Tips for Getting Six Pack Abs

Want six pack abs? Take a look at the fitFAQ six pack abs guide and follow these proven tips for building great-looking ab muscles:

You don't need to exercise your abs every day.

The type of muscle fibers (slow and fast-twitch) making up the abs are proportionately different than other muscles you train. However, the difference is not enough to warrant training abs every day. To get six pack abs, train them every other day.

Don't do hundreds of repetitions.

Contrary to popular belief, lots of reps does not equal great-looking abs. In fact, using very high repetitions for the abs will increase their strength very little. For best results use 10-25 repetitions to give you a great combination of toning and strengthening.

Train the transverse muscle.

This forgotten part of the abs helps firm up the stomach and prevents your gut from protruding. One of the most effective ways to train it is called "the vacuum". Start by lying on your back with an empty stomach. Exhale, forcing all air out of your lungs. Then, instead of inhaling, suck in your gut farther and farther imagining your abs almost touching your spine. Hold this position for about 10 seconds and then slowly relax. Repeat 3 times.

Keep constant tension on the muscles.

DO NOT let your abs rest between repetitions! Keep them contracted at all times. When you are performing crunches, for example, don't go down to the resting point.

Remember to breathe.

Exhale on effort, which is the portion when you are "squeezing" your abs. If you forget to breathe, you will quickly fatigue and may even cramp up.

Visualize!

It is common to just go through the motions without thinking about "squeezing" your abs. Focus all of your attention on your abs and really "squeeze" at the top of each contraction. Get ready to burn!

Stretch between sets.

This is important to prevent cramping if you are working your abs to their full capacity. To do this, lie on your stomach (push-up position with your elbows next to your body) and press your pelvis into the floor while pushing through the palms of your hands to extend your arms. This is often referred to as the "cobra stretch." Make sure your pelvis remains on the floor while you stretch your abs. Breathe deeply and relax your muscles further to increase the stretch.

Use proper form and spinal alignment!

It is important to prevent neck and lower back pain while training the abs. Due to the complexity of learning how to train abs from text or pictures, it is highly recommended you view proper form by a trained professional to stay injury-free and get best results.

Experiment with a variety of exercises.

Although there are over 30 abdominal exercises I can think of, most people stick with only 2 or 3 of them because they either don't know how to perform other exercises or they forget. Don't let this happen to you!

Don't forget obliques!

Did you know the obliques provide more support for your lower back than the abs? Besides increasing lower back stability and reducing the chance of lower back pain, they look incredible.

Forget about traditional sit-ups!

In terms of working the abs, they are useless. When you do traditional sit-ups, the more powerful hip flexors take over the weaker abdominal muscles. Contraction of these powerful hip flexor muscles cause the body to flex at the hips. On the other hand, abdominal exercises such as the crunch cause the body to "curl up" and contract at the abs.

Forget about ab gadgets!

No method is more effective or safe than training with your own bodyweight. This was recently proven by an American Council on Exercise-sponsored study conducted by Dr. Peter Francis at San Diego State University. Out of the top 5 abdominal exercises, all of them used the person's own bodyweight.


It must be done!

Cardio will reduce your bodyfat by burning calories. Although ab exercises can develop "abs of steel," you'll never know until your bodyfat is low enough to see them. If you are female, aim for less than 20 percent bodyfat. If you are male, aim for less than 14 percent. Learn how to test your bodyfat by clicking here.

Make cardio fun and enjoyable.

It is important to vary your cardio workouts. Try a motivating instructor by signing up for an aerobics class, or "spinning" class. Try exercising outdoors when the weather permits. Exercise with friends, too. Reward yourself when you do well and stay consistent.

Vary the intensity.

You may want to mix up your cardio by performing 20 minutes at a higher intensity and other days perform at a lower intensity for longer duration (45 to 60 minutes). A cardio circuit you may want to try is jump rope for 3 minutes alternating with walking on a treadmill at an incline for 8 minutes going back and forth a few times.

Drink plenty of water.

It helps metabolize fat, satisfy cravings, and keeps water retention to a minimum.

Graze; don't eat large meals.

Small, frequent meals help stabilize your energy levels, keep your metabolism up, prevent over-eating, and help your body absorb nutrients.

Limit or eliminate alcohol.

Alcohol is the only form of calorie your muscles CANNOT burn for fuel. Alcohol slows your metabolism. Alcohol also stimulates your appetite for fatty foods. Many people would improve their midsection if they did nothing but stop drinking.

Avoid simple sugars.

Over time, too much sugar promotes the accumulation of bodyfat.

Burn more than you eat.

Burn off (through weight training and cardio) more calories than you take in (through your diet) each day to reduce your bodyfat levels.