Any one know the basics on getting a six pack ... ?
Question:
any help ?
Answers:
keep a low body fat lean eating is the only way to see them once your body is lean enough crunces twists leg raises and side bends will do you good
ask a 21 year old dude. one will only get you through one day
do lots of crunches and situps, and eat right.
sit ups. seriously lots of them. :0
do major crunches and situps.also swimming laps gets u results FAST!
Okay, two sit-ups everyday. Probably anywhere from 50-100. Then, you can try leg ups. Lay on your back on the ground and put your hand underneath your butt, then lift your feet 6 inches off the ground and hold it for 60 seconds. Take a break and do it again. Repeat this for as many times as you feel necessary. Then, you can try actual high tech crunches. You do like a normal sit-up but lay flat. Keep your butt on the floor and without bending your arms and legs bring your hands and feet as close together as possible in the air. It hurts but it will work.
Abs are made in the kitchen, so don't eat anything with "high fructose corn syrup" "enriched flour", or anything "partially hydrogenated"
5 exerscises for abs:
Hanging leg raises, kick out crunches, decline rope crunches, and upward crunches.
Hanging leg raises- hang on a chin up bar, lift you legs, knees bent or straight, knees toward chest, exhaling powerfully, then lower your legs, that's one rep, try to get 25 and do 3 sets. DO NOT SWING LEGS
Kick out Crunches- Take a weight, plate dumbbells, whatever you can hold comfortable with both your palms facing in. I suggest to start around 25 pound, go down if necessary. Lay on a flat bench, legs slightly lifted, weight above the top of your head. Pull your knees toward your chest, bending as you go up, Crunch your upper body toward your legs, and swing your weight over your knees at the top of the motion. exhaling powerfully. Go back to start, that's one rep. Try 25, 3 sets.
Decline rope crunches- Now, these take alot of setting up, but they're brutal and worth it. Take a rope grip, and attach it to the bottom part of a cable crossover machine, then drag a decline bench to about a foot or 2 from the cable your rope is attached to. Get on the decline bench, hook your legs, and have a partner hand the rope to you, go back down as far as you can, then crunch forward, exhaling powerfully. Try 10 reps with 2 plates on the crossover weight to begin with, try 3 sets. Your lower back might have to get used to the angle and weight. If it hurts, it's not injured, just sore.
Upward crunches- More of a toning exercise for the upper abs. Lay on the floor, and put your feet, knees bent, on a bench in front of you. hold a 10 pound weight behind your head, pull your whole torso UP toward the ceiling, exhaling powerfully. That's one rep, go until you can do another, then do another set.
There's one other way, too, you run, medium speed, on a treadmill, abs as tight as you can keep them. It's great.
Hope this all works, if you need more instructions and other exercises, bodybuilding.com is a great resource.
A lot of abdominal exercises and a very low fat diet. Your abs will only show once you get rid of almost all the fat around them. Check your body fat percentage, you need to bring it down.
No, but I can tell you how to get a keg. Beer, Beer and more Beer!
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