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Bri up asked:
I have a friend that really needs to know how to easily and safely form a six pack of muscles. Which equipment is best or workout?
Caffeinated Content
I have a friend that really needs to know how to easily and safely form a six pack of muscles. Which equipment is best or workout?
Caffeinated Content
February 10th, 2009 at 4:36 am
There is no easy way out. just the work out BUT please notice that genetics has a lot to do with having 6 pack!!
February 11th, 2009 at 8:54 pm
Im going to answer this question the same everytime so people dont get confused.
1. Consume a calorie deficit (burn more calories then you consume). This will remove the fat over his stomache revealing his abs.
2. Build up the ab muscles through resistance training (Ab crunches, sit ups, leg raises). This will build the abs up.
He doesn’t need any fancy equipment. An example workout would be:
*3 sets, 9-12 reps of crunches.
*3 sets, 9-12 reps of leg raises.
*3 sets, 9-12 reps of sit ups.
This will hit upper, lower and overall abs, do this 3 times a week using weight as resistance. The rep range is used to stimulte hypertrophy (muscle gain) high reps do not cause muscle gain.
His diet must be very neat and clean. He can lose up to 2lbs of fat a week depending how large his calorie deficit is. Use a calorie counting website to construct a diet depending on his profile.
February 12th, 2009 at 10:37 pm
Just do a lot of crunches and sit-ups.
February 14th, 2009 at 6:07 am
Here are some ways:
February 15th, 2009 at 11:55 am
Running to burn fat and doing 200 reps of each ab exercise:
Sit ups
Crunches
Reverse crunches
Lower back
Obliques
Planks
February 16th, 2009 at 11:34 pm
Ultimately, the only way to form a visible six pack of abs is through lowering your body fat percentage. You can do a variety of abdominal exercises and strengthen your abdominal muscles without actually being able to see the definition until you lower your body fat %.
A good abdominal exercise routine has to not only pinpoint the center 6 abs, but the various muscles surrounding your abdominals and your lower back. It is very important to strengthen your lower back when starting a workout routine if you plan on seeing good results to your abdominals. The lower back muscles provide balance and the ability to transfer the majority of the abdominal workout to your abs when you need to, rather than putting added stress on your back.
Some good things to start out with would be some basic crunches. Start out by laying on your back and tucking your knees not to your chest but so that are perpendicular to the ground and doing crunches so that your elbows touch your knees. You can go with a slight twist if you like also, touching your left elbow to your right knee and vice versa.
You can try laying on your back and piking your feet together, then lifting them without bending your knees to various degrees of elevation…slowly…then bringing them down…slowly, and repeating until you can feel the burn in your abdominals (at this point, try to push yourself to do 2-4 more repetitions, but don’t do them if you are going to hurt yourself).
If you can make it to a gym, my personal favorite was doing decline situps. Find a nice decline bench with leg supports at the top, lay down and do crunches in a slow controlled motion. As you get better at this you may want to start holding a 5, 10, 25 lb weight on your chest as you do the sit ups. Do not add too much weight quickly as it will hurt your back and you do not want this. Make sure that before you start adding weight, you try to use the roman chair to strengthen your lower back muscles.
The roman chair is when you lean over the pads that are against your thighs and in a controlled motion bend your torso down as if you were trying to touch the ground. Weights are often used while being held at the chest to help with this as you get better at the exercise. Never try to do it too quickly as you will hurt yourself.
Another great machine exercise if you can find it is the abdominal rotation machine. You press your chest against the pads and with your knees in the rotating platform underneath you, you twist your lower body with weight resistance. This provides great strength to the obliques and the abdominals in a different motion style than simple crunches or situps.
Hopefully this will get you started. Just remember, always in moderation, but push yourself for results. Eat healthy and get good sleep. The only way you will see that strong 6 pack of abs is if you lower your fat consumption and strengthen your metabolism by eating smaller more frequent meals. Body fat is the key to definition in the abdominals, and don’t be discouraged if you dont see results instantly, good things will come if you are CONSISTENT. Dont skip days because you dont feel like it, get into a consistent program for yourself and your body will gladly adjust with you
February 19th, 2009 at 2:51 pm
Running down the shop and back to buy a six pack.heh heh! just kidding.jo