Fastest /Best Way to get Six Pack Abs
Getting six-pack abs is a challenge in and of itself. When your goal is to do this quickly, you need to be very disciplined and take it to the extreme. The "extreme" in this case is more involved than doing endless amounts of crunches all day long. In actuality, you have to do a number of other things in order to get your six pack to shine through. This doesn't mean ab exercises are not part of the game plan. They are important, and you need to do them a specific way to get the greatest benefit.Step 1
Eat nothing but nutrient-dense foods. Avoid processed meats, frozen dinners, candy bars, white bread, fast food and deep-fried foods. Consume healthier options such as chicken breasts, cottage cheese, eggs, fish, whole grains, fruits and vegetables.
Step 2
Drink water as your only beverage. Avoid soft drinks, flavored coffee drinks, lattes, sweet teas, fruit punch and alcohol. Consume at least 10 cups of water a day.
Step 3
Consume small, frequent meals to get your metabolism revving. Eat meals that are balanced with protein and complex carbs. A whole wheat wrap with chicken breast, lettuce and tomato is a midday meal example. Do not go more than three hours without eating.
Step 4
Lift weights to build muscle throughout your body. Perform compound exercises that force you to contract your abs to maintain stability. Bench presses, shoulder presses, deadlifts, reverse pull-ups and squats are examples. Do eight to 12 reps, three to four sets, and use the heaviest weights you can lift. Work out three times a week on alternating days.Step 5
Perform wind sprints to burn the fat on your stomach. Start out with a light five-minute jog. Run as hard as you can for 20 seconds, then jog for 40 seconds. Keep going back and forth for 20 minutes, and finish with a light five-minute cool-down. Do your cardio three times a week on the alternating days of your weight training.
Step 6
Fasten a pair of ankle weights to your lower legs and do hanging knee raises. Jump up and grab a pull-up bar with an overhand, shoulder-width grip. Crunch your knees up to your chest and squeeze for a second. Lower your legs back down until they are straight, and repeat.Step 7
Hold dumbbells above your head to do Saxon side bends. Stand with your feet shoulder-width apart, and hold the dumbbells above your head with your arms fully extended and palms facing forward. Keep your hips and lower body still as you bend laterally to your right. Go as far as you can, and bend back up. Bend laterally to your left as far as you can, and come back up. Keep going from side to side. When doing this exercise, make sure to keep your shoulders in line with your hips the whole time.
Step 8
Execute a set of bicycle crunches while wearing the ankle weights. Lie on your back and lift your legs so that your knees are bent 90 degrees and your shins are parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow toward your left knee as you fully extend your right leg. Reverse the motion and bring your left elbow toward your right knee as you fully extend your left leg. Keep alternating back and forth in a smooth motion.Step 9
Perform stability ball pikes. Lie across the ball on your stomach, place your hands on the ground and walk them forward until your toes are resting on top of the ball. Your hands should be directly under your shoulders at this point and flat on the floor. Keep your back and legs straight as you roll the ball and pull your toes in toward your chest. Lift your hips up in the air as you do this, and feel the contraction in your abs. Stop when your arms are fully extended and you form a straight line from your hands to your hips. Your body should be at an angle that is just under 90 degrees. Slowly roll back to the starting point, and repeat.
Step 10
Fasten the ankle weights back on to do V-ups. Lie flat on your back with your arms overhead and and your legs straight in front of you. Hold a medicine ball in both hands. Keep your arms and legs straight as you lift them both at the same time. Bring the ball toward your feet and
squeeze for a second. Lower your arms and legs back down, and repeat.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of ab exercises. Do them right after you finish your cardio sessions.
Things You'll Need
- Pull-up bar
- Stability ball
- Ankle weights
- Medicine ball
.jpg)
Comments
Post a Comment