Written by Rodney Southern in Exercise
Viewed by 75 readers since 03-02-2009
Many people aspire to obtain the coveted six pack, but it hard to achieve. Getting a six pack takes hard work, dedication and time. All you really need to do to get a six pack is lose excess body fat and strengthen your abdominal muscles. That seems rather simple, but actually putting the work in is the hard part. You will not achieve a six pack in a week or even a month, so you will need to have patience and strong willpower to succeed.
How to Get a Six Pack: Crunches
Crunches are one of the best exercises you can do to get a six pack. The key is to do them correctly and consistently. You will need to do at least two sets of fifteen crunches most days of the week. To do a proper crunch you will first need to lie on the floor on your back. Now bend your knees and keep your feet planted firmly on the floor. Place your hands behind your head and focus on a specific point on the ceiling. Use your abdominal muscles to pull yourself up towards your knees. As you pull yourself up, keep your eyes focused on your chosen focal point and keep your feet planted firmly on the floor. Lower yourself back towards the floor until your shoulders are approximately one inch from the floor, and repeat. Make sure that you are using your abdominal muscles to pull you up or this exercise will be much less effective.
How to Get a Six Pack: Sit-ups
Sit-ups are performed almost like crunches. The only difference is that you will place your arms across your chest and you will touch your chest to your knees. You still need to keep your feet planted firmly on the floor and use your abdominal muscles to pull yourself up. Lower yourself until you are approximately one inch from the floor and repeat. You should also do two sets of fifteen sit-ups most days of the week.
How to Get a Six Pack: Oblique Crunches
You will need to tone and strengthen the sides of your core as well to develop a six pack. Perform a basic crunch, but do it on each side while laying on the opposite side. You will need to do two sets of fifteen oblique crunches per side most days of the week.
How to Get a Six Pack: Burn Fat
You will also need to burn any excess fat in order to see the muscles you have developed. To do this, you should aim for forty-five minutes of cardiovascular exercises at least four days a week. You can do things like jogging, aerobics, cycling or elliptical training. Make sure to get your heart rate up and keep a steady pace for the best results.
Getting a six pack is easy in theory, but the execution is the difficult part. It will take time and you will need to be patient and keep up with your six pack exercise routine. Those who are already at a high fitness level will obviously achieve a six pack faster than those who are at a lower fitness level. You should always consult a doctor before beginning any exercise routine and they may also be able to give you some advice on how to develop a six pack faster.