Exercise for six pack abs
I want to have six pack abs and I am doing 6 different exercises for that. But none of them more than 10 times. Is it sufficient or do I need to increase the number of repetitions?
Could anyone please guide me to the correct video which shows the necessary exercises for getting a six pack. I searched youtube and they have all kinds of different exercises. I can't do all of them.
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I know you will not like this answer, but here it goes anyway:
You do not need direct ab work to have a six-pack. Focus on core lifts and watch your diet. You will not believe what some squats and deadlifts can do for your 6-pack.
For maximum mass gain I would recommened 15 reps each set. It is also very important to have a low fat percantage - under 12-10% should be sufficient. There are a LOT of different exercises for the abs. I would recommened you to vary between a lot. Variation is good. Some exercises focus more on the upper part than others, while some focus more on the side. You should mix so that you do exercies that trains the whole pack.
There are many individuals who have very well developed abs, but they don't have a six pack. This is because, as many other answers mention, the nutrition plays a key role.
Showing a six pack implies that the muscles are visible, and therefore that you limit the amount of fat on your abdomen. So in my opinion the main thing you should focus on is exercise that helps burn fat, not necessary localized muscle building. Try to incorporate running in your routine.
Boxing can also be an activity with great benefits for you: it has many elements of cardio training combined with moves that seriously sculpt your abs and back.
Here's my exercise routine:
Wake up after a good nights rest
Walk myself into the kitchen and
cook a healthy breakfast
Pack a healthy lunch to eat while at
work
Hit the gym/dojo on the way home
from work
Eat a healthy dinner and don't snack
too much before going to bed
Get to bed early enough to get a
good night's rest
Success! Notice that my exercise "routine" has more to do with what I eat and how much I sleep to let my body recover than it does with how many reps I do and what exercises I perform. Getting 6-pack abs requires 90% dedication to a healthy diet and lifestyle and 10% use of the correct exercises.
Get up off the floor and stop doing those crunches. Now get yourself into the kitchen and make yourself an egg white omelet.
As most people are saying, it's really important to watch your diet and exercise more generally than just your abs, but if you want a hard ab workout try P90X Ab Ripper X. There are 11 moves and you do 25 reps each - and there is a good mix of moves for upper abs, lower abs, and obliques. That first link has the first half of the 15 minute video along with a description of the moves. Here's the link to Part 1 and Part 2 on Youtube.
Also check out this question for more ab workout options.
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