04
March
2013

How to Get Perfect Abs

Tips and advice to get you on your way to a six pack

How to Get Perfect Abs

Let´s face it: we all want a perfect abdomen. Whether you are old or young, male or female, big or small, the trim, clean-cut six-pack is something we all aspire to. While getting perfect abs is not the easiest thing to do, it is not the hardest, and it is definitely within reach through proper diet and exercise. In this article, we discuss some of the dos and don’ts of ab workouts so you can optimize your time and energy.

Abdominal errors and how to avoid them

One of the reasons that the six-pack is so highly esteemed is that many people try endlessly to achieve one without getting the results they want. Here are some of the most common mistakes and what you should do instead:

A thousand crunches a day makes my abs ok

Crunches are a great exercise, but they are not a cure-all technique for great abs. Crunches only target the upper abdominal muscles, leaving the lower abs and oblique muscles wanting. A combination of exercises targeting each specific area is your best approach. Also, you don’t have to go through thousands of exercises every day in order to get great abs. Focused, high intensity workouts spaced throughout the week with rest periods are your best bet.

If I get skinny, I’ll get a six-pack

The abdominal muscles are just like any other muscle in the body, and require toning, building, and proper nutrition in order to stand out. Starvation diets and diet pills will more likely than not starve your muscles and prevent growth and development. In addition, starvation pushes your body into an emergency mode in which fat is stored instead of muscle. You have to feed your muscles in order to get them to grow, and that involves proper diet and nutrition. See our nutrition pages (link) for more information.

The one-trick gimmick

It seems that every week a new “fitness expert” is on TV touting the latest and greatest surefire way to get you a six-pack in no time with minimal effort. As in most cases, if it sounds too good to be true, it probably is! No single exercise, workout machine, diet tip, or lifestyle change will give you a six-pack. The only way to guarantee success is through hard work, dedication, proper diet, and consistent, focused exercise.

How to get on the road to perfect abs

Although no single trick exists for perfecting your abs, you can be sure of success by following these simple tips:

Weight training

Remember that your abdominal muscles are just like every other muscle, and require proper weight training. If going for endurance and conditioning, perform 2-4 sets of moderate-intensity exercises, at 50-100 reps per set, 5-7 times per week. If going for muscle growth and hypertrophy, perform 6-12 sets of high-intensity exercises, at 10-15 reps per set, 3-4 times per week.

Nutrition

You must first build your abdominal muscles, which means a healthy surplus of calories just like in any other muscle gain. Do not starve yourself, as this will take you in the opposite direction. However, overall fitness is paramount. No amount of muscle will ever show up as a six-pack if it is covered in fat.

Prioritization

Do abdominal exercises at the beginning of your workout, when you are focused and full of energy, instead of leaving it for the end as an afterthought.

Consistency and variety

Be consistent in your workouts, keeping intensity and focus at a maximum, several times per week. However, it is also important to mix it up with various exercises in order to keep your mind and your body from getting bored with the same thing. See our article on abdominal exercises (insert link) to plan your workout plan on your path to a six-pack.

Categories: Exercise

5.0/5 rating (3 votes)

Looking for that ideal, sculpted abdomen? Does it feel like you’ve spent hundreds of hours in the gym and at home without getting the results you want? In this article, we describe the exercises for a workout routine that will optimize your effort and get you on the way to a six-pack.

Workout mentality

The first step towards getting a six-pack is setting the right mindset for your workout. If getting a perfect abdomen is your priority, treat it as such and establish an optimized routine that you follow consistently. Start your workouts with your abdominal exercises to ensure proper focus and energy.

Muscle groups

The abdominal muscles and the exercises that will help develop and accentuate them can be divided into three groups: upper abdomen, lower abdomen, and obliques (sides). A proper workout plan will incorporate a mix of these exercises to target all three groups:

Upper abdomen

Crunches: Lie flat on your back, lift your knees to a 90 degree angle, and slowly and deliberately lift your chest into the air and back down, keeping your back straight and your lower back on the ground.

Cable pulls: Sit on your knees in front of a standing pulley weight system. Using the rope attachment, hold the rope on either side of your head, and pull the weight downwards in a crunch-like motion, using only your abdominal muscles.

Knee touches: Lie flat on your back with your knees bent and feet touching the floor. With your back on the floor, place your hands palm-down on your upper thighs. Slowly crunch upwards until your hands rest on top of your knees, then descend again.

Jacknife sit-up: For this exercise, keep your arms and legs as straight as possible. Simultaneously lift your legs and your arms skywards, touching them together at the apex of the sit-up. For this exercise only the small of your back should still be touching the floor at the apex.

Lower abdomen

Leg lifts: Lying flat, place your hands under your hips to support your lower back. Keeping your legs straight, lift them up into the air until making a 90 degree angle with your hips, then slowly return, but do not let your legs rest on the ground before the next repetition.

Hanging leg lifts: Hang by a bar with your legs dangling beneath you. Slowly lift your knees up toward your chest until making a 90 degree angle with your hips, then lower again.

Decline reverse crunch: On a decline bench (your feet should be below your head), lie flat and hold onto the head of the bench with your hands. Slowly raise your legs as in a leg lift, but at the apex of the raise, elevate your hips skywards.

Obliques

Side crunches: Lie on your side flat on the ground. Lift your upper body sideways off the ground, pushing your ribcage towards your hips. You should feel the burn along the side of your abdomen that is facing upwards.

Russian twist: On a decline bench, sit up halfway and extend your arms directly out in front of you, with the palms touching each other. Rotate your torso to one side until your arms are parallel with the ground, then rotate back the other direction until parallel with the ground on the other side.

Breathe evenly and consistently throughout the exercises. Perform all exercises slowly and deliberately, paying close attention to maintaining proper form. Hold the contraction at the apex for a couple of seconds, and slowly return to the starting position. This negative stress is crucial.

Nutrition Facts

04
March
2013

How to Get Perfect Abs

Tips and advice to get you on your way to a six pack

How to Get Perfect Abs

Let´s face it: we all want a perfect abdomen. Whether you are old or young, male or female, big or small, the trim, clean-cut six-pack is something we all aspire to. While getting perfect abs is not the easiest thing to do, it is not the hardest, and it is definitely within reach through proper diet and exercise. In this article, we discuss some of the dos and don’ts of ab workouts so you can optimize your time and energy.

Abdominal errors and how to avoid them

One of the reasons that the six-pack is so highly esteemed is that many people try endlessly to achieve one without getting the results they want. Here are some of the most common mistakes and what you should do instead:

A thousand crunches a day makes my abs ok

Crunches are a great exercise, but they are not a cure-all technique for great abs. Crunches only target the upper abdominal muscles, leaving the lower abs and oblique muscles wanting. A combination of exercises targeting each specific area is your best approach. Also, you don’t have to go through thousands of exercises every day in order to get great abs. Focused, high intensity workouts spaced throughout the week with rest periods are your best bet.

If I get skinny, I’ll get a six-pack

The abdominal muscles are just like any other muscle in the body, and require toning, building, and proper nutrition in order to stand out. Starvation diets and diet pills will more likely than not starve your muscles and prevent growth and development. In addition, starvation pushes your body into an emergency mode in which fat is stored instead of muscle. You have to feed your muscles in order to get them to grow, and that involves proper diet and nutrition. See our nutrition pages (link) for more information.

The one-trick gimmick

It seems that every week a new “fitness expert” is on TV touting the latest and greatest surefire way to get you a six-pack in no time with minimal effort. As in most cases, if it sounds too good to be true, it probably is! No single exercise, workout machine, diet tip, or lifestyle change will give you a six-pack. The only way to guarantee success is through hard work, dedication, proper diet, and consistent, focused exercise.

How to get on the road to perfect abs

Although no single trick exists for perfecting your abs, you can be sure of success by following these simple tips:

Weight training

Remember that your abdominal muscles are just like every other muscle, and require proper weight training. If going for endurance and conditioning, perform 2-4 sets of moderate-intensity exercises, at 50-100 reps per set, 5-7 times per week. If going for muscle growth and hypertrophy, perform 6-12 sets of high-intensity exercises, at 10-15 reps per set, 3-4 times per week.

Nutrition

You must first build your abdominal muscles, which means a healthy surplus of calories just like in any other muscle gain. Do not starve yourself, as this will take you in the opposite direction. However, overall fitness is paramount. No amount of muscle will ever show up as a six-pack if it is covered in fat.

Prioritization

Do abdominal exercises at the beginning of your workout, when you are focused and full of energy, instead of leaving it for the end as an afterthought.

Consistency and variety

Be consistent in your workouts, keeping intensity and focus at a maximum, several times per week. However, it is also important to mix it up with various exercises in order to keep your mind and your body from getting bored with the same thing. See our article on abdominal exercises (insert link) to plan your workout plan on your path to a six-pack.

Categories: Exercise

5.0/5 rating (3 votes)

Looking for that ideal, sculpted abdomen? Does it feel like you’ve spent hundreds of hours in the gym and at home without getting the results you want? In this article, we describe the exercises for a workout routine that will optimize your effort and get you on the way to a six-pack.

Workout mentality

The first step towards getting a six-pack is setting the right mindset for your workout. If getting a perfect abdomen is your priority, treat it as such and establish an optimized routine that you follow consistently. Start your workouts with your abdominal exercises to ensure proper focus and energy.

Muscle groups

The abdominal muscles and the exercises that will help develop and accentuate them can be divided into three groups: upper abdomen, lower abdomen, and obliques (sides). A proper workout plan will incorporate a mix of these exercises to target all three groups:

Upper abdomen

Crunches: Lie flat on your back, lift your knees to a 90 degree angle, and slowly and deliberately lift your chest into the air and back down, keeping your back straight and your lower back on the ground.

Cable pulls: Sit on your knees in front of a standing pulley weight system. Using the rope attachment, hold the rope on either side of your head, and pull the weight downwards in a crunch-like motion, using only your abdominal muscles.

Knee touches: Lie flat on your back with your knees bent and feet touching the floor. With your back on the floor, place your hands palm-down on your upper thighs. Slowly crunch upwards until your hands rest on top of your knees, then descend again.

Jacknife sit-up: For this exercise, keep your arms and legs as straight as possible. Simultaneously lift your legs and your arms skywards, touching them together at the apex of the sit-up. For this exercise only the small of your back should still be touching the floor at the apex.

Lower abdomen

Leg lifts: Lying flat, place your hands under your hips to support your lower back. Keeping your legs straight, lift them up into the air until making a 90 degree angle with your hips, then slowly return, but do not let your legs rest on the ground before the next repetition.

Hanging leg lifts: Hang by a bar with your legs dangling beneath you. Slowly lift your knees up toward your chest until making a 90 degree angle with your hips, then lower again.

Decline reverse crunch: On a decline bench (your feet should be below your head), lie flat and hold onto the head of the bench with your hands. Slowly raise your legs as in a leg lift, but at the apex of the raise, elevate your hips skywards.

Obliques

Side crunches: Lie on your side flat on the ground. Lift your upper body sideways off the ground, pushing your ribcage towards your hips. You should feel the burn along the side of your abdomen that is facing upwards.

Russian twist: On a decline bench, sit up halfway and extend your arms directly out in front of you, with the palms touching each other. Rotate your torso to one side until your arms are parallel with the ground, then rotate back the other direction until parallel with the ground on the other side.

Breathe evenly and consistently throughout the exercises. Perform all exercises slowly and deliberately, paying close attention to maintaining proper form. Hold the contraction at the apex for a couple of seconds, and slowly return to the starting position. This negative stress is crucial.

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