How to Get Six Pack Hard Abs


Six Pack Hard Abs          Developing a ripped midsection is one of the most sought after goals in weightraining. A toned stomach looks great and strengthens the core of your body so all other types of movement become easier. Strong abs and a tight stomach are obtainable naturally with some work no matter what your starting point.

Step 1

Fat around midsection Change your diet. If you have fat around your midsection you will never see your abs no matter how many crunches you do. You can have the most ripped set of abdominals in the world but if you are 20% or more body fat you will never actually see them. So the first step is to start losing enough weight so that you are under 15% body fat. This way your abs will show through no matter what their muscular condition is. There are many ways to lose the weight, from weightraining to dieting so the way in which you do it is up to your discretion. Bottom line though is you need to lose the weight in addition to working the abdominals to ever see any results. This is the most common mistake most people make when they want to get tight abdominals and then they end up quitting because they are depressed.

Step 2

Get a gym membership if you do not already have one. In order to really get the most ripped abs you will need to go to a gym to use their ab equipment in addition to doing ab work at home. It is just not possible to get ultimate results only doing abs work in your home without additional equipment. You will plateau as to the level you can obtain.

Step 3

Integrate the following abs workout one day a week at the gym of your choice. You must train abs like any weight-trainer trains another body part such as biceps or chest. This means avoid the high rep sets of 50+ reps. You need to train between 5 to 25 reps per set.

Step 4

Yoga MatStart with warm-ups. Lie on a mat in the gym and do 3 sets of 25 crunches to warm up. With your hands cupping the back of your head crunch halfway up to your knees. Do not crunch all the way up to your knees. Contrary to popular belief this just puts more strain on your hip muscles and makes you too tired too quickly without effectively targeting the abs themselves past the half way point. You only need to go to the halfway point to achieve the burn in the abs. Remember, you don’t want to burn yourself out too early for no reason. You want the abs to burn out during the next set of ab exercises.

Step 5

Work on the seated ab machine at the gym. This machine allows you to stack weight on it to add resistance. Perform 6 to 9 sets here. Each set should consist of incrementally increasing weight starting at 50% of your max. Start with sets of 20 reps, then 12 reps, then 8, down to 5 reps. Each time raise the weight on the machine such that by the time you reach the 5 rep set you are using around 80% of the maximum weight you are able to do on that machine. This exercise will really make your abs show through after just a few months of hard work.

Step 6

Now do some abs work on the floor. Concentrate on side crunches and lower ab leg lifts. Get into crunch position on a mat then lay on your side almost like in a fetal position. Now crunch upward so that the side abdominals are doing all the work. Do a few sets on each side of your body. After this lay flat on your back and lift both your legs upward slowly. Make sure your legs are locked together. Raise your legs as high as is comfortable. This exercise will work your lower abdominals. Perform 3 to 6 sets of this exercise.

Step 7

Get a TanFinally you should get a tan. A tan will darken the skin over the abdominals and make you show more definition than without one.


Additional Advice

                   Be sure to drink plenty of water during your workout and eat a protein rich diet to complement your abs routine.

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