The Right Way to Six Pack Abs

You can attain a six pack by doing abdominal exercises at least three times a week and at least 20 repetitions per session. It is important that these exercises be done in a proper order and with proper technique. The exercises should not be performed in a hurry.  Try your best not to rest between repetitions or at least minimize rest time between sets; it increases the intensity of your workout and your abdominal muscles.

You can try the following exercises to obtain six pack abs:

• Crunches – As we all know, crunches work best to lose fat in the abdomen and convert it to muscle. To do this, lie down flat on your back, keep your knees bent and your hands crossed in front on your chest. You then have to pull up your shoulders towards your knees, using the muscles of your abdomen only. Do not lift the whole of your back from the floor, it could cause a strain. As soon as you lift yourself off the floor breathe out, and breathe in while on the way up. Lower yourself slowly until your shoulders touch the ground, don’t let your head touch the ground. Repeat this 10 times per set and do about 3 sets to start off with and increase it as you get more comfortable gradually.
• Sit ups – Start by lying down on the floor; keep your feet on the floor, knees up and hands crossed on your chest. Lowering your back lift yourself all the way up, then come back to the start position. Once this becomes easy for you increase the repetitions. You can also try out the same Exercise using weights and increase the weights slowly.
• Twist crunches – You can try twisting crunches by lying flat on the ground, knees bent and feet on the floor. Move your right shoulder so as to reach across your body towards your left knee. Repeat on both sides. The twisting crunch is more effective than the regular crunches.
• Seated jack knife – Lie on a mat and expand your feet and arms keeping something soft under the hips. Pull your foot behind the knees as you bend. Bring your head, shoulders and arms forward to this position. You need to get a contraction, which you need to hold for a moment before getting back to the start position. You need to do about 30 repetitions.
• Oblique Muscle Training – These are muscles on either sides of your stomach. You need to twist your upper body with resistance counts. There are machines that can help you twist from side to side, but don’t strain yourself too much go easy at first on this.
• Side bends using dumbbells – Your training should start by standing straight, your feet have to be shoulder width apart. Hold a dumbbell in both hands to the sides of your body, keeping your back straight bend from the waist level, extend your right hand as far as you can and return to starting position. Repeat the same on the left side. Do not push your hips towards the back or front during the exercise. This exercise should also be repeated 30 times.

A healthy mixture of all these exercises on alternate days in a week should see you getting your six pack pretty soon!