If you mention the words, 'six pack' and 'summer' together, most people immediately think of beer. Images flood their mind of relaxing, warm, summer days spending time with friends and having a couple of coldies!
In this article, we’re more concerned with the other type of ‘six-pack’ the abdominal type and how you can get them fast!
There is no other body part that is more universally revered than a set of rippling abdominal muscles on men and a toned flat midsection on women. They are the hallmark of athleticism and indicate a great level of physical condition.
Unfortunately though, it is a very elusive goal. It seems that no matter how hard they try and no matter what exercises they perform, most people never seem to attain the highly desirable, 6 pack abs displayed by many of the people that grace the pages of health magazines.
Surprisingly, it is actually very easy to get 6 pack abs and in this article we will show exactly what you need to do
Attaining 6 pack abs requires a multi-directional approach; you must combine a variety of factors in order to get the desired result.
Firstly, you need to apply principles to build the abdominal muscles as well as principles to strip the fat that overlies them.
Let’s face it, even if you have the most well-developed 6 pack abs in the world, if they are covered by an ugly layer of fat, you won’t be able to see them and neither will anyone else!
Before we cover the exercises for training the abdominal muscles, let’s firstly go through the ten ‘Six-Pack Abs’ principles:
1. Train all the abdominal muscles
2. Apply the abdominal training principles
3. Do not perform more than 20 reps per set
4. Train to failure on every set
5. Progressively overload the muscle
s 6. Don’t train abs more than twice a week
7. Perform 2-3 giant sets of 5 exercises each workout
8. Train all muscle groups (weight training)
9. Regularly perform cardiorespiratory (aerobic) exercise
10. Follow a sound nutritional plan
1. Train all the abdominal muscles
The abs are made of four muscles: rectus abdominis (the muscle at the front of your abdomen), the internal obliques, the external obliques (the muscles at the sides of your body) and transversus abdominis (the inner-most layer of abdominal muscle).
In order to have great-looking, strong and functional abdominal muscles it is imperative that exercises are performed that work all four muscles.
2. Apply the abdominal training principles
The abdominal training principles should be used when any exercise is performed for the abs. They are as follows:
• Perform the movements slowly
• Work through a full range of motion (from full extension to full contraction)
• Emphasise the stretch of the muscle being worked
• Breathe out during the flexing (concentric) phase
• Focus on squeezing the muscle being worked
3. Do not perform more than 20 reps per set
Performing more than 20 reps per set trains your muscles for endurance rather than strength or muscularity. If you can perform more than 20 reps for an abdominal exercise, change the exercise or find a way to make it harder. Aim to work within the rep range of 8-15.
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