Fast Six Pack Abs

2010-07-21T21:19:00.000-07:00

There are so many common myths that are associated with getting six pack abs. First off let me clear up the most common myths so that there is no confusion. Then I will talk about the solutions

Myth #1: The more sit ups you do the faster you will get abs.

This is the least effective way because you are not really working your stomach as hard as you could be with exercises that really burn your belly fat and bring out your abs. Also doing hundreds of sit ups on the floor can really strain your back and neck. Is is much better to do reverse crunches or crunches on an exercise ball.

Myth #2: The work out equipment advertised on TV is all you need to get rock hard abs.

Have you ever seen the countless infomercials with all the models working out with whatever new ab device that is advertised on TV? I am not saying that these are not effective but in my opinion they are not worth the money at all. You don't need an Ab Rocker to get a six pack.

All it does is target the same muscles work out after work out for little effect. Not to mention they are not exactly a space saver. If you own one of these then clearly it has not worked because your here still trying to find a solution to get abs aren't you?

Myth #3: All you need to get great abs is ab exercises.

The work out part is just part of the equation to get a solid six pack. If you really want to burn the belly fat and uncover your abs then you need to work on your eating habits.

The solution to getting six pack abs...

If you really want to get great abs then you need to change your lifestyle a little bit. It does not have to be drastic. All it takes is some knowledge on how to work out the right way as well as eating the right foods most of the time.

As far as your eating habits go you should avoid eating only two or three times a day and eat five or six small meals a day consisting of healthy foods such as lean meats, beans, nuts, fruits, and vegetables. By eating small meals frequently (about ever three hours) your belly fat will shrink and you will really be able to see your abs fast.

Eat more protein. Even though ti is common for experts to say that you need to get a gram per pound of body weight every day you don't have to reach that number if you find it hard. I read a few articles saying that all you really need to maintain and build muscle is 80% of that.

For example if you weigh 160 pounds all you need to manage is about 130 grams of protein a day unless you want to get big bulky muscles like the bodybuilders.

Another thing is that you do not have to eat healthy foods all the time. But at the same time you should not overindulge. Eat three or four cheat meals a week but spread them out so you only eat one every other day. It can be anything you want from candy bars to ice cream. Just make sure the portions are no bigger than what your meals are. This is great for those of you who have temptations and it actually promotes fat loss.

Ab exercises that really work...

Now that you have an idea of what your diet should be like it is time to get into the effective ab exercises that really work. Also keep in mind that ab exercises are great for directly targeting your mid section but compound exercises like squats and push ups work your abs a little too and help build muscle all around.

Swiss Ball Ab Crunches

These are a much better upgrade to the classic floor crunches for so many reasons. But first let me explain how to do them. By now you must know about those big balls that sit at the gym gathering dust while everybody is waiting in line for the six pack ab machines.

First lay down on a swiss ball so that the middle of your back is centered on there for balance. Make sure you bend you knees so that from your knees down to your feet is perpendicular to the floor. Just make sure you feel comfortable.

Then go back until you slightly arch your back on the ball and come up to really take advantage of the full range you have. The more range you have the more effective you will work your abs.

Doing crunches on a swiss ball is a lot less strenuous on your back and neck. Also doing exercises on the ball works your core more because your body needs to work harder to keep your balance on the ball. You get more freedom than any ab machine which helps prevent your risk for injury as well.

As you get stronger you can easily add weight by simply holding a medicine ball or a dumbbell above your chest. As if those benefits were not enough you can easily add variations by adding a twist at the end to hit your sides.

Reverse Ab Crunches

My second favorite abs exercise and the only kind of crunch I do on the floor. Once again these are less strenuous on your back and actually stretch it out more.

Do these by laying on the floor with your legs up in the air and your knees bent 90 degrees. Then bring your legs back until your knees just about touch your chest then bring them back to the first position. This is a great ab exercise for for working your lower abs.

Get Six Pack Abs Fast - Avoid the myths

Fast Six Pack Abs