Gaining a six pack!

TRiley · 22-Feb-04, 01:45 PM

whats the best excersizes to do in order to get a six pack people?
I dont have any fitness tools so its me and the carpet on this one.

(Do have a chinning bar as mentioned before if that helps.)

Thanks!

**MAURER** · 22-Feb-04, 02:47 PM

Quote:

Originally Posted by TRiley

whats the best excersizes to do in order to get a six pack people?
I dont have any fitness tools so its me and the carpet on this one.

(Do have a chinning bar as mentioned before if that helps.)

Thanks!

EXCERSIZES FOR THE SIX PACK!!!

ok theres a link from exrx.net that will show excersizes for your abs. you want to make sure you do excersizes for both your rectus abdominis and the obliques. i would say any of these xcersizes are pretty good. i like the weighted decline crunch, haniging hip raise, and twisting situps, and side bends. if you can, go out and buy a 5 and a ten pound weight plate. you can hold these behind your head while you are doing ab work and it will greatly increase the difficulty.

atherjen · 22-Feb-04, 04:11 PM

I only work abs about 1x week. I really like decline weighted crunches superseting w/ no weight. then decline twists(no weight), cable crunches, incline reverse crunches(sometimes with dumbell between feet).

ALSO keep in mind that no matter how much or how hard you work your abs, you wont see much progress unless your diet is in check or have good genetics in that area.

Lee J B · 22-Feb-04, 04:26 PM

Keep in mind abs aren't made in the gym, they're made in the kitchen.

TRiley · 22-Feb-04, 07:03 PM

Thanks for the replies people .. and not to sure what you mean Lee. :P

Found this on the forum:

"First you need to lower your body fat. This is done by exercise and or dieting. Dieting does not mean starving yourself. In order to get long term results get a diet you can live by.

Secondly, realize that your abs are just like any other muscle. Working them out 7 times a week with 30 + reps is crazy. Stick to the basics, as if they were any other muscle."

Can anyone answer how to find out your body % of fat?

atherjen · 22-Feb-04, 07:11 PM

have it tested via calipers by someone who knows what they're doing.

Lee meant that abs are all about diet. not training.

and I agree. you only need to train them 1x week. lowering your bodyfat will bring out the cuts

TRiley · 22-Feb-04, 07:15 PM

thanks for the helpful reply.

Ive always been skinny .. and have a six pack when I tense .. but not when standing straight, just wondering if Im not working hard enough ..

Im 5"8 (I think) and am 8stone .. not sure what that is in pounds, but ive always been skinny, only now wanting to get some meat on me .. I suppose I gotta kick back on the chicken and chips, oh .. and all those chocolates.

...

Jackal · 22-Feb-04, 07:17 PM

Chicken is good but yea dump the chips and chocalate

atherjen · 22-Feb-04, 07:24 PM

definitly dump the chips and chocolate. that will defintly be holding you back from seeing improvment.

TRiley · 22-Feb-04, 07:28 PM

ok ... im going to take your advice .. and from now on .. no more chips and chocolate for me, will be hard as Ive loved chocolate for years, but knowing that its going to effect me health wise, (not to mention the amount of money I spend on it all, lol). Im going to stop ... thanks for finally making my decision for me .. and I'll stop.

Iain · 23-Feb-04, 08:03 PM

good lad, just don't worry too much about the foods, by that I mean don't get obsessive. You are only eight stone, just try to bulk steadily and cleanly.

Hamz · 24-Feb-04, 08:21 AM

Take note that all bodies are different and that what works for me, may not be ideal for others.
I work the abs 3 times a week. I vary the number of reps and styles each time. Being strict and slow in your movements. Remember to breathe out on contracting your abs and hold for 2 seconds. This will become easier over time.
But the biggest success is that a change in diet brings those abs out great!! So start watching what you eat.

a six pack! ...