How to Get an Awesome 6 Pack
Six pack abs are so named because the abdominals form into six distinct muscles. The six pack is a highly desired achievement of fitness. Getting six pack abs isn't easy or quick, but it can be done. And it requires more than just crunches, it's an entire lifestyle change. Core exercises are helpful, but you're also going to have to eat the right foods, hydrate often and get the right amount of sleep.
Instructions
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Work out your core muscles. Crunches are a great start, but in order to get a full six pack, you have to work out your entire abdominal region. Do twisting crunches (where you do crunches while touching your left elbow to your right knee and vice versa), bicycle crunches (where you keep your knees bent at a 90 degree angle and create a pedaling motion with your feet while doing crunches) and seated jackknifes (where you extend your legs, then bring your knees to your body while you lift your head in a crunching motion).
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Do cardio workouts. This may not be appealing to men who are used to weight training, but working your muscles alone isn't going to get you that six pack. You're going to have to lose the layers of fat around your abdominal area to really get the stomach muscles showing. Running, swimming, walking and calisthenics (such as jumping jacks and stair stepping) should be integrated into your regular workout routine. Cardio workouts should be done for 20 minutes a day, four to five times a week for best results.
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Use weights while working out your core. Holding a weight around your chest while doing sit-ups is a great way to incorporate weights into your abs-building routine. Do more reps with less weight to get better muscles.
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Eat healthy. All of your cardio, calisthenic and weight training will go to waste if you don't eat right. Make sure to get your full servings of fruits and vegetables each day, as well as the required amount of protein and fiber. Eat junk food infrequently and in small quantities. Your caloric intake will depend on your gender, age and BMR (base metabolic rate). To find your BMR, refer to the link in the "Resources" section.
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Drink plenty of water. It's important to stay hydrated, not only when working out, but while your body is recuperating as well. Drinking water helps your muscles to rebuild and cleans the body of toxins.
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Tips & Warnings
Be persistent. Getting a six pack doesn't happen overnight. It takes weeks or even months to get see real results. Stick with your routine and use the results you get along the way (such as smaller pants sizes) to help motivate you to achieve your goal.
References
Resources
- Photo Credit runners abs image by jimcox40 from Fotolia.com
