Welcome to the six-pack ab program post, Use this guide to get the desire six-pack. Learn what exercises can help you reach the look you want to display in the mirror. If you are willing to put the work you will see the progress.
In reality, it will take some time to see the results you want it. The most important thing you need to understand is that when you commit to a lifestyle, you are doing this for the rest of your life.
Abs start in the kitchen.
When newbies read this on every article they just decide to look elsewhere for answers. The biggest problem is the fact that everyone looks for quick results. Not everything in life is going to happen right away. And in fitness is the harsh true. What you need to understand is to achieved success you need to eat the right foods, keep track at the very beginning of every calorie you take in with every meal.
Read the labels of every item you buy and what you drink with your meals, water is the main source to hydrate your body just try not to have beverages high in sugar. Sugars can be store in your body as fat and you will notice that your mid-section is not looking the way you expect after a few months of going thru your workouts and meal plans.
My advise to you will be, to visit your doctor before you decide to start a meal plan to understand your body composition, and see what foods you can add and remove from your actual meal plan.
Check my simple meal plan for beginners.
Anatomy of the Abs.
The second thing I want you to understand is the fact that you need to know the anatomy of the abs to understand why you are doing the exercises and what muscles you are triggering. And the first one is what we all know as the famous SIX_PACK or RECTUS ABDOMINIS this is the part that shows in most pictures and what guys dream about.
THE EXTERNAL OBLIQUES run diagonally down on the side of the body, this muscle helps you twist side to side and when is reveal gives that look of the V-Taper.
Last but not least you have the SERRATUS they are located on you upper rib and they look like fingers wrap around your rib cage.
Learn the moves to target all the areas.
When it comes to workouts using the same moves all the time will not give you the results. You have to keep the muscles guessing to start seeing the difference. Hours of Cardio will not show that Six-Pack if you don’t target the right muscle in your exercise routine.
The next list will give you the moves to target every area of the abs and combine with cardio and good nutrition you will see your midsection show and be the envy of everyone around you. Even help someone be motivated to also reach their goals or even start to workout.
THE AB ROLLER: to perform this move kneel first and grab both handles, slowly stretch all the way out and keep tension on your abs throughout the move, hold for a second and bring the wheel back to the starting position. This move will work you upper abs and lower.
THE PLANK : This move is great for the core but will engage you obliques and you can perform this by getting on the floor face down and use your elbows and tip toe . Make sure you stay straight and squeeze your core hard. You can hold this position for time. If you want to challenge yourself have a partner place weight plates on your back and hold for time.
THE SIDE PLANK TWIST : To perform this move you will be on a side plank position you will take your hand in the floor and then twist going up and hold your hand at the top of the position to make this a bit challening use a dumbbell and raise it, make sure is a weight you are able to hold at the top of the position.
CABLE CRUNCH : To perform this move you will need a cable machine, using the rope or 2 handles kneel in front of one of the stations and place the pin in a weight that you are able to perform close to 15 reps. Hold the to ends on the side of your neck and crunch bringing
your head close to your knees hold the bottom of the move for a second and slowly come back to the original position.
HANGING LEG RAISE OR FLOOR LEG RAISE : this moves will target your lower abs as you are hanging from a cable machine or a bar depending one what equipment your gym has. Start with hanging with full stretch and in a single move raise your legs until the are parallel to the floor. As you learn the move try not to swing. You can also perform this on the floor laying on your back straight keep your arms to the side and raise your legs until your legs are forming an L and hold the position for a second and bring back but don’t let your feet hit the floor.
MOUNTAIN CLIMBER : This move can challenge your lower abs and is also great for your core. Start on push up position and bring one leg in at a time hold the position for one second and come back to the original position, then bring the next leg in and hold for a second and go for reps.
Now lets concentrate on the obliques and the move i want you to learn and use is.
THE HEEL TOUCH : Lay on the floor and bring your knees in like you are ready to perform a crunch, but instead you will reach for your heels try to move your feet out to get a full stretch on one side and squeeze on the other side. This will make your Obliques burn for sure.
LATERAL CABLE CRUNCH : For this move you need a cable machine and stand straight and grab the handle lean to your side just a little and pull the handle against your body stretch on one side and squeeze at the top of the move hold for a second and bring it back slowly.
MEDICINE BALL CRUNCH : This move can be done with a dumbbell also just make sure is a weight you are able to hold. This will engage your Obliques and also you upper and lower abs when you get to the top portion of the move. Laying on the floor on your back grab a medicine ball or a dumbbell and one lift your arm and hold the top position for a second and come back to the original laying position. Change your Arm once you have reach the number of reps.
THE EXERCISE PROGRAM
With the moves in place now take them into action and make the best six-pack programs to achieve your goal. I will give you a couple examples for the next month where you will take example one the first week and do them 4 times a week and expample 2 on week 2 where the moves will be more challenging with no rest in between sets. Now if you can’t reach the amount of repetitions is ok use the 2 second rest- pause principle and finish the set no matter how many times you have to pause.
Eventually you will built the stamina to reach the reps and next time challenge yourself with more reps. Make sure to rest no more than 1 minute in between moves.
- The Ab roller : 3 sets of 15 repetitions with 30 seconds rest in between sets.
- Floor leg raise : 3 sets of 15 repetitions with 30 seconds rest in between sets.
- Lateral Cable Crunch: 3 sets of 15 repetitions with 30 seconds rest in between sets. Use weight that will allow you to reach the amounts of repetitions.
- Mountain Climber: 3 sets of 15 repetitions with 15 seconds rest in between sets.
On this week you will not rest in between sets but you will rest 30 seconds in between every move. Now i want to remind you that if you can’t reach the 20 rep mark in one shot is ok, use the 2 second rest-pause principle. And reach the 20 mark, now that can challenge you for the next few weeks.
- Cable Crunch: 3 sets of 20 reps with no rest in between sets.
- Hanging Leg raise: 3 sets of 20 reps with no rest in between sets.
- Heel Touch: 3 sets of 20 reps with no rest in between sets.
- Medicine Ball Crunch 3 sets of 20 reps with no rest in between sets.
For once remember this is not a program that will make your abs appear by a miracle. Is up to what you put on your body that will determine if your Abs will show or not. Don’t limit the workouts to just the sample mix them up making sure you hit the obliques and upper and lower abs. Now lets go do this and show the best version with your abs been the center piece.
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