Six pack abs??!!?!?! HOW TO GET SIX PACK ABS?!
Question: Six pack abs!?!?!!!?!!?! HOW TO GET SIX PACK ABS!?
Six pack abs!?!?!!!?!!?! HOW TO GET SIX PACK ABS!?
Workout plan:
Healthy diet lots of water, tuna, veggies, fruits without sugar ect!.!.
30 minutes on eleptical trainer, 45 minutes on stationary bike, 5, 236 m track walks while lifting 5 pound weights!. 8 minute abs video twice a day
5 reps of 1 minute planks!. 1 mile jog!. 50 band crunches, 200 situps!.Www@Answer-Health@Com
Workout plan:
Healthy diet lots of water, tuna, veggies, fruits without sugar ect!.!.
30 minutes on eleptical trainer, 45 minutes on stationary bike, 5, 236 m track walks while lifting 5 pound weights!. 8 minute abs video twice a day
5 reps of 1 minute planks!. 1 mile jog!. 50 band crunches, 200 situps!.Www@Answer-Health@Com
Answers:
Nice plan but try mine
Steps
To get six pack abs you need to do two things: Build muscle and lose fat!. Details on ways to accomplish each of these goals follows:
Build Muscle
1!.
Do Crunches!. Lie on the floor (with or without a mat) and cross your arms in front of your chest!. Bend your knees up as far as they go!. (Do not place both hands behind your head!. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck!.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor!. Draw in your abdomen towards your spine while inhaling through your nose!. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles!. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster!. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor!. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor!. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs!. The proper breathing and flexing make all the difference!. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground!. Do not let your head touch the ground and repeat!.
2!.
Do Sit Ups!. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest!. Sit all the way up, lifting your lower back off the floor along with your shoulder blades!.Lower yourself down!. Repeat!. Once this becomes relatively easy for you (i!.e!. you can do a quite a bit with ease) start adding more challenges!. Find an incline bench or do these on an exercise ball!. Once you "graduate" from that, do weighted sit ups!. Hold a weight on your chest while you do these!. As these become easier, hold heavier and heavier weights!. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up!. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow!.
3!.
Do Leg Lifts!. Lie on the floor, legs straight out, hands at your sides!. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close)!. Lower your legs and repeat without letting your legs touch the floor!. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs!. You can perform leg lifts there too!. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest!. It's more difficult to raise your legs to a horizontal position with your legs straight!. This helps firm up the lower abdomen!. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet!. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar!. Still too easy!?!.!.!.
4!.
Do Jackknife Sit Ups!. Lie down flat on the floor!. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement!. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling!. You should be able to kiss your knees at the top of the motion!. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife!. Lie back down (i!.e!. "spread out") and repeat!. Place a weight between your feet when you think you can handle it!. What's that!? More!?
5!. Do V-ups!. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head!. Simultaneously raise legs and torso!. Don't bend your knees! What kind of V would it be if you bend your knees!? Reach with your hands toward the raised feet!. Touch your feet if possible (will require some flexibility)!. Relax, return to starting position and repeat!. Add weight between feet to match your taste!.
6!.
Static Hold and Side Statics!. Put your body into the push-up position but with your elbows on the floor, and your whole body flat!. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs!. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds!. To perform the side static hold roWww@Answer-Health@Com
Steps
To get six pack abs you need to do two things: Build muscle and lose fat!. Details on ways to accomplish each of these goals follows:
Build Muscle
1!.
Do Crunches!. Lie on the floor (with or without a mat) and cross your arms in front of your chest!. Bend your knees up as far as they go!. (Do not place both hands behind your head!. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck!.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor!. Draw in your abdomen towards your spine while inhaling through your nose!. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles!. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster!. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor!. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor!. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs!. The proper breathing and flexing make all the difference!. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground!. Do not let your head touch the ground and repeat!.
2!.
Do Sit Ups!. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest!. Sit all the way up, lifting your lower back off the floor along with your shoulder blades!.Lower yourself down!. Repeat!. Once this becomes relatively easy for you (i!.e!. you can do a quite a bit with ease) start adding more challenges!. Find an incline bench or do these on an exercise ball!. Once you "graduate" from that, do weighted sit ups!. Hold a weight on your chest while you do these!. As these become easier, hold heavier and heavier weights!. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up!. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow!.
3!.
Do Leg Lifts!. Lie on the floor, legs straight out, hands at your sides!. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close)!. Lower your legs and repeat without letting your legs touch the floor!. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs!. You can perform leg lifts there too!. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest!. It's more difficult to raise your legs to a horizontal position with your legs straight!. This helps firm up the lower abdomen!. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet!. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar!. Still too easy!?!.!.!.
4!.
Do Jackknife Sit Ups!. Lie down flat on the floor!. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement!. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling!. You should be able to kiss your knees at the top of the motion!. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife!. Lie back down (i!.e!. "spread out") and repeat!. Place a weight between your feet when you think you can handle it!. What's that!? More!?
5!. Do V-ups!. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head!. Simultaneously raise legs and torso!. Don't bend your knees! What kind of V would it be if you bend your knees!? Reach with your hands toward the raised feet!. Touch your feet if possible (will require some flexibility)!. Relax, return to starting position and repeat!. Add weight between feet to match your taste!.
6!.
Static Hold and Side Statics!. Put your body into the push-up position but with your elbows on the floor, and your whole body flat!. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs!. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds!. To perform the side static hold roWww@Answer-Health@Com
Hi there, it is well publicised that diets are 95% certain to fail!. I urge you to you click http://twurl!.nl/yhr4n4 its a really awesome resource with lots of advice and it's all free!. I worked off 5 pounds in six weeks by using their methods Www@Answer-Health@Com
You're still young, but proper training will not hurt!.
This site has one of the most proven and effective abs program on the market!. You have to be dedicated though, for it requires self-discipline!.
Good luck!
http://www!.freeflexer!.com/ripped!.htmWww@Answer-Health@Com
This site has one of the most proven and effective abs program on the market!. You have to be dedicated though, for it requires self-discipline!.
Good luck!
http://www!.freeflexer!.com/ripped!.htmWww@Answer-Health@Com
For a fast easy workout schedule go to http://www!.firsttimelifter!.com!. You need to work on a variety of muscles so when your muscles rebuild they will tap into the fat on your stomach!. It will help develop faster!. Trust me I know its my site!. lol O and click on an ad so I can eat tomorrow! lol Www@Answer-Health@Com
You're plan looks great!. Keep it up, you should be getting a six-pack in no time! (only thing helping you get the six-pack are the crunches and sit-up lol, but if you're chubby, the bike and jog works)Www@Answer-Health@Com