Molding that "Six Pack"

[dtstiachi]

hard work along with a good diet will "mold that six pack"

Try doing between 200-300 cruches a day.

I did them a few years ago and I had a 6 pack, unfortunately, I let it go and am now trying to get it back.

Watching what you eat is also important. Good luck and happy reps.

[Maddwraph]

when you mean diet, if i stop eating after 7, will that help? and if i eat fruit and stuff. im not a big eater really.

[baronbvp]

Now that you can't get ephedra, getting that belly fat to melt away is tougher. A strong stomach is what you need, whether it's pretty or not is another thing.

There is a sensei at my dojo with a big gut, he's over 50. That guy can leave a punch behind you will feel for days.

[Exponential]

If you have strong abs with good endurance, does it realy matter if they're visible? I've been wondering that for a while.

[KarateKid7]

no...as long as u have strong abs, its fine. but people want 6-packs as a fashion accessory...its mor of an aesthetic thing...i wudnt mind having one tho lol. iv got kind of like a 4 pack that is visible..cant get the last 2 to form...but im nto complaining...too much

[Thruhiker]

First off I like what Yoda said "A six pack is made in the kitchen, not in the gym." There is so much truth to that statement. One must watch what they put in their mouth if they want a six pack. Especially for a guy, because the fat rests in the belly and love handles.

If a six pack is desired then you really have to commit yourself to a regiment of training. I would recommend getting on an Aerobic workout that lasts for 30-60 minutes a day where you are truly sweating the entire time. Then do that workout for 6 days a week with one day off. During that time eating right and NO fast food!!! Anything you prepare from scratch is much better than any processed food you throw into the microwave or oven to heat up. Fruits and veggies for snacks is better than a snickers bar and ice cream. (Read the nutritional information on the food you eat)

As for a workout on the abs: (Remember to keep your abs tight during the entire workout)

Reverse crunches -- feet in the air, crossed at the ankles, and bring the knees to the chest. Shoulders off the ground if you can. KEY--only use your stomach muscles not the hips to bring the knees to the chest. Remember to keep your abs tight

Bicycle-- search internet for description

Crunch -- relax head in your hands, do not strain your neck and look at the ceiling, bring your chest toward your knees (feet planted on floor) hold at top for a half second.

tight pulses -- stay in that crunch position at the top where your abs are tight and hurting. Allow your upper body to relax a couple inches towards the floor and bring it up to the top (squeeze tightly).

Alternating obliques -- same as crunch except you point your right elbow towards your left knee as you crunch and your left elbow towards your right knee. (Remember to exhale as you move toward your knees)

Leg lift extend -- Bring right leg straight out (parallel to floor, maybe 8" off the floor), bend knee towards chest and do a crunch at the same time. Exhale as you crunch.

Leg lift obliques -- same as leg lift extend except you put your right elbow on the left knee as it comes in towards the chest.

Leg lifts -- bring both legs straight out 2" off the ground and lift to 12-18" off the ground and hold for a couple seconds. Use only your stomach muscles.

Hope this is helpful

[Bleeding Lion]

consider HIIT (high intensity interval training)

google it, it is very useful to melt down that fat layer over your abs.