The 6 Pack Abs Workout

A strong mid section is essential for many sports and therefore it will be a wise choice to strengthen it. On top of the added support for your back muscles, who won’t want to have a set of sexy six-pack to show off when they are in the beach?

You will need to keep in mind 3 important aspects which must be included in your 6 pack abs workout. They are, an appropriate cardio workout, right diet and effective abdominal exercises.

The appropriate cardio workout

In order for your 6 packs to show, you must achieve a decently low percentage fat. Anything too high will diminish your hope of seeing it. The most effective way to reduce fat is through cardio exercises.

This might be a huge turn off to many as endurance exercises are tiring and draining. Not to worry, I’ve been through it and I know the perfect plan for it.

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There are two methods of cardio workout. Firstly, use the alternate intensity workout and this is how it works. Using any cardio exercise you’re familiar with such as running or biking, use a minute to run at around 60% to 70% of your maximum heart rate. A simple gauge is to feel your body working at moderate capacity.

After the first minute, for the next 20-30 seconds, run or bike at near tolerable maximum rate (approx 90% heart rate). Repeat the process as many times for about 15 to 20 minutes. Do this workout at least twice a week to burn fat effectively. This is a good choice for many who are already fit and just want to cut their fat percentage.

The second form is more straightforward. Take a half hour to an hour of reasonable intensity jog or biking. This should allow you to burn fat and maintain your muscle tissue mass. Do this at least twice a week to burn fat. Remember that a common mistake by many is to over train. This will kill your results and always be cautious of your intensity during each workout.

The Right Diet

I am sure some of you give the excuse of overeating on a particular day with the fact that you had your workout earlier in the day and the food was to “replenish the loss nutrition”. Yah right. You know it isn’t true! Don’t shoot for yourself in your feet by doing that.

To get the most out of your 6 pack abs workout, you will need to have discipline. You don’t want any build up of fats on your body or the hard work will be in vain.

Spread your meal times to 3 to 4 times a day and have smaller portions each time. During each meal, have a balanced diet consisting of high protein, moderate carbohydrates and low fat. Replenish your body fluids by drinking lots of water. Research has shown that by drinking water you will keep your mind sharper. That’s another reason to drink lots of water!

Effective Abdominal exercises

Your abdominal consist of several muscle groups but this article will address two of them and they are the Rectus Abdominus (abs) and the Oblique (the side of your waist).

Rectus Abdominus

The usual exercise includes crunches and sit ups. They are a perfect starting point for many and they sufficient for a great workout. However, if you want an intermediate abdominal exercise, you can try using weights.

Russian Twist with weights

1) Position yourself with the sit up position. Secure your feet such that it won’t move.

2) Lift your upper body up to produce a V-shape from the side view. Extend your arms perpendicularly to your chest in this position.

3) Hold a piece of weight (eg. dumbbell) tightly with your hands.

4) Twist your body to the right until your arms are parallel to the floor. Do this while exhaling.

5) Return to this position and repeat again and this time turning to the left.

The Oblique

Your can use normal oblique crunches, barbell side bends and decline oblique crunches.

Normal oblique crunches are sit ups which require you to twist your waist while sitting up such that your right elbows touches your left knee.

Barbell side bends

Using a barbell, carry it on your shoulders and stand up straight. Now bend sideways to your right then to your left repeatedly. You will feel your sides working hard.

Decline Oblique Crunches

1) Position yourself on a decline bench

2) Raise only your torso such that it is roughly parallel to the floor. Place one hand on one side of your head while the other on your thigh. This is your starting position.

3) Like the normal oblique crunches, the elbow which your hand is on the side of your head will touch the opposite knee. (eg right elbow touches left knee). Do this motion slowly and feel the contraction of your obliques. Repeat a number of times before switching sides.

Like any other exercises, using weights to train your abs is very helpful too. After your abs are competent enough from the above exercises, I would recommend that you start using weights to as part of your training. However, many people would not know how to begin and the proper techniques to use.

To find out more, read this article about some of the health benefits from weight lifting (don’t worry about the title of article, it is about weight lifting instead of weight loss) and claim your completely free coaching videos! Don’t miss this opportunity!

Repetitions

Now that you know the exercises to do, my best advice to you is to have moderate number of reps in each set (egs 9 to 15 for one set of crunches). This is to promote muscle growth which is the chief reason for our exercise. Between each set, rest for about 20 to 45 second. Add this into your workout about twice a week and you’ll be ready to show off your 6 pack abs soon.

You have now the knowledge, so act upon them and the hard work you put into this will be all worthwhile once people notice more of you in the beach. Don’t give up!

Click here to start Your Six Pack Quest! Don’t wait or you will miss another moment to make a positive change in you.