Have you seen some of the guys and gals in those commercials for abdominal exercisers? They have a stomach anybody would kill for. They make us believe that anyone of us can achieve a six pack abdominal area.
Getting a flat stomach is easier than achieving a six pack. Achieving a flat stomach involves working the abdominal muscle but also removing the fat that covers them. As the belly fat melts away through diet and exercise, the shape of our abs shines through.
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When we talk about six pack abs, we are talking about serious work to achieve that Adonis look. It will be an uphill battle but getting a six pack stomach is doable under the right conditions. Ask yourself these few questions:
• Do I really want a six pack?
• Why do I want to achieve a six pack abdominal area?
• Am I willing to work at it?
• What am I willing to sacrifice to gain a six pack?
• How long will I devote to developing a six pack?
These are important questions. There are various reasons to want a six pack abdominal area. Some want to impress the opposite sex. Others are body builders or fitness instructors who want to look the part for their clients.
You don’t need six pack abs to have an acceptable body. It looks spectacular in posters, movies, on the catwalk, and in swimsuit catalogs but a well honed stomach will get you noticed. A six pack is hard to maintain. Even body builders show a bit less definition in the off season.
But, if you are still convinced that a six pack is for you, we are going to talk about ways to achieve them and overall body conditioning. Remember that fat can’t be eliminated from a particular spot on the body. As we burn fat, it leaves as it will and the abdominal area could be one of the last areas to change.
Six Pack Abdominal Exercises
The first thing to know is that a body looks the best when all areas are in proportion. Speaking of the Adonis look, the ancient Greeks prized symmetry in the human body above all else. In addition to the abdominal exercises listed below, add plenty of cardio and total body strength training to the equation to complete the overall look.
1. Hanging Leg Raises — this exercise is not for the newbie. The lower abdominals work to pull our legs into the center of our body. Holding onto a bar or with your elbows in arm straps, bend the legs and curl them up to towards the elbows. As the abdominal muscles get stronger, you will be able to curl the legs further up. Resisting the urge to swing, lower the legs back to the start position.
2. Medicine Ball Sit-ups — they say that sit ups are bad for you but that is because of the strain on the neck and the back. When performing this exercise don’t arch the back or lift it entirely off of the ground. Round your back as you hug the medicine ball to your chest and curl up to the knees. Don’t touch the floor on the return but hover just above for a second or two before repeating the move.
3. Bicycle Move — we’ve all laid on our back and made bicycle motions with our legs as kids. This is the same move but with the abs engaged. Lying on your back, the hands are placed at the sides of the neck. The abs is tightened and the head and upper back are lifted a few inches off the floor, enough to engage the abdominal muscles. The legs bend at the knee and rise to a ninety degree angle. In a circular motion the legs move resembling how we ride a bicycle. To work the oblique abs, twist the upper body side to side as the legs move.
4. Ball Crunches — get one of those big exercise balls and sit on it. Slowly slide down until your back is against ball. Slide the legs our at a ninety degree angle. It seems easy but this position allows the upper abs to get the maximum work without hurting the back or the neck. The crunch up is a small move but the abs need to stay engaged to feel the burn.
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Following up that Killer Routine
To see that six pack shine through, the diet has to take a major hit. The majority of complex carbs such as pasta, bread, processed foods, and heavy starches need to be eliminated. The percentage of body fat to achieve six pack abs is quite low. Stick to protein and vegetables with a little fruit.