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How to Get Six Pack Abs

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Most guys say that they want to lose their belly fat and would like to get a flat stomach. While this is an understandable aim however, it is also a rather unambitious one. Because surely what most guys would really like is to have a ripped set of six pack abs!

A six pack is one of the best indicators of overall health and fitness. It’s a look that the opposite sex finds highly attractive and that is most often sported by Hollywood actors, cover models and top actors.abs

It also happens to be functionally very useful and able to improve your performance in just about every movement and sport.

So how do you go about getting the look?


The first thing of course is to diet. That means you need to try to maintain a rough caloric deficit, as well as concentrating on precisely how and when you are eating your food in order to try and ensure that you don’t encourage your body to store any more fat than necessary.

Doing this will allow you to lower your body fat percentage and this is important because it is what will allow you to get your abs to show through your stomach.

Often you will hear that you will have visible abs as long as your body fat is sub 10%.

This is true, as at this low level of fat, even underdeveloped abs will protrude and be visible. However, if you combine exercise as well (see the next section), then you won’t need to get your percentage that low.

Someone like Chris Evans (Captain America) is a great example of how good your abs can look at around 12-15%.


With that in mind then, you also need to focus on training your abs to increase their strength and make them thicker and thus more visible. To see how this can look, try contracting your abs right now.

You’ll find they instantly become more visible, which shows just what a difference the size of these muscles makes.

Your abs are actually made up from multiple muscle groups, but the part that creates the six-pack look is called the rectus abdominis. This is the sheet of muscle on the front of the stomach that is used in order to prevent the body from bending backwards and to help us lean forward.

To train this area then, you need to perform exercise that involve bending forward such as sit ups and crunches. What’s important is to make sure you feel the rectus abdominis doing the work and that you are folding at the stomach.

In other words, do not allow yourself to bend at the hips, in which case you won’t really be working the abs at all.

Another tip is to train the transverse abdominis too. This is the band of muscle that wraps around the core and that holds the stomach in while supporting the back.

This is what will help to keep your stomach flat, while the rectus abdominis gives it the detail.

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What It Takes to Develop Six Pack Abs

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Six pack abs is one of the most common goals of people who get into body building. Yet it can seem very elusive for most people, as they can work out for weeks and months without seeming to make any progress.

That’s because most people go about building six pack abs wrongly. It’s not just about doing a lot of push-ups and sit-ups. Yes, ab exercises are important, but on their own they’re not going to get you there.


Here’s how to actually get six pack abs.

Selective Working Out Doesn’t Work

Trying to just work out one area of your body to develop that part’s muscles doesn’t work. In other words, exclusively doing abdominal exercises won’t get you six packs.

Why? Because your abs have fat covering them. Even if under all the fat you have ripped abs, people won’t be able to see them. Unfortunately, when you’re just doing push-ups and sit-ups that’s what you’re doing: toning your muscle under the fat, without eliminating the fat.

The first step to actually getting six pack abs is to reduce the amount of fat in your abs. Unfortunately, you can’t selectively lose fat. You have to lose fat throughout your entire body for this to work.

Removing the Fat

Fat burning essentially comes down to doing cardio exercise regularly. Try to exercise at between 70% to 80% of your maximum heart rate for 30 minutes or more three or four times a week.

If you do this, in about a month you’ll start to notice your body overall becoming more toned. If you measure your body fat percentage, you’ll find the amount of fat in your body lowering and the amount of muscle increasing.

As this happens, your abs will naturally become more and more visible.


Of course, in order to burn that fat you’ll also need to make changes to your diet. You can’t just burn fat and then take the fat back into your body.

Eliminate all extraneous fats from your diet. A bit of fat from protein foods or other “healthy fats” is okay, but stay away from anything that’s unnaturally fat.

That means no deep fried foods, no fast foods, no meals that are frozen or microwavable. Read the calorie contents and ingredients of packaged foods before you buy.

Building Stronger Abs

The last and final step is to do the exercises that strengthen your abs. You can start the phase at the same time as when you start cardio and start changing your diet, but you’ll only see the results from the ab workouts once you do the rest of the steps discussed in this article.

There you have it. To build abs, you need to burn off the fat throughout your entire body so there’s minimal fat covering your abs. Then you need to change your diet to keep that fat off. Finally, use abdominal exercises to tone up your ab area.

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The Strong Stomach Workout

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When beginning an abdominal workout routine, for most people the goal is simple: a flatter stomach. While a smooth, flat stomach looks good, it is less of an accomplishment if the the stomach muscles have not gained any strength. In addition to slimming down around the outer abdominal, it is also important to build strength in the core abdominal. Below are some stomach exercises that work out the core to build strong muscles throughout the abdomen. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Tone Your Torso

Begin this stomach exercise on all fours, knees and hands on the floor. Keep your stomach pulled in and extend your left arm out in front of you (football fans, imagine a referee signaling first down). Keep this arm outstretched as you extend your right leg out behind you. Switch arms and legs, and repeat for an entire set. Take particular care not to let your pelvis sway out of position.

Butt Burner

You will need to lie on your back for this exercise. Use a mat or towel to cushion your spine. Bend your knees so your feet are flat on the floor, and position your arms at your sides. Squeeze your buttocks as you lift your pelvis off the floor. Keep the rest of your body in line. Raise your pelvis to about forty-five degrees, so your upper body from your head to your knees makes a straight, flat ramp. Hold this for three to five seconds before slowly lowering your pelvis back to the floor. Repeat for an entire set.


Crunchless Crunch

This stomach exercise is fairly simple in theory but can be fairly difficult to perform. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominal to move your belly button toward your spine. Hold for ten seconds. If this feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Scissor Kicks

This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.

These are just a few of all the strength building stomach exercises out there. If you are looking to build strength in your midsection, look for any exercise that works your core, especially the transverse abdominal muscles. Many components of Pilates are good for this also.


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