Six Pack Abs Routine

Six Pack Abs Routine

How To Build Six Pack Abs Routines

Fitness is a mantra that most people chant, but it is not easy to stay fit. Abdominal muscles are made up of three layers: the transcersus abdominis, rectus abdominis, and the internal andexternal obliques. The transverses abdominis is the deepest layer and gives the body support. It provides stability to the body. The rectus abdominis allows free movement of the spine. The internal and external obliques help the body to turn so that the body can rotate as well as move laterally.

Just like we would exercise the other muscles in your body, abdominal muscles too have to be exercised so that they are kept toned and firm. If we are not careful, then before we know it, we put on weight. Unfortunately most of this fat accumulates around the abdomen. Working towards getting a lean midsection, we need to look at ourselves very objectively and adopt a six pack abs routine. We need to have a vision of how we want to look. This is the incentive that we give ourselves. We must get rid of the accumulated fat first before we go any further.

Crunches Don’t Burn Your Abdominal Fat – So Watch Your Diet

The first thing that we need to do is to take a look at our diet. We have to be conscious of what we eat. We will have to completely stop eating junk food, and food that gives only calories and does not have much nutritive value. It is better to eat smaller meals throughout the day rather than the 3 full meals that we are used to. By eating more frequently, in lesser portions, we are training the body and the stomach to burn more calories and increase our metabolism. With higher metabolism, we burn more fat.

Include whole grain cereals, nuts and fruits and more vegetables in your diet, but less meat. Processed foods are totally and completely out of the question.

The protein content in your food has to be increased. This can come from lean meat, but preferably from a vegetable source. Extra calories will be burnt up in breaking down the increased protein in your diet, into its components, the amino acids. A high protein diet is what is needed to build lean muscles, as well as to maintain them. The fiber content in your food will have to be increased. Your blood sugar level is controlled by the fiber content in your food, so the more the fiber, the more control of the sugar content in your blood.

Completely avoid all refined sugar in any form, either in food or in drink. Hydrogenated fat is lethal so totally avoid any food that might contain even a hint of this transfat. Drink a lot of water throughout the day regardless of whether you are thirsty or not. Once we are on the way to losing weight, then, we need to start on the exercises. Running, walking, cycling, dancing, all help to burn calories. Aerobic and six pack abs routine exercises are good as well. These are collectively called cardiovascular conditioning and help us shed the fat that has accumulated over the muscles, due to neglect.

The spine and back are vulnerable parts of the body. Abdominal exercises strengthen the muscles so that the spine and back are protected. As we get older, we tend to put on more fat possibly because our lifestyle becomes more sedentary. This is all the more reason we need to exercise our abdominal muscles so that our back becomes stronger and our posture improves. It is important for us to feel good about ourselves and if we can remain fit as well as look good, our sense of self-esteem is boned up.

If you play golf, or tennis, strong abdominal muscles will give your back the support it needs. Another area which takes a beating when we put on weight is our knees. A strong middle will take the pressure off the knees. When you embark on a program of fitness, start slowly with the six pack abs routine. Work outs in the beginning should be only 2 or 3 times a week. The first thing is to make the abs strong.

Six Pack Abs Routines

The Crunch

The basic exercises are the crunches. To do this, lie flat so that you back is straight on the ground. Bend your knees. Keep your feet firmly on the ground. Put your hands either behind your neck, or on your chest.

Move your shoulders and your upper body towards your knees. This is called crunching. Slowly try touching your chest. Gently, lower your body back to the ground. The more you do this crunch, the easier it will become. Then the challenge is to make it a little difficult by placing a 5 pound or 10 pound plate on your chest. The emphasis here is on the upper abdominal muscles.

Reverse Crunch

Reverse crunches, help the lower abdominal muscles. Here, you will need a support for your head. Lie flat on the ground, with your head on a rest. Bend your knees. Keeping your pelvis flat on the ground, bring your knees as close to your face as possible. This is the starting point. Next, push your pelvis up so that your knees come closer to your face. This will cause your lower abdominal muscles to contract. Lower your knees to the starting point.

Side Bend

Side bend exercises are next. These help to strengthen and build the lateral oblique muscles. If you want to shape your lateral obliques, then you do this exercise without dumbbells, however, if you have a thin waist, then use dumbbells for this exercise so that your muscles can become stronger. Stand straight. If you are using a dumbbell, then these are in your hands. Hold one arm above straight above your head, and bend (crunch) to the opposite side, as far as you can go.

Return to the starting position. Hold the other arm above your head and bend towards the opposite side, again as far as you can go. Return to the starting point. Slowly, stretch yourself to hold bigger dumbbells.

There are many more abdominal exercises such as sit-ups, scissor kicks, hanging leg raises, side bridge and bicycle to name a few.

Cardio Workouts

The next important thing you will have to concentrate on are the cardiovascular exercises. Cardiovascular workouts are important in shaping a beautiful six pack abs because, believe or not, crunches and abs workout routines do not burn your abdominal fat. So you need cardiovascular workouts like running or cycling for that. Start with doing these exercises for 15 minutes, three times a week. Slowly increase the duration.

Skipping is one of the best exercises because you use your whole body and you have to maintain a straight back while skipping. Running up and down stairs, jogging, dancing, swimming, skating, bicycling, brisk walking are ways to keep your cardio in shape.

I would advice that you do your six pack abs routines first and the cardiovascular exercises after that. Cardio exercises drain a lot of energy. If you do that first, you may not have many left for your abs routines.

And it’s best if you workout on an empty stomach because you want all that hard work to go straight to the fat, and not the food in your stomach. If you have the time, workout in the morning before breakfast. If not, working in the afternoon before dinner but do not take your afternoon tea before.

By maintaining check on your diet, exercising to strengthen your abdominal muscles, and working on your cardiovascular exercises and six pack abs routine, will soon have you looking fabulous with your six pack abs.