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I want a 6 pack

L

Lager

Diamond Member
I want to develop a six-pack. What are the best procedures/exercise regimens taken to develop rock like abs?
 
Lay down on the ground, keep legs and arms straight and lift feet about 1 foot off the ground for 10 seconds. repeat and rinse until tired.

Do this everyday and in 2 months, you'll have abs of steal.
 
Originally posted by: Xiety
get below 9% BF.
Click to expand...

Indeed. No amount of ab exercise would get you a 6 pack unless your BF is hella low.

Doing cardio and eating as clean as possible would do it. (vegetables, lean meats, no excess sugars or refined carbs) you get the idea. Look it up too. Go to geekfitness too.
 
Go to your local Fry's, take your shoes and socks off (ewww) and try one of these thing-a-ma-jiggers. Then we'll have a foundation (with your height and weight, of course) to prescribe a regime por j00.

Short answer:
Low Fat Diet
Heavy aerobic activity
Crunches and Leglifts
 
Do a hundred crunch's a day
25, one minute, another 25, 45 seconds, another 25, 30 seconds. Or you can reverse the time if you want. Then after about 2 weeks of that you will be able to flex your ab muscles or roll your stomach. During times when ur just sitting there roll ur ab muscles, flex them thatll help burn calories.

After the first week start buying medecine balls
or weights that you can use.

REMEMBER

A crunch is is not all they way up to the knee. you should get about 5 inch's off the ground with your sholders and that is high enough.

DO NOT increase the number of crunch's. As the weeks go buy increase the weight you use while your doing the crunchs. Ive found holding anything from a dumbell to a detergent bottle filled with pennies and water will do the trick.

THE BIGGEST THING IS INCREASING YOUR WEIGHT. To loose weight and develop the ab muscles STRENGTH training is key. Once you develop them cardio is the key to keeping them.

If your gonna do crunch's I suggest doing a good ol regiment of pushups, thatll help your upper chest/pecs/and your arms.
 
Originally posted by: PCMarcelino
BTW, focus on getting an 8-pack. Obliques rock.
<---Still is searching for his 8-pack.
Click to expand...

Obliques are nice, yep, but they aren't really considered to be part of an 8-pack. The extra two little "rivets" in the eight pack are just your lower abs. Some people will be able to get them to show, and some won't...genetics plays a major role here. Actually, genetics plays a major role in the appearance and prevalence of your six-/eight-pack as a whole.

You don't need below 10% bodyfat to see your abdominal muscles, but it'll help a lot (as mentioned above, that mostly depends on your genes). As for how to get below 10%...I'm going to assume your male, and so below 10% is safe for you. Just throw in some cardio to cut away the fat, work at increasing the size and strength of your abdominals through strength training (weighted incline crunches, leg lifts, side bends, etc.), and watch what you eat.

You don't need to be super dieter to get to that body fat percentage, but you need to stay away from high-fat foods, and try not to eat too much in the way of refined carbs and sugar. However, you shouldn't need to abstain completely. I'm around 8% bf right now, and I love me sum pasta and bread. I also love any type of chewy candy (gummy bears, mambas, star bursts, etc)...I just have to watch how much I let myself eat. Heh.
 
Originally posted by: warcrow
Lay down on the ground, keep legs and arms straight and lift feet about 1 foot off the ground for 10 seconds. repeat and rinse until tired.

Do this everyday and in 2 months, you'll have abs of steal.
Click to expand...

which you wont be able to see because its covered in fat... 😛

unless you run it off... 🙂
 
Cardio. Lots of it. And diet.

I lift, do 45-60 min of cardio daily, and ride my bike to work 4 days a week. 1600 calorie diet w/ 3-4 meals a day, avg 2 lbs lost per week. I'm about 6 weeks away from getting my 6 pack, majority of the fat is gone.

Drink lots of water, minimum of a gallon per day. Anything less is unhealthy, plus you get stretch marks if you don't hydrate (water makes your skin elastic). Cut everything else out. No soda, no juice, no alcohol, no coffee, nothing. Just water and tea.

Once the fat is gone, go heavy on the ab exercises to bulk up. While you're in fat burning mode, do lots of light reps on your abs to work your surface muscles. It'll help burn off some of the fat.

And yes, geekfitness.com
 
Thread-Jack
Virtuamike - Congrats and keep up the hard work.
Question tho, Do you get headaches? It seems like you're in high-caloric deficit (which is a good thing to lose weight).
 
Looooow bodyfat is key. Past that, doing more ab exercises and thus making those muscles bigger will help make it more pronounced, and give you a little leeway with the bf%, not much though.
 
Originally posted by: Cashmoney995
Do a hundred crunch's a day
25, one minute, another 25, 45 seconds, another 25, 30 seconds. Or you can reverse the time if you want. Then after about 2 weeks of that you will be able to flex your ab muscles or roll your stomach. During times when ur just sitting there roll ur ab muscles, flex them thatll help burn calories.

After the first week start buying medecine balls
or weights that you can use.

REMEMBER

A crunch is is not all they way up to the knee. you should get about 5 inch's off the ground with your sholders and that is high enough.

DO NOT increase the number of crunch's. As the weeks go buy increase the weight you use while your doing the crunchs. Ive found holding anything from a dumbell to a detergent bottle filled with pennies and water will do the trick.

THE BIGGEST THING IS INCREASING YOUR WEIGHT. To loose weight and develop the ab muscles STRENGTH training is key. Once you develop them cardio is the key to keeping them.

If your gonna do crunch's I suggest doing a good ol regiment of pushups, thatll help your upper chest/pecs/and your arms.
Click to expand...

Worst advice i have ever heard, doing that without working the opposite muscle groups will make your shoulders move forward and your back hunch.

Go to a gym, work allround excersises and get your fat percentage down 99.9% of visible obliques come from low body fat.
 
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