Strengthen your abdominal muscle and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get six pack but in the end, the effort is well worth it. You can have the most toned and defined abs but they won’t show through if there’s a layer of fat over them.
Steps:
To get six pack abs you need to do two things: Build muscle and loose fat. Details on ways to accomplish each of these goals follow:

Build Muscle:

1. Do Crunches:
Lie on the floor and cross your arms in front of your chest. Bend your knee up as far as they go. 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 towards your knees, using strictly your abdominal muscles. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off 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. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades 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. Then 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.

3. Do Leg Lifts:
Lie on the floor, legs straight out, hands at your sides. Lift your legs up until they are at 90 degree angle. Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment that will allow you to raise yourself up using arms as support and dangle your legs. This will help you to firm up your lower abdomen.

4.Do Jackknife Sit Ups:
Lie down flat on the floor. Place your hands on the ground to your side for balance, you can pick up 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 ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bring your feet towards your hips, much like a jackknife. Lie back down and repeat

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. Reach with your hands towards the raised feet. Touch your feet if possible. Relax, return to starting position and repeat.

6.Do The Scientific Best Abs Exercise:

There are certain abs exercise that triggers most muscular activity:

1. Lie on the floor, make sure your lower back is pressed on the ground

2. Take your hands behind your ears. Then bring up your knees at a 45 degree angle.

3. Start doing a bicycle pedaling motion. Touch your elbows with the opposite knee. And vice versa

4. Breathe relaxed and evenly throughout the whole exercise.

These are the steps through which you can get six pack abs.

This entry was posted on Sunday, October 12th, 2008 at 4:50 am and is filed under Getting six pack abs. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.