How to Get the Ultimate 6 Pack
 |
| 6-pack abs |
I
have researched and developed this sit up routine in trials with athletes,
bodybuilders and normal people.
It
has shown to be the best routine in producing strength, stability and most of all a fantastic looking stomach.
It
does this by allowing the twitch fibers and neurons in the abdominal and
oblique muscles to develop faster than any other routine.
The
routine can be varied as you become stronger by adding more reps and advance to
the more technical exercises over time.
In
case you are unsure a rep is an individual sit up and a set is a group of reps.
E.g.
one set of 10 reps: means 10 sit-ups.
The
routine must be followed daily or if struggling every second day. I will now go
trough the best exercises for developing a start to your ultimate six-pack.
Women
can also use the routine although developed through using men as the subjects.
This can be done by halving the reps for every exercise depending on what level
you feel you are at.
Below are the exercises going from easiest to hardest and the
explanation of how to properly execute the movement:
1. Lie on your back on the floor and
hook your toes under a heavy piece of furniture. Even better, use an ab board
and hook your toes under the ankle constraints.
2. Bend your knee comfortably and keep
them bent throughout the entire set. This helps to relieve concentrated back
strain.
3. Place your hands across your chest or
fingers behind your ears, don’t pull on your head you will damage your neck.
4. Curl your head, shoulders, upper back
and lower back slowly in succession off the floor until your torso is
perpendicular to the floor.
5. Hold the upright position for a
second and reverse the movement slowly until reaching the starting point.
6. Resistance may be added by varying
the degree of incline if you are using an ab bench or by holding a weighed
barbell plate behind your head.
Twisted sit ups:
 |
| abdominals-bent knee alternated twisting sit ups |
1. Lie on your back on the floor and
hook your toes under a heavy piece of furniture. Even better, use an ab board
and hook your toes under the ankle constraints.
2. Bend your knee comfortably and keep
them bent throughout the entire set. This helps to relieve concentrated back
strain.
3. Place your fingers behind your ears,
don’t pull on your head you will damage your neck.
4. Curl your head, shoulders, upper back
and lower back slowly in succession off the floor and twist your torso to the
left touching your left knee with right elbow.
5. Hold the upright position for a
second and reverse the movement slowly until reaching the starting point.
6. Perform the sit up again but this
time twist to the right, touching you right knee with left shoulder.
7. Hold the upright position for a
second and reverse the movement slowly until reaching the starting point.
8. Resistance may be added by varying
the degree of incline if you are using an ab bench or by holding a weighed
barbell plate behind your head. Advanced athletes may want to do both!
9. Continue reps right and left until
the end of the set.
Crunches:
1. Lie flat on your back and place your
calves on a flat bench seat.
Your hamstrings should be perpendicular
to the floor.
2. Place your hands behind your head
with fingers interlaced together.
3. Perform the following movements
simultaneously:
·
Pull your hips from the floor using your lower abdominal muscles.
·
Raise your shoulders and back from the floor using your upper abdominal
muscles
·
Force your shoulders in moving them toward your hips
·
exhale hard
4. Hold the contracted position for a
slow count of 1-3seconds.
5. Keep repeating this movement for
stated reps.
Leg raises:
1. Lie flat on your back on the floor or
exercise mat.
2. Place both your hands just past or
underneath your bum.
3. Keeping your legs together bend your
knees very slightly keeping your feet off the floor.
4. Use your abdominal muscles to slowly
raise your feet upward in an arc until they are above your hips.
5. Slowly turn them to the starting
position just above the floor.
6. Repeat these movements until you have
completed the required number of repetitions.
7. If you find this to hard just bring
your knees up to your chest and then put feet back to original position,
instead of raising the whole leg to a vertical position.
Side Bends:
1. Stand up straight and with your arms
straight down at your sides.
2. Bend
3. When you reach a point where you
cannot bend further, inhale, hold your breath and raise yourself back to the
erect starting position exhaling when you reach the vertical position. Can be
done holding a weight in your hand to increase difficulty of the exercise
4. Repeat this movement numerous times
before switching to the opposite shoulder.
Sit up with leg raise:
1. Lie on your back on the floor and
hook one foot under a heavy piece of furniture. The other leg must be straight
out in front of you.
2. Bend your knee comfortably and keep
your leg bent throughout the entire set. This helps to relieve concentrated
back strain.
3. Place your hands across your chest or
fingers behind your ears, don’t pull on your head you will damage your neck.
4. Curl your head, shoulders, upper back
and lower back slowly in succession off the floor until your torso is
perpendicular to the floor, at the same time bring your knee up to your chest.
5. Hold the upright position for a
second and reverse the movement slowly until reaching the starting point. Move
your torso and leg in a simultaneous movement.
6. If this is easy which you can place a
small weight behind your head. Repeat for specified number of reps.
7. Now sap legs and do the same for the
other side.
Advanced rotation crunch:
1. Lie on your back on the floor and
hook your toes under a heavy piece of furniture.
2. Bend your knee comfortably and keep
them bent throughout the entire set. This helps to relieve concentrated back
strain.
3. Place your hands across your chest or
fingers behind your ears, don’t pull on your head you will damage your neck.
4. Curl your head, and shoulder blades
slightly off the floor keeping your stomach tight.
5. Now the hard and complicated bit!!
Staying at the same height off the floor bend to the left slightly and hold for
a second.
6. Now staying bent left slightly lift
your torso a few centimeters hold for a second keeping your abs tight.
7. Now move your body back to the
straight position staying at this higher level and keeping stomach tight, hold
for a second.
8. Now bend your body to the right
slightly staying at the higher level and keeping abs tight, hold for a second.
9. Staying bent to the right lower back
to the original position just above the floor, keeping abs tight and hold for a
second.
10. Now straighten up to the original
position on the lower level hold for a second and keep abs tight.
11. Repeat this rotation for half of the
reps in the direction described.
12. For the second half of the reps rotate
in the opposite direction as described above.
Good luck it’s a hard one but enjoyable
once you’ve got the hang of it
Lower stomach vertical leg raises:
1. Begin laid on your back, place your
hands under your bum and raise your legs to a vertical position so your toes
are pointing to the sky.
2. Now with your legs together or
crossed, still straight pointing at the sky. Lift your pelvis off the floor.
You may need to support yourself pushing down with your hands.
3. Push your legs and hips upward in one
movement keeping legs vertical. You will feel your middle to lower stomach
working very hard.
4. Repeat this movement for the sated
amount of reps.
Now for the specific routines:
These routines should be carried out
every day or every second day for the best results.
I strongly recommend you use an exercise
mat or a folded towel to prevent damaging your coccyx.
Start at what ever level you think you
can manage and work your way up by increasing reps by 5 every week or advancing
onto the next routine when you feel comfortable.
Females can do the same routines just
half all the reps
Beginners Routine:
Normal sit ups: 4 sets of 10-15 reps
Twisted sit ups: 2 sets of 10 reps
Side bends: 3 sets of 20 reps
Crunches: 2 sets of 5-7 reps
Carry out once a day, if to hard start
with 2 of the exercises and develop it to the full routine.
Intermediate Routine:
Normal sit ups: 1 set of 30-40 reps
Crunches: 4 sets of 20-30 reps
Twisted sit ups: 2 sets of 20-30 reps
Led raises: 3 sets of 20 reps
Carry out once a day
Advanced Routine:
Normal sit ups: 1 set of 50+ reps
Crunches: 2 sets of 40+ reps
Sit up with leg raise: 4 sets 15+ reps
Advanced rotation crunch: 3 sets of 12+
reps
Lower stomach vertical leg raises: 2
sets 15+
Carry out once a day
Below are some helpful tips to try and help you maximize your routine
and get the best six pack possible:
1. Train your abs on an empty stomach.
This allows you to burn body fat as fuel
instead of carbohydrates.
2. Perform cardio activity before your
workout.
When the body is warmed up as a result
of cardiovascular activity, you're able to get a better contraction on your abs
when you work them. The warm up enables you to better feel the deep muscular burning
sensation when your abs are trained.
3. Contract and flex your abs in between
sets.
This technique helps to build abdominal
definition. Bodybuilders have been known to stretch and flex in between sets to
increase muscle definition. I find this help a lot.
4. Minimize rest time in between sets.
Try to only take 1 minute of rest [or
less] time in between abdominal exercises. The goal is to keep rest to 30 - 40
seconds in between sets.
5. Focus on the diet.
Your diet is the main factor in how your
abs will look.
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