How To Get Six Pack Roped Abs Fast
A shiny set of six pack abs is something that most men and women that work out dream of. Dreaming about it is the easy part – actually getting them is another. There are quite a few guidelines one should follow when pursuing a set of six pack abs, but one thing you need to keep in mind is that pretty much all of us have a six pack under our abdominal fat somewhere, it’s just a matter of bringing down your body fat percentage, and then some hardcore toning of your abdominals – upper, lower, middle, and obliques.
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Below, we’ll briefly mention five abdominal targeted exercises that you can do to shape up that flabby gut of yours. As with any exercise program, make sure you talk to a doc to see if your body can handle what you’re about to throw at it.
1. The Reverse Ab Crunch – Simply lie down on your favorite workout mat, get your thighs to a ninety degree angle with the floor (feet up), and start by bringing your knees to your chest and have your chin tucked to your chest at the same time. Go back to the starting position and slowly repeat this process, feeling the abdominal burn!
2. The Abdominal Flutter Kick – Lying on the floor (on your back) with your palms down and arms beside you, bend your knees just a little bit and extend your legs. Lift your feet about 6-8 inches off the floor, and then with a motion similar to a scissor kick, make small rapid movements with your feet, keeping your abs engaged the whole time.
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3. The Exercise Ball Crunch – Lying on the ball with your face looking up, and the ball underneath your lower back, put your arms behind your head (or you can do them with arms on your chest), lift up off the ball and then go back down again. Make sure you feel it in your abs.
4. The Bent Elbow Plank - Lying on your stomach, lift your body up onto your forearms and toes, contracting your abs, and hold the position for 5-10 seconds, then rinse and repeat. Make sure that when you life your body, your elbows are parallel to your shoulders.
5. The Oblique Crunch – Lying flat on your back with your hands in the traditional sit-up position behind your head, the key is instead of doing a regular sit-up, when you raise up cross over your midsection and try to touch your right elbow to your left knee. Do this for both sides.
There are a lot more ab exercises out there, but the ones above should give you a good starting point. Remember, your abs aren’t going to show from exercise alone – you need to modify your diet to get your body fat percentage down to a level where your abs will actually “stick out” in that area, thus showing off the much sought after six pack.
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