How can I get abs or six pack from working out at home?
June 28th, 2010 | 
Author: I’ve used to do a bunch of sit ups daily but it barely helped..
any advice please?
and not going to the gym, i only want to get a nice stomach.
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ab exercises
about how long does it take to get a six pack weighing 140 pounds?
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if im doing 200 sit ups a day am i losing stomach fat
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my stomach is hard but i dont have a six-pack
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The key to ripped abs is to increase muscle size and decrease fat content in the region.
Before trimming down you must first build the muscle. Doing a bunch of sit ups is better than nothing, but not very effective (as you’ve seen). The best method to build muscle is a very hard workout for a short period of time. Begin by working lower abs (3 exercises) then obliques (2 exercises) then upper abs (1 exercise). I personally will do this:
1) Decline sit-ups with 50lbs weight till failure
2) 1 minute of six inches / flutter kicks
3) Knee raises (either laying on your back or hanging; hanging is best)
4) Reverse oblique crunches on decline (alternate one side at a time and raise legs above head)
5) Oblique twists (sit in half way sit-up position and rotate side to side arms extended and hitting the ground on each side. Lift legs and hold weight to add difficulty.)
6) Reverse Crunches with hip raise. (lay on back raise legs to vertical position and lift hips off the ground)
Here is a website for exercises: http://www.shapefit.com/abs-exercises-oblique-crunches.html
Get you one of those door gym things, and do a pull-up or chin-up, then hold that position and do crunches while hanging. Also yard work helps. Raking (for obliques) and using a reel mower (it helps a little). Plus that helps condition you for hot weather.
Make sure you are doing plenty of cardio. No matter how many crunches you do, unless your body fat is low enough, you still won’t have a six pack.
How many crunches are you doing? Since I don’t know how many you’re doing, I’m gonna say this: make sure you are doing at least 40 in a sitting, then repeat that until your abs start to cramp, then wait 2 days and back off that number by about 10 next time, until it’s easy, then add 10 more, and so on.
sit ups
http://www.youtube.com/watch?v=cPasT0hQWhk
Tell us more details so we can help you out. Tell us how much you weigh and your body fat percentage so we can give you more tips.
It’s all about the diet man. Doing tons of situps is okay, but after a certain point it’s just burning calories. You need to lower your bodyfat to probably 8-12% for the abs to start showing. You do that by consuming fairly high amounts of protein and reducing your caloric intake, and then burning more calories than you take in. You do this with a combination of resistance training (weight lifting) and cardiovascular exercises. The weight training helps maintain your muscle mass while your body is shedding fat, and the cardio helps actually shed that fat.
That’s in a nutshell. There’s a lot more information you can view on this online. I recommend the articles at http://www.bodybuilding.com.
Check out those websites.They have many helpful tips about how to get abs and tone up your body without going to gym. Hope that helps.
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