Three Keys to Getting Six Pack Abdominal Muscles

Introduction To Getting Six Pack Abdominal Muscles

One of the biggest misconceptions about getting six pack abdominal muscles is that you must spend hours in the gym concentrating on ab exercises. That’s not true!

Three Keys To Getting Six Pack Abdominal Muscles

six pack abdominal musclesIn fact there are three keys to gaining a six pack:

1 Healthy Diet

2 Exercise

3 Tightening up the abdominal muscles

Key #1 – Diet

You have six pack abdominal muscles hidden under the fat. You need to lose body fat to reveal it so a healthy diet is vitally important.

One of the best ways to develop a fat-free abdomen is to eat more often, say six times per day. Your body is pretty smart and when it realises that you’re eating regularly it will store less food as fat because it won’t need fat stores for future use.

  • Eat healthy food such as the following:
  • High quality meat such as fish, chicken, turkey. and organic beef or lamb (but not bacon).
  • Nuts, beans and seeds. These are loaded with healthy fats, fiber, and protein.
  • Complex carbohydrates such as cereals, potatoes, wholemeal pasta and wholemeal bread.
  • Plenty of fresh fruit, vegetables and side salads.
  • Plenty of water, preferably spring or filtered – especially alkaline, ionised water. Squeeze some fresh lemon juice into some of your glasses of water.

A typical day would include a healthy breakfast, two light meals and in between snacks of fresh fruit, nuts and water.

Key #2

Try to do some cardiovascular exercise, which is good for the heart, builds stamina, and burns fat.  Burning fat will reveal your six pack abdominal muscles underneath.

This is any activity that increases your heart and respiration rates, which can be any type of exercise that you feel comfortable with.

Walking is an excellent form of exercise and can be easily incorporated into your daily routine.

If you have the time to do more then try to do some high intensity workouts, incorporating interval training, ie a period of intense activity followed by a rest and then intense activity again.

Such exercises include:

  • running
  • cycling
  • rowing
  • trampolining
  • skipping
  • aerobic classes

To develop those six pack abdominal muscles it’s also good to incorporate some high intensity strength training to increase muscle tissue.   Such exercises would include:

  • squats
  • lunges
  • chest presses
  • chin-ups
  • pull-ups
  • press-ups
  • Back pulley exercises
  • weight training with dumbbells and barbells,

Key # 3

To obtain six pack abdominal muscles do some exercises which tone up the abdominal area such as:

  • jack knives,
  •  suspended leg lifts
  • abdominal crunches

Doing 50 – 100 crunches a day on alternate days will tighten up your stomach muscles.

To do this lay on your back with your knees bent and the soles of your feet on the ground.  Place your hands lightly on the back of your head and then raise your upper body as close to your knees as you can, keeping your bottom on the ground.   Slowly return to the starting position.

Start out by doing 3 sets of fifteen repetitions and then gradually increase this as you get fitter.

A variation on this is to twist your upper body slightly as you’re sitting up and touch your right knee with your left elbow.  The next time that you sit up touch your left knee with your right elbow and alternate in this way.  It makes the exercise a bit more interesting and exercises the side muscles also.

The abdominal crunch is more effective if you use an incline board.  To do this lie back on the board, put your feet under the footpads and crunch up.   If you adopt this routine you will soon have great six pack abdominal muscles and be the envy of your friends.

However, you might have tried similar methods to these already without seeing the results that you want yet.   If that’s you and you’re looking for a shortcut to getting a ripped body and six pack abs  then check outthis program here.   Take your abs training to a new level in only 30 minutes per day, four days per week.  And you can do this at home.  This is probably the best program that you will see anywhere for getting six-pack abs.

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14 Responses to “Three Keys to Getting Six Pack Abdominal Muscles”

  1. Alden Anglea says:

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  7. Avril says:

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  8. Myrtle says:

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  9. Shavonne says:

    Good article about getting great abs. I appreciate you for posting it. Keep up the fine blogging.

  10. Katheryn says:

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  11. John Anthony says:

    Excellent post – this will help me to work on my abs.

  12. Michel says:

    I’m still learning from you, while I’m trying to achieve my goals. I definitely liked reading everything that is posted on your site. Keep the articles coming. I loved it! I’m off to work on my abs now!

  13. féminité says:

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  14. John James says:

    I really like the part after you introduced the topic. Great work on this article.
    Thanks for this article.

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