🔥 SIX PACK THE SCORE ON 6 MIN👇
💥 How to Get Six Pack Abs
✅ Developing hard, defined abdominals is a function of both exercise and diet. You must build the abdominal muscles first with resistance exercise and then strip off the fat layer hiding them with a nutrient-dense, Calorie-sparse diet. The good news is that you can do both at the same time. Let’s look at the exercise component first.
🚨 Ab Training Frequency
Now let’s look at how many times per week to do this ab routine. In the gyms, I’ve heard everything from ‘train abs every day’ to ‘train abs once per week’. Personally I think both are wrong and I’ll explain why.
✅ Training abs everyday is definitely wrong due to the simple fact that muscles have to recuperate in order to grow.
Training causes micro trauma and inflammation to a muscle, but the muscle responds by laying down new muscle, which equals bigger and stronger muscles. Training the abs every day would not allow sufficient time for them to recuperate between workouts. I do, however, agree that the abdominals recuperate faster than most other muscles. Therefore, this abdominal routine should be performed 3 times weekly and should not last longer than 20 minutes. Train your abs on three nonconsecutive days per week, for example: Monday, Wednesday, and Friday.
🚨 Oblique Ab Training
✅ The last area of the abdominal area that you really need to train is the oblique muscles, which lie on the sides of your abdominal area. Obliques respond to twisting and side bending movements. Let me give you a word of caution here: 🚨 DO NOT train the oblique muscles with low reps, only with high reps. Remember, eight – twelve reps builds muscle which is what you want to do in the abs themselves. However, you don’t want thick oblique muscles! You want fairly thin but defined obliques. Overly developed obliques can give the false appearance of having “love handles” on the sides. Remember thick abdominals, thin obliques.
🚨 Ab Routine
- Crunches (with knees bent at 90-degree angle and feet on top of a bench)
3-4 sets of as many reps as possible *
- Hanging Leg Raises (performed curling the pelvis upwards as you raise your legs)
- 3-4 sets of as many reps as possible *
- Bicycle Crunches 3-4 sets of as many reps as possible
- Perform this routine three times a week on non-consecutive days. For example: Monday, Wednesday, Friday.
- If you want thicker looking abs, perform the crunches and the leg raises for 8-12 reps only using resistance. You can also control the tempo of the repetitions by counting two seconds on the way up and 3 seconds on the way down.
- Do not train the obliques with weights as otherwise they become big. Always perform high reps for oblique muscles. The bicycle crunch is an excellent way to not only train the obliques, but the whole abdominal wall as well.
- Train your ABS “sucking in” your stomach. The ABS can be trained every day at any time.