Sign up for our FREE bodybuilding, fitness and health
newsletter and each week we will bring you the latest training & nutrition breakthroughs!
SIGN UP NOW!
Sign up free by sending an e-mail to
NoBSBB@aol.com
Six Pack Abs Fast
By Charles E Johnson
The
reason this page is called "Six Pack Abs Fast" is because the
workouts listed do not take long. However, getting a six pack takes patience
and persistence. So what is the secret? HOW do you get a six-pack? Well, sorry
to say, but there is no miracle ab machine that you can buy. However, there is
a simple and effective way to get that six-pack that you have always wanted. Do
the following, and you will be on your way:
1. Ab
exercises: The six-pack, or abdominal muscles are a muscle like any other
muscle on your body. You have to work it out to make it grow and become larger.
2. Body
fat: After you work out and develop the abs, you have to have low body fat to
actually SEE your six-pack. If you workout your abs like crazy, but do not have
low body fat, you will not be able to see them!
3.
Nutrition: To GET low body fat, you have to eat right.
4.
Cardio: Cardio exercises (like jogging, running, boxing), along with the proper
nutrition, will help you get the low body fat you need to see that six pack.
These
four things will allow you to develop your abs.
Do at
least three different ab exercises each day you workout. That, with a
combination of cardio (you should do at least 2 days of cardio per week and
proper nutrition, you should be on your way to great abs.
Below is
a list of the most effective ab exercises that you can do:
Military
abs:
1.You
need a barbell, a bench and a workout partner to do these.
2.Lay on
the floor and put your legs on the chair so they are at a 90-degree angle.
Next, have your partner sit on your legs.
3.
Holding the barbell, try to bring yourself up towards your partner as much as
possible while your partner pushes down on the barbell. (Your partner will not
have to push hard to make it difficult for you to sit up).
*For
military abs, it is good to do decreasing sets (meaning, do a set of 10, then a
set of 8, then a set of 6).
Floor
leg lifts:
1.Laying
on the floor, rest your hands on your lower back. With your head on the ground,
lift your legs (keeping your legs as straight as possible) until they make a
90-degree angle with your body.
2. Lower
them slowly to the ground. For floor leg lifts, 2 sets of 10 is usually a good
place to work towards.
* If you
can not complete 2 sets of 10 right away, do not worry, just keep working at
it. Get as many as you can for one set, then get as many as you can for the
second set.
Bench
leg lifts:
1.Start
by laying on the bench, letting your butt and legs hang off of the end.
2. Put
your hands behind your head and hold the bench, since you will not be stable
enough without holding anything.
3. With
your legs completely straight and parallel to with the bench, lift them until
they are at a 90-degree angle with your body.
4.
Slowly bring them down so that they are parallel with your body once more. Try
to set a goal for these too. 2 sets of 5 is very good.
21s:
1. Set a
bench at a downward angle (about 45-degrees). Lay on the bench and slowly bring
yourself up to a full sit up position.
2. Go
back down to the starting position. NOW, for the next sit up, instead of going
straight up, you will go straight up and twist your body to the right (this
will work your oblique muscles on that side).
3. Come
back down to the starting position and do the exact same thing, only on the
left side.
4. Now,
do that seven more times (hence the name 21s).
Declines:
1. Set a
bench at a downward angle (about 45-degrees). Lay on the bench and slowly bring
yourself up to a full sit up position.
Full oblique
declines:
1.
Alternate sitting up and twisting to your left and right side on a decline
bench.
*You can
add weight to this for added difficulty.
Sitting
oblique declines:
1. Sit
up on a decline bench
2. Twist
your torso back and forth, keeping your your head still while looking forward.
Bicycles:
1. Lying
on the floor, start by lifting you legs up and bending your knees so that your
legs form a 90-degree angle.
2. Pedal
an imaginary bicycle by bringing one knee to your chest while straightening the
other one.
*The
slower you pedal, the better you will work your abs.
Sitting
oblique's:
1. With
a barbell resting on your shoulders, sit up as straight as you can on the
floor.
2. Twist
back and forth to work your oblique ab muscles.
Source: Workout-run-box.com – Free muscle
building, running, and boxing workouts.
Also, check out the workout forum
This article may be used on other
websites as long as it is copied to its fullest extent; the original title,
author, content, and source must all be preserved. Copyright 2008 WorkoutRunBox.com.
