How to achieve a 6 pack

How to achieve a 6 pack

Alot of us think and believe doing crunches, leg raises and all the other ab exercise will get you a 6 pack in no time.

Guys I’m going to reveal the truth as I am here to help. If your body fat percentage is more then 14% let’s forget about doing crunches. If you want to see your abs you need to reduce the fat to about 12% then start hitting all those ab exercises. 12% is for your abs to be popping 10% is for people to see your abs from a distance. And off course the lower your body fat the more visible your abs will be.

For those who don’t know, your abs is made up of the following.

1.Tranversus abdominal
The main role is to stabilise the trunk.

2.Rectus abdominis
Rectus abdominis this is your 6 pack

3.External oblique’s
Your oblique’s is on each side of the rectus abdominis muscle. The external oblique allows the trunk to twist but not to the opposite side.

4.Internal oblique’s
This muscle is located in the hip bone, the operate in the opposite way to the external oblique muscles.

Reading this blog you will now understand the art of achieving a 6 pack. Also you understand the different muscles that makes up your 6 pack. With all the above mention it will take hard work and determination. I am very certain if you do the above and reduce your body fat down to around 12% this will achieve those results you have been looking for.

Here are some exercises to get your abs popping. These exercises can decrease fat and have a positive impact upon the growth of your abs.

BEGGINERS
1.sit ups 8 reps
2.plank 20 seconds
3.heel touches
4.sigle knee tucks 8 reps
5.high knees

ADVANCE
1.leg raises ×12 reps
2.crunches ×12 reps
3.ab roll up ×12 reps
4.side crunches ×12 reps
5.mountain climbers ×20 reps

All 5 exercise to be repeated 3 times round with adequate brake to complete each set fluently. Lets not forget diet and cardio.
For the beginners cardio should be done 2 to 3 times a week. Advance 3 to 4 times a week. This is the minimum requirement I would suggest, the more the better.