Lose belly fat and get six pack abs in record time! This unique program shows you how to get abs without boring cardio, sit ups and starvation dieting
How To Get Ripped Abs
6 Minute Six Pack Meals – The Ultimate Breakfast for 6 Pack Abs
February 9th, 2012 03:49 AM | by admin | Exercise & Fitness, Health & Fitness.
What’s the best exercise to quickly get Abs?
I do a variety of ab work but I want to work the area right where the belly button is.
Also, do the exercise people on TV have ripped abs from doing the ab work that they do on their shows? OR, do they use heavier weights to get the abs to develop?
What are some good ways to work the abs using the heavier weights? I’m finding that the regular variations on the crunches and stuff is not doing it even though I do a lot of cardio too.
Thanks.
Yea I feel ya on that!
for exercise do this:
You will do this Mon, Wed, Fri. Lay something on ground like a beach towel or something (mat) right on the foot of your bed. On your bed, you will start off with 20 knee ups (google this). After that, get on the floor immediately and do 20 leg raises. Take a 15 second rest. Now do 20 reverse crunches, 20 leg on the bed crunches and 20 hip thrusts (google these if needed). Rest 15 seconds again after those. Now do 20 cross crunches (10 each side), 20 reach and touch touches (10 each side), and finish it off with 20 cross leg reverse crunches (10 each side). Now take a 3-4 min break and do this cycle again 2 more times.
Now after this cycle, you will lay flat on the mat on your back. Get two dumbbells (8lbs each arm). Raise them straight up over. Now bend your elbows bringing the weights right over your forehead at 90 degrees. Then straighten them back out. You will have done a dumbbell tricep extension. Now After doing that, while holding the weights up over your head, lift your torso up of the ground (shoulders off the ground) while at the same time lifting each leg up one at a time doing a “sicorrs movement” and back down. Repeat this whole entire movement 15 times and do 3 sets of these with 10 second rests in between each set. That’s pretty much it. AS for Tues, Thurs, Sat, you can do cardio which is running or cycling.Best of luck!
Do a lot of sprinting (hill sprints, wind sprints, etc.) I suggest doing 10x100m sprints or so from Monday-Friday and Saturdays go for a long run, anywhere between 2-10 miles (depends on how fit you are). You can substitute it with jumping rope, treadmill, biking, any cardio, to lose the body fat because you CANNOT spot reduce, your body chooses where it wants to get rid of it, so just reduce until your happy.
If you can, go to the gym. Start hitting those weights. Do compound exercises (exercises that work more than one muscle group such as, but not limited to, deadlifts, squats, bench, leg raises, chinups, leg press, etc)
Get a proper diet. Your diet is critical for really losing extra body fat around the abs. Focus on getting enough protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast and fish. Also, make sure to eliminate all empty calories like soda, high sugar fruit juices, candy and fast food. Try and eat several small and nutritious meals throughout the day. You must be less than 6% body fat to see abs without sucking in your stomach. And besides even if you have abs who can see them if you have a layer of fat covering them?
Also, do ab exercises every other day. You dont have to do a lot, just enough, and its just like your biceps, you wouldnt work them out every day, right? I suggest, with a 45 lb plate (if your in a gym and strong) and do crunches. If not, you can use any weight that works for you, or even a dumbbell, but just make sure that it’s some form of weight.
In Short:
Cardio + Weight Training + Proper Diet + (Moderately Intense) Ab Exercises = Abs
I do abs twice a week on mondays and thursdays and have a protein shake right afterwards. Would this routine help me, and are there any suggestions for things i should add, remove, or change? Also, is the 20 second break in between sets too little, too much, or just enough?
Decline Russian Twist while in a crunch: 3 sets of 25 reps. While in a crunch on a decline bench, I twist my body side to side while holding a 10 pound weight plate. 20 sec break in between sets.
Decline Crunches: 3 sets of 10 Reps
Leg lifts: 3 sets of 15 reps
Boso Ball Crunch: 3 sets of 15 reps. with a 10 pound weightplate behind your head.
Planks: 1 set each side: So, 1 set straight plank, 1 set left side plank, and 1 set right side plank. Holding for 1 min 15 sec.
Currently I am just trying to pack on muscle before i begin cutting. I was going to do this workout for 3 months before beginning to cut fat and lower by body fat %. Currently, I am at 17% so you cannot see it well, but would this excerise reveal ripped abs after i begin cutting?
Omic is right. Cardio and diet is the only way to get abs
I’m lifitng weights and one thing I read that you need to do is take in more calories and more carbs to build and sustain muscle. But then I read somewhere else that to get ripped abs I need to lower my carb and calorie intake. So I cant do both? I already do short intense cardio and eat plenty of protein per pound of bodyweight. Any diet tips for abs? I also take care of fat intake.
Don’t eat too many carbs, just enough to insure you have enough energy for your workout and to get you through the day, if you are working out and exercising, you should definitely increase the amount of calories you intake. But you definitely need a lot of protein and keep regulating your fat intake.
I do abs twice a week on mondays and thursdays and have a protein shake right afterwards. Would this routine help me, and are there any suggestions for things i should add, remove, or change? Also, is the 20 second break in between sets too little, too much, or just enough?
Decline Russian Twist while in a crunch: 3 sets of 25 reps. While in a crunch on a decline bench, I twist my body side to side while holding a 10 pound weight plate. 20 sec break in between sets.
Decline Crunches: 3 sets of 10 Reps
Leg lifts: 3 sets of 15 reps
Boso Ball Crunch: 3 sets of 15 reps. with a 10 pound weightplate behind your head.
Planks: 1 set each side: So, 1 set straight plank, 1 set left side plank, and 1 set right side plank. Holding for 1 min 15 sec.
Currently I am just trying to pack on muscle before i begin cutting. I was going to do this workout for 3 months before beginning to cut fat and lower by body fat %. Currently, I am at 17% so you cannot see it well, but would this excerise reveal ripped abs after i begin cutting?
I’m basically looking for a workout routine that generates ripped abs most effectively, not necessarily quickly and vice versa. I’m also looking for a routine that does both, quick and effective ab routine.
On an additional note, I wouldn’t mind if someone listed some foods to eat.
now the best way to get ripped abs is to do multiple ab routines not just one here are 2 that i do:
A1. Hanging leg raises
3 sets, 15-20 reps
Superset to:
A2. Hanging knee ups (bent-knee leg raises)
3 sets, 15-20 reps
(no rest between supersetted exercises A1 & A2, 60 sec. between supersets)
B1. Weighted swiss ball crunches (or weighted cable crunches)
3 sets, 15-20 reps
Superset to:
B2. Incline bench reverse crunches
3 sets, 15-20 reps
(no rest between supersetted exercises B1 & B2, 60 sec. between supersets)
for eating i would check out this article that show you 6 Nutrition Secrets For Great Abs here it is:
http://www.reviewerkings.com/ab-solution-6-nutrition-secrets-for-great-abs.html
check it out really good information at this site
No, do crunches.
I really want abs. Im already skinny and I do gymnastics, but I want really good abs. Whats is some awesome ab workouts that really work? Please help me,Thank you!
im thin and im gonna be 17 in less than 2 months
if you keep up with it you will. try to do your ab ripper in sets of 25 to 50 at a time.