2008-07-19T04:39:00.000-07:00

Best Abs Exercises For Building That 6 Pack

recent years there has been a revolution in the emphasis we

place on our bodies. One of the things that we all seem to desire is

a perfectly flat and well toned abdominal area. In this article we

will briefly look at creating that perfect six-pack and the three best

abs exercises.

There are primarily two reasons why we want to look good. Firstly

we want to look good because it makes us feel good. When you

feel good about your body it gives you an inner sense of pride and

esteem for your ‘self’. Secondly, we want to look good to others

because this makes us more attractive to them. In our culture there

seems to be an emphasis on looking good and it is one of those

things we value. A great body is something that is both valued and

admired and looking good obviously makes you feel more

‘worthy’ and admired.

Well toned abdominal muscles (abs) or a six-pack, as it is

commonly referred to, is in many ways a symbol of health and

fitness. Mainly because it is probably the most problematic area of

anyone’s body. We therefore value it highly and someone with sixpack

abs must be incredibly committed, healthy, fit and strong – or

at least that is the ‘hidden’ reasoning behind it and that is why you

subconsciously want great abs. So, how do you get those great abs?

Here are the three best abs exercises:

Best Abs Exercise #1 - Sit-Ups

This is the one that everybody seems to know about but the

majority of people do wrong. Remember that the smallest

adjustments can make all the difference and we want our workouts

to be as effective as possible to get the most out of every minute

we exercise. Here’s how to do proper sit ups:

Lie flat on the floor with your legs stretched out and your arms

beside you. Lift your knees up by bringing your feet closer towards

your body – about the distance from your heels to your carve

muscle. Cross your hands over your chest and lift your body all the

way up so that even your lower back lifts off the floor. Stay there

for about 3 seconds and then gently lower yourself. Repeat about

20 of these in 3 to 4 sets, but don’t strain yourself – especially if

you haven’t done it for a while. As you build your ab muscles you

can start making it more challenging by sitting on an inclined

bench or by holding a weight over your chest.

Best Abs Exercise #2 - Crunches

Once again, lying flat on your back, pull your legs towards your

body slightly. With your arms crossed over your chest tighten your

by ‘pulling’ your abdomen towards your spine as you inhale.

Now lift your shoulders off the floor and don’t lift your body all

the way up – you just need to lift your shoulders to tighten your

abs. As you lift your shoulders you want to exhale. Stay there for

about 3 seconds and gently lower your shoulders. In the lowered

position you should relax your abs. Now repeat.

The key here is to focus only on your abdominal area as you do

this. Flexing your abs and proper breathing is essential – remember

that your breathing originates in your abdomen with your

diaphragm. Repeat 10 to 20 times and do 3 to 4 sets of these.

Best Abs Exercise #3 - Leg Lifts

Your abs are a very important muscle group as it is a ‘pivot point’

in your body. With leg lifts we use this deliberately to tone our abs.

Lie flat on your back with your legs extended and your arms beside

you. Place your hands flat on the floor beside you and in this

position, with your legs straight, lift your legs up as far as you can.

Preferably your legs should be up in a 90 degree angle with the

floor, but this might be difficult for some at first. Then, slowly

lower your legs, but do not let your feet touch the ground. Repeat

10 to 20 times and do 3 to 4 sets of these.

These three exercises are by no means the only way to get great

abs. In my opinion they are the best abs exercises, but you still

have to combine them with proper cardiovascular exercise like

running, swimming or cycling as it will help you loose weight

while also targeting the abdominal muscles. And last, but not least,

you have to control your diet. Fatty foods tend to ‘gather’ around

the abdominal area which might make your workouts worthless.

FOODS

6 Pack Abs Diet – Eat Your Way to

Stunning 6 Pack Abs

that great 6 pack abs is not all about exercise. In fact, all that 6 pack

abs workout is meaningless if your belly still has layers of fat. You can firm

up and sculpt your abs but the fat remains – and covers up your hard work -

if you do not eat right. A pot belly is still a pot belly and a love handle is still

a love handle even if you have amazing abdominal muscles beneath the fat.

The good news, though, is with the proper abs diet, you can have that sexy 6

pack abs. And, you need not exert so much time and effort in workout as the

body will already be shedding fat – even without strenuous activity. Eating

right is a very crucial step to get that steaming hot abs.

Below are some simple diet tips to help you lose belly fat fast and get that 6

pack abs quicker:

1) Eat small, well-distributed meals throughout the day. Aside from the

usual breakfast, lunch and dinner, you may want to include a morning and

afternoon snack as well. Eating this way keeps the body’s metabolism going

and makes fat burning easier. Fast metabolism can translate to fast abs.

2) Choose foods high in fiber. Aside from detoxifying the body, fiber is

lower in calories and fills you up without the fat. So instead of that white

bread or white rice, opt for whole grains and brown rice. Stack up on fruits

and vegetables.

3) Build muscle with healthy protein. To “build” your hot 6 pack abs, eat

healthy protein like tuna, salmon, eggs, almonds, cottage cheese, among

others. Protein also boosts metabolism.

4) Get energy from complex carbohydrates. When it comes to toning your

abs or tummy, complex carbohydrates may be not so complex. These carbs

are simple, straightforward solutions. Eat complex carbs so that lesser sugar

is converted to body fat. Green leafy vegetables, legumes, and root crops

like sweet potatoes are excellent complex carbohydrates. Try Health

Samples to help you get the nutrients you require

SIX PACK ABS EXERCISES AND FOOD