burn a lot faster.

 

I can vouch for the diet portion of this, I have been a wrestler for years and the #1 thing that I had to worry about was diet. Even as a wrestler, during weeks when I had to cut 8 POUNDS in three days (I have done this), my coaches told me never to starve myself. Food is necessary, as it does (as said above) build your muscles. Also, your body burns calories in this order: Sugar (carbohydrates), protein, and fat.
Wheat bread is better than white because it is a complex carbohydrate. Simple carbs, like sugar and white bread, are used very fast. When you run out of starch/sugar energy, you A) become tired, and B) your body begins to burn protein for energy. As he said above, protein builds muscle. In fact, protein is the most common molecule in muscles (excluding water of course).

Drinking huge amounts of water is important because you will sweat when you exercise. If you are trying to lose weight, the easiest way to cut a few pounds is through losing water weight. Apples are a good snack food because they contain lots of water.

 

You should add
In and out Crunches
Scissor Crunches
Banana Crunches
Side Arm Balance Crunches
Tick Tock Lifts
and In-out-up-down-open-close

All very good for the the abs.

 

I agree with insidious.
With the cardio section you should change it to place emphasis on explosive anaerobic stuff, rather than steady state cardio. Doing sprints, or Tabata burpee's or anything like that is great for dropping body fat. Go all out for a short amount of time, then rest and repeat. For example, sprint for 15 seconds, rest for 15, and repeat till you puke
Also, in response to dermal, meat isn't bad for you. Cholestrol in foods isn't bad for you, its naturally occuring and we've evolved to consume it. Furthermore, cholestrol is the basis of testesterone, if you want to get muscular, you're gonna tend to need it. Overall yeah, you can't compare eating nuts to eating meat in terms of getting enough protein.
Great guide though.

 

this guide is missing a huge section on compound exercises, which are a major part of getting abs.

 

These are really wonderful posts providing a good information about exercises to get six packs...
Thanks for participation here.