If you’re a fitness fan, you surely won’t rest till you get your six pack abs! They are the most compelling testimony that you worked hard to get a gorgeous, toned body, whether you’re a man or a woman. How can this goal be reached though? Check out the following clues.
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To reach your goal in the least amount of time, you should first make sure you know exactly what exercises are the most effective. Focusing on the upper, lower and obliques muscles will be required . Using exercises that target these specific areas will ensure you are well on your way to that chiseled look . Following is a detailed look at the process.
CRUNCHES - Lie on the floor with your arms folded on your upper body and bend your knees. Be warned, any “support” by keeping your hands behind your neck will leave you nursing an aching neck! Proceed by putting the entire weight of your upper body in your abs to get your shoulders as far up as you can. Don’t use your whole back to do this as you won’t work your abs as hard. Count to 3 when you reach the top, then gradually come down, enough as to have everything but your head on the floor. For starters, you can limit your crunches to a range of 15 to 20, but with time and constant workouts you will end up doing much more than that.
SIT UPS - Perceived as the same exercise as crunches, sit-ups are actually slightly different. Once on the floor again, resume in the similar position as you did for crunches but this time when you raise yourself, you need to come all the way into the sitting position. It is important to do as many of these as possible, taking care to exert your core as you come back down unhurriedly on each one. If you want a greater challenge, use an incline bench or alternatively, grab some weights and clutch them to your chest.
LEG LIFTS - Lie down on your back with your legs straight in front of you on the floor and try to maintain the them straight as you bring them up in a 90 degree angle or more. Once there, count 3 seconds before you lower them gradually. Repeat as many repetitions as you can do.
OBLIQUE SIT UPS - Since this is a more challenging part of the routine, it is recommended that you are comfortable with the previous exercises before embarking on this one. To start, lie down as in preparation for crunches, with the difference that your hands should be positioned so that your fingers touch your temples. Whilst raising yourself, twist to the side so that one elbow heads towards the opposite knee. Count to three and go back down as slowly as you can. Repeat on your left side. To take this exercise to the next level you can try it on the incline bench. That will indeed strain those muscles!
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That’s it. The workout you need to sculpt your abs is no secret anymore. For most of us though, the challenge doesn’t stop there. There’s still a layer of fat on your belly, sitting there between you and your perfect body. To see the sculpted abdomen you’ve been working on, this layer needs to be minimized. To do so you need to add some cardio training as well. Try running, swimming or take the dog for a fast brisk walk.
The other vital contribution to shedding the weight off the belly is to review your diet. Indeed, a fitness specialist will always advise for a combination of good nutrition and exercise. You need to focus on your attention on your diet and cardio training to get your dream figure as fast as possible.
Here’s a handy tip. If you eat a greater amount of protein, you will reach this goal more rapidly. Protein is required to build the muscle and therefore you will see quicker results if you modify your intake accordingly. It could be substituted for part of the other elements in your diet, fats and carbohydrates.
You could achieve this by eating more fish, chicken, steak and eggs. If you’re a person who likes often snacks, nuts are a great choice. Besides their high content in protein, they provide you with healthy fats.
Alternatively, there are loads of various pills, powders and supplements that you can buy that will help increase your muscle mass (and of course your 6 pack abs). Don’t jump on the first one you see though, the very variety requires you get informed and make sure it fits your requirements. A wise choice can make a visible difference in accelerating your getting in shape.
So, remember two main things. Number one, the ab exercises discussed above will shape up your core. These will start mounding the six pack under the surface skin. Number two, get rid of the unwanted fat covering your hard work. Eat healthy, protein-rich food and do cardio training regularly. These are the steps that lead you to the beach body you desire.
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