Under normal circumstances, getting a six pack takes a lot of hard work and dedication. Well, the circumstances in this case are far from normal but the dedication is still there. To develop six pack abs in a few week takes extreme mental and physical effort. This is in conjunction with a very strict diet and a handful of sacrifices. To put this into better perspective, you have to marry the training involved and be prepared to take it to the extreme.
Clean up the diet. The first step lies in the diet. Eliminate all the bad foods. This includes saturated fats, deep fried foods, processed foods, highly refined foods and high calorie beverages. All of this stuff will cause sluggishness and it will also promote weight gain.
Bring in the good food. Your body needs to run on high octane fuel. Now that you got rid of the bad, bring in the good. Eat foods that are nutrient dense and low in saturated fats. Some examples would include lean meats, fish, low fat dairy products, fruits, vegetables, nuts, seeds, beans, legumes and plenty of water.
Do high amounts of cardio. This is going to be done every day. Do high intensity interval training on alternating days of regular cardio sessions. Both types of training should be for no less than 60 minutes. This will ensure you are getting a sufficient calorie burn. After all, in order to see your abs, you must also melt the fat away from your gut.
Do intervals. For interval cardio days, follow this example. Do a 10 minute warm-up run, then alternate going all out for 30 seconds and at moderate pace for one minute. Do this back and forth for 40 minutes, then do a moderate pace for the last 10 minutes. By doing this type of training, you will get the most efficient calorie burn and you will also amp your metabolism hours after training.
Do regular cardio. On the alternating days, do regular cardio for 60 minutes. This can be running, biking, swimming, stair stepping, rowing or a combination of them all. The important thing to do is keep your intensity moderately high.
Work your abs. Work your abs immediately after your regular cardio workouts. Perform exercises that target the whole abdominal wall. This includes the upper abs, lower abs and obliques. Keep the reps and sets high. Perform 8 to 10 sets and aim for 15 to 25 reps. Do the same exercises for the whole week.
Do power swings. Work your abs immediately after your interval days as well. This is going to be done a little differently. Perform medicine ball swings with a Power sling and a medicine ball. After your interval routine, grab the power sling with a 4 to 8 pound medicine ball in it. Swing it around in front of your body with both hands in a clockwise motion. Then change direction and go counterclockwise. Then do figure-eights both directions. Now grab the rope with one hand. Do circles in both directions with both arms and then do figure-eights in both directions with both arms. Do sets of 25 with no rest in between routines.
Sleep well. Being that this is such a high intensity routine, you are going to need adequate time to fully recover. Aim for 7 to 9 hours of sleep every night. It is at night that the body rebuilds and regenerates.
Tips & Warnings
If you are already in decent cardiovascular condition, then do one minute high intensity and two minute low intensity intervals. Be prepared to work out for 90 minutes or better while doing this. Also, make sure to stay well hydrated before, during and after your training sessions. When doing power swings, choose a medicine ball that is heavy enough to get a good effect, but don’t use one that is too heavy.
Top 10 ab excercises:
Following are the 10 best excercises for a diversified ab workout,
Bicycle: The bicycle is one of the most effective exercises to help you build six pack abs, and is fairly easy to do. Simply lie on your back, lift your shoulders off the ground, place your hand behind your back, and bring your knees to your chest. Extend your right leg completely, hold for half a second, and bring it back to your chest as you extend the other leg. Repeat 20 times per leg, cycling through the motions smoothly as if you were riding a bicycle.
Twist and Crunch: Lie on your back, bend your knees, and lift your feet into the air until your knees form a perfect 90 degree angle with your body. Do a crunch, but twisting to the side as you crunch up instead of straight up to your knees. Repeat 15 times per side.
Captain’s Chair: The Captain’s chair machine enables you to hold your body weight with your legs hanging beneath you. Lift your knees to your chest straight once, lift and twist to the right, repeat to the left, and extend your legs straight out in front of you. Repeat 10 times.
Russian Twist: On a decline bench, use your legs to hold your body and use your stomach muscles to sit at a 90 degree angle to your thighs. Hold that pose, extend your arms, and twist first to the right and then to the left. Repeat 20 times per side.
Vertical Leg Crunch: To perform this exercise, straighten your legs and raise them into the air while lying on your back. Place your hands behind your head, and bring your head up as close to your knees as possible. Repeat 15 times.
Woodchop: Stand with a pulley machine on your left side, and turn your torso and shoulders to grasp the handle. Keep your arms fully extended as you use your stomach and side muscles to help you bring the handle across your chest to your left side. Repeat 10 times per side.
Long Arm Crunch: Lie on your back as if you were doing regular crunches, and place your feet flat on the floor. Extend your arms straight over your head, and keep them straight as you perform the crunches. Repeat 20 times, and hold a dumbbell in your hand to make the six pack abs exercise more intense.
Jackknife: To perform this exercise, lie on your back with your arms extended over your head and your legs perfectly straight. Without bending your arms or legs, raise your limbs directly towards the ceiling until they are a few inches apart. Hold for a second as you touch your toes, and keep your limbs perfectly straight as you return them to the floor. Repeat 10 times.
Ab Roller: Grip the handles of the ab roller firmly, and get in the pose you would be in to do a push up (back straight, legs extended, arms straight beneath shoulders). Slowly roll the ab roller out until your arms are fully extended above your head, and slowly roll the Ab Roller back towards your face as you push yourself up back into the push-up position. Repeat 10 times.
Front Plank on Ball: Place your hands on a bench, and place your feet on your exercise ball. Roll the ball back until your body is completely straight, and hold for 30 seconds. Repeat 2 or 3 times.
These are the best six pack abs exercises to do in your six pack abs workout, and you can bet your boots that you will see great results by doing these exercises regularly.
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