A well defined abdominal muscle is a sign of a person’s dedication to fitness and keeping their body in good shape. Skinny or not, most of us want to have washboard abs. It is not a surprise that most of us want to know how to get a six pack.
In order to know how to get a six pack, you need to know what it is. A six pack or just abs, as it is often referred to, is the long flat muscle (rectus abdominis) that runs along the abdomen. It is actually a paired muscle which means that it is made out of two parallel muscles joined with connective tissue. Each pair of the muscle is intersected by three (very rarely four) bands which causes its six pack look.
A six pack (or an eight pack if you are lucky) doesn’t happen overnight. Anyone who knows a thing or two about keeping fit and how to get a six pack would tell you that having the perfect six pack is down to three components: exercises, cardio and diet. You need to stick to all three in order to get your six pack to show.
Download the FREE “Six pack abs home workout” PDF below:
How to get a six pack – 3 simple rules
1. Train your abs
Just like any other muscle in your body, your abs need to be exercised in order to develop the desired definition. Crunches, reverse crunches and sit ups are all exercises that target your abs.
Doing endless reps of crunches and sit ups alone won’t help much. Your abs will quickly adapt to them and you won’t see the results you are after. Variety is the key. Do exercises that target other muscle groups, such as squats and planks, as well. Introduce weights to your routines as you progress.
There seems to be a bit of controversy on how and how often to train your abs though. Some believe that you should train them every day, while others suggest training your abs just once or twice a week. Whichever side you chose to take, just remember that you need to allow your abs to rest and recover before your next session. Beware of the dangers of over exercising!
2. Don’t forget the cardio
Yes, you need to do cardio if you want to have a six pack. Perhaps the main reason for that is fat burning. You need a pretty low level of body fat for your abs to show. Cardio exercises also engage the abs. Running downhill, for example, engages your lower abs.
Make cardio part of your routine. Go for a run every other day, get a skipping rope and use it, go for a bicycle ride.
3. Protein rich and low fat diet
Your body fat needs to be 4% or lower in order for your six pack to show. In other words, if you can pinch an inch of your waist you are probably carrying too much body fat (even if you are skinny). Therefore a protein rich and low fat diet is quite important for your six pack (as well as other muscles and a healthy lifestyle).
Get your protein from lean cuts of meat, fish, poultry, eggs and dairy products. Eat good carbohydrates and avoid processed fats. Drink plenty of water to keep your body hydrated.
[quote_box_center]Now that you know how to get a six pack, give it a try and see if you can get the washboard you’ve always wanted.[/quote_box_center]