Six Pack Abs: What You’re Doing Wrong
Everyone knows that crunches are the best things for your abs. Everyone knows that 1000 crunches a day will get you a six pack. Just as everyone ‘knew’ that the Earth was flat. The crunches myth is one that permeates the fitness world, in magazines and online, which causes you to become disillusioned, and then wasting money on a useless ‘revolutionary six pack product’. This article will show you the two 3 most important components when it comes to six pack abs. These 3 factors are very much a tripod, and without 1, all your endeavours for that elusive, but god-damn sexy six pack will fail.
1. Cardio, cardio, cardio.
Cardiovascular exercise is the foundation of six pack abs. I don’t care how strong your abs are, how many crunches you can do, its all pointless if they’re hidden behind a Homer Simpson gut. For your abs to be visible, you must lower your body fat to around 10%, if not lower, and that requires cardio. Crunches do not burn belly fat. Period. Running, rowing, cycling all burn calories. IF you burn more calories than you ingest, your body fat will decrease. Simple. personally I find the best cardio exercises to be running, which works the hip-flexors very well, giving you that ‘v-shape’, and jump rope. Thats right jump rope. Whilst running burns around 600-700 calories per hour, jumping rope can burn over 1000. Plus it’s fun, and contrary to popular belief easy- once you get the hang of it.
2. Smart exercise
Notice how the above title isn’t just exercise. Exercise is endless crunches. Smart exercise is using the moves that promote maximum muscle growth in the abs. I usually use 3 main exercises for my abs workouts; the plank, side planks, renegade rows, hanging leg raises. I’m not going to outline how each of those exercise is done here, it’ll only take a 2 second Google search, but take particular note of the plank. I’ve seen bodybuilders who can press 300 pounds unable to hold a plank for 30 seconds. Enough said? Also you will notice the absence of crunches here. I find them to be ineffective and bad for your lower back. Think about it, if you do crunches for 30 seconds, your abs are only contracting for about a third of the time. With a plank, your abs must contract the whole time. My workout is generally:
2 minutes standard plank, 2 minutes side plank (each side), 2 minutes extended plank. Then repeat. I then throw in 3 sets of renegade rows and leg raises(preferably hanging leg raises which target the lower abs much more, but I realize that not everyone has access to a bar.)
This workout really works the abs, but be sure not to cheat on form during the plank and renegades. If you feel that the standard plank is too easy, place your feet on a basketball for added difficulty.
3. Nutrition.
This little factor is often overlooked when going for six pack abs. Ever heard the phrase ‘abs are made in the kitchen’?Well you have now and it’s true. You could be doing the perfect cardio, finishing every workout with perfect technique, but if you go and scoff down 3 packets of crisps followed by 2 beers it will have all been for nothing. After a workout I tend to go for a few tins of tuna, high in protein, omega 3 etc, with toast and of course water. If your a protein shake kinda guy then go for it. I could never stomach them personally, awful taste, but whatever you prefer. After a workout you need around 30-50g of protein, depending on your size and some carbs.
So there you go, the perfect six-pack abs program. Follow these guidelines for a few months, perhaps tailor it to suit your own needs, and soon you’ll have those wow-abs, perfect for the beach.
youtube.com Booty, Lower ABS & Love Handles Workout! Tweet us! twitter.com Subscribe for more! youtube.com Sign-up for our newsletter toneitup.com Facebook us facebook.com Tone It Up TAGS: booty workout, Booty, Lower ABS Love Handles, Workout, Booty Workout, Lower ABS Workout, Love Handles Workout, Workout, workouts, workout videos, workouts by tone it up, toneitup girls, tone it up, tone it up girls on youtube, tone up, how to tone up,
CLICK HERE to read customer reviews of this product…
