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Get Washboard Abs – Reduce Belly Fat
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How to Get 6 Pack Abs Without Doing Situps
Copyright (c) 2007 Greg Brookes
As a London Personal Trainer I often get asked how to develop a strong core and 6 pack stomach muscles. It seems that so many people are still practicing old exercises and cranking out hundreds of situps on a daily basis in the hope of reducing stomach fat and developing their 6 pack abs.
Doing regular sit ups or crunches will not only give you back problems but doesnt really help in develping your core and revealing your stomach muscles. Our core / stomach muscles are more complex than you may think and need to be worked in three different planes of motion for optimal results. Doing regular situps and crunches is both unnatural and only addresses one plane of movement, and its not very good at doing that.
As well as taking the core / stomach muscles through 3 different planes of movement the body fat covering the abdominals must also be addressed. Forget the old wives tale about spot reducing fat, this simply isnt the case, hundreds of situps wont burn stomach fat – fat naturally comes off in layers from all over the body. The only way to reduce stomach fat is with a good total body exercise programme and by eating a healthy diet.
Remember that we all have stomach muscles waiting to be seen under our belly fat but in order to increase their size and make them more visable they need to be trained like any other body part. So, a combination of the correct abdominal / core exercises, a healthy diet and a good all over body routine will bring your 6 pack abs out for all to see.
I have found the following 6 exercises to be the best for stabalising your core and reducing potential back pain whilst bringing your abdominals / obliques to the surface.
1. The Side Plank – keep your hips inline, belly button in and maintain this postition for as long as possible. Start with 30 secs and increase up to 2 minutes over time. Breathe!
2. The Front Plank – keep your body in a straight line, belly button in and arms at 90 degrees. Start with 30 secs and increase up to 2 minutes over time. Breathe!
3. The Bird Dog – keep your back flat, belly button pulled in, thumb up and out at 45 degrees. Opposite leg goes straight back. Start with 6 reps on each side and work up to 3 sets of 12.
4. The Front Mountain Climber – in a press up position with you back flat and belly button pulled in bring your knee straight up to your chest. Breathe out as you do so and contract your abdominals as if you were being punched in the stomach. Take leg back and repeat. Start with 6 on each side and work up to 3 sets of 12.
5. The Outside Mountain Climber – as above but drop your hips slightly and bring your knee to the outside of your elbow. Squeeze the side of your stomach, your obliques, together as if being folded in half sideways.
6. The Inside Mountain Climber – as with the above mountain climber but bring your knee across and squeeze the side of your stomach muscles (obliques).
Perform all these exercises 3 times a week along with your regular workout for the ultimate strong core and the highly ellusive six pack stomach muscles.
Good luck and enjoy your new abs!!
Greg is a health and fitness professional based in Hampstead, North London. He achieves fantastic results for his clients by using his indepth knowledge and the most up to date techniques.
http://www.gbpersonaltraining.com
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What other exercise can i do to workout my abs other than crunches and sit ups?
I keep hearing that they are very bad for you and not a real ab workout.
I hear that it is damaging for your lower back. I have scoliosis so i don’t want to damage my back any further. Can someone explain to me why they are bad? And what can i do instead of crunches/sit ups to workout my abs?
Thanks
I am NOT interested in weight loss! I am 15 pounds underweight. I am trying to gain weight but keeping a flat nice stomach.
8 Minutes Abs Training
This is 8 Minutes Abs Training
How To Get A Six Pack Stomach
It is your desire to get flat abs fast however you are bombarded with so many information that it is hard to know what works to get a six pack and what does notwork. To get washboard abs you will have to do some effort of course. But that does not mean that you have to spend hours and hours in the gym. Follow these 4 tips to flatten your abs and see massive success.
Click to Get A Six Pack And Lose Belly Fat Fast
1) Abs exercises are a waste of timeThe most common abdominal exercises like crunches, sit-ups and abs machines are the least effective method to get six pack abs fast. Take a look at crunches for example they do not burn stubborn body fat at all. It may create imbalances in our back and even worse it cause back pain.
2) Resistance training for the absFocus the majority of your time on bigger compound movements. This way you force your body to work harder. Not only do you burn calories during the workout but also after your training. Examples of exercises you absolutely need to do are lunges, deadlifts and squats
Click to Get A Six Pack And Lose Belly Fat Fast
3) Do not train the abs every dayStill a lot of people do think that the abs are a special muscle and need a special form of training. The abdominal muscles like every other muscle group need enough rest to properly develop. Do not train your abs more than 2 -3 times a week because it leads to overtraining.
4) Do full body training to get leanTo get lean most people will do a lot of cardio workouts and then they train a few muscle groups each day. With single joint exercises your body does not have to do much work at all. If you do full body workouts you burn much more calories because your metabolism is working even in rest. Do full body workouts three or four times a week and you are increasing your resting metabolic rate 24/7.
Implement these tips into your lifestyle and get flat abs fast.
I”ll take you by the hand and give you all the tools you need to
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What is the best diet to go on if you want six pack abs?
What is the best diet to go on if you want six pack abs? I would appreciate if you told me how many meals to eat, what time to eat the meal, and what should be in the meal. Please tell me about any pills or protein shakes or protein powders because i like doing that kind of artificial stuff. Thanks in advance.