Who would not want a flat belly and perfectly ribbed abs? The question is how to get a six pack. This is certainly not impossible irrespective of whether you are skinny or plump, young or old. You just need to do the right exercises in the right way and adopt a healthy diet. Here is some detailed advice on how to achieve the best results in a fairly short period of time.
It is wrong to think that you can get a six pack only by doing crunches. In fact, these are considered to have fairly moderate efficiency compared to most of their counterparts. That is why you need to look for a set of diverse exercises.
In general, there are four types of movements that you need to perform as part of your exercises in order to achieve the ribbed abs that you are looking for. These movements are truck flexion, which allows you to work the upper abdominal muscles, hip flexion, which is for the lower abdominal muscles, lateral flexion and rotation which are both for the oblique muscles. You must use exercises which include these movements in order to get the best results.
The most effective trunk flexion exercises for a six pack include the Swiss ball crunch, the weighted cable crunch and the weighted Swiss ball crunch. The best hip flexion exercises according to experts are the lying hip raise, hanging hip raise and incline hip raise.
The lateral flexion exercises which you need to include in your routine are lateral flexion with medicine ball over the head, lateral flexion with twist and medicine ball and lateral flexion on back extension machine. The best rotation exercises are the Russian twist and weighted Russian twist and the weighted cable crossover.
Other highly effective exercises for a six pack which you should certainly consider include rope crunch, reverse crunch, oblique crunch and weighted ball crunch, hanging leg raises and side bends with dumbbells overhead. Generally, you should focus on all of the four major movements extensively and work out all the abdominal muscles equally well.
Many beginners ask whether they should do cardio. If your purpose is to lose weight as well as to get a six pack, you should certainly consider doing mild cardio exercises between the strength training sessions. If you are fit and already have a flat tummy, you do not have to do cardio. The most important thing is not to do intensive strength and weight training together with intensive cardio.
Workout Frequency and Intensity
Just like with all other methods for building muscle, you need to give your abdominal muscles time to rest between workouts so that they can get sufficiently big. At the same time, you need to work out at least four times a week to get results fast. Given all this, you need to alternative the abdominal muscle groups that you work out. One of the best options is to do trunk flexion and hip flexion exercises during one session and then do lateral flexion and rotation exercises on the next one. That way, you will ensure that your muscles will have at least 48 hours to recover.
Intensity is essential when it comes to abdominal muscle workouts. It is best for you to do between 30 and 50 reps of each exercise in the beginning. Your goal is to reach 100 reps. Divide the reps into maximum of 4 sets. The idea here is to make sets longer and to reduce the rest time between them. You should aim for rest time between sets which is less than 15 seconds.
There are some techniques which can help you get a six pack faster. The slow motion technique is about moving from a positive to a negative position really slowly so that you can work out the muscles even more effectively. You can also try to flex all of the muscles in your body while performing the exercises in order to get more muscular with less effort.
The healthy diet is mandatory for those who want to get six pack abs. You should get the optimal daily amount of calories for your weight, height and age. You must get sufficient amounts of carbs and fat as well as protein. You need to include only healthy foods in your diet such as lean beef, chicken breasts, fatty fish, legumes, eggs, soy milk, cottage cheese and lots of fruits and vegetables. Try to avoid sugary foods, junk food and fatty foods and alcohol.
It is best if you have six meals per day so that your body can get sufficient energy at all times. You can replace one meal with a protein shake containing various nutrients. Generally, supplements such as protein and creatine will help you achieve better results more quickly.
If you feel that it is too difficult to plan your own program for getting six pack abs you can consider programs such as the insanity workout. Get expert reviews and advice on making a choice between different systems. It will be easy for you to decide whether to go for p90x or insanity when you rely on tips from people who already have six pack abs.