Can you tell me the faster way to make 6 pack abs?
June 25th, 2010 | 
Author: I am very much interested in making my muscles but i don’t want to go to any gym so please can you tell me how can i make 6 pack abs in a fast way. Please.
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ab exercises
about how long does it take to get a six pack weighing 140 pounds?
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my stomach is hard but i dont have a six-pack
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what kind of exercises can i do to get abs at thirteen
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not very long… depends on how hard ur willing to try.. this is an excellent routine for abs…
1. Leg lifts
So you start out lying flat on your back. Then you lift you legs up so that they are vertical (back is still flat on ground). Keep that position for 10 seconds, then you lower your legs so they are about 3 inches off the ground, hold that for 15 seconds. Then repeat as much as you can. BUT you start out with it vertical so you HAVE to end with it 3 inches off the ground for 15 seconds.
2. Double Crunches
http://www.youtube.com/watch?v=k1WwGzce9…
Do those ab exercises in that order. Do some little dumbells bicep and tricep curls to get away extra arm.
Do all of this 4-7 times a week.
You want to drink a lot of water before, during, and after a workout. And doing, you don’t even have to eat all that healthy, you still get to eat all the foods you love.. but eating healthy would help a little
If you have any questions, let me know. Working out/ exercising is all about resistance, endurance, and pushing yourself further than you thought you could go.
Hope I helped!
You don’t need a gym to get 6-pack abs, there are lots of great exercises that you can do at home using light weights or your own bodyweight.
The exercises I am describing are part of The Six Greatest Ab Exercises of All-Time on http://www.MensHealth.com– if you go there you can check out the step by step images!
Also, be sure to check out http://www.menshealth.com/download for FREE workouts for your MP3 player (or printer!)
Long-Arm Weighted Crunch
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don’t generate momentum with your arms. Perform 12 to 15 repetitions.
Seated Ab Crunch
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.
Corkscrew
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.
Weighted One-Sided Crunch
This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.
Crunch/Side-Bend Combo
This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.
http://www.youtube.com/watch?v=9tDZRogSbbU
do these exercises once a day; in the morning when you get up, after week you should find it easier to do the exercises, 3 weeks the abs should be visible but not a lot, 5-6 weeks and your abs should be visible. I have done this and it did work trust me ! !
Good Luck !
sit ups will do the trick or do the military exercise look at the source i include it will help you
Easy way? Do it in the kitchen.
You must make your goal to burn your body fat % down to the 6-8% range. Measure yourself now and make it a goal to lose 0.5%% per week.
The trick in a nutshell?
* 5-6 small meals w/ each meal totaling 1/5 or 1/6 in calories at your current basal metabolic rate x .80. You want to go into a slight calorie deficit, but keep your nutritional ratio at about 45%/35%/20% (carbs/protein/fat). Do NOT eat any processed sugar; white bread/rice; junk food; soda; dressing condiments; etc … — ANYTHING JUNK or HIGH IN FAT must be cut out. You’ll be miserable the first few days, but once you see the fat melting away and your abs taking shape, you’ll quickly stick with the program.
* 45 – 60 mins of interval training cardio (bike, running, whatever), 6-7 days a week, making sure that your at 70-75%+ of your max. heart rate. This not low intensity training, but activities like wind sprints (1min max, 1min rest) that gets your heart pumping. Do this first thing in the morning after a cup of coffee and before breakfast.
* build lean muscle to increase your fat burning metabolism. military PT training (squats, pushups, pullups, burpees, situps, etc …) 3 days a week at a fast paced in giant sets. lots of Navy Seal training programs on the web.
Email me if you need more details.
100 sit ups in one min….
Sit ups
Crunches
Things things where when you go to sit up you bring your knees to your chest and put your arms around without touching your legs and then kick out with your legs pull you arms out and lean back with out your back touching the ground
Get like your about to do pull ups and pull your knees to your chest.
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.