[Guide] How to get six pack abs

[Andrew.]

So i shall begin by saying and establishing that you do not get them overnight, over a month, or over even a couple months. You need to be willing to commit yourself for a long period of time and maybe see little or no results for a while but if you stick with it, you should be golden. Also a good diet is very helpful too. This ab workout is done everyday, seven days a week. So here we go in order this is how i do it.

Sit-Up Pyramid


15 - laying down legs flat





15 - laying down knees up (feet still on ground)





15 - laying down knees up (feet slightly raised off groud)





15 - laying down legs straight up in the air ( x 2 = 30)





15 - laying down knees up (feet slightly raised off ground)





15 - laying down knees up (feet still on ground)





15 - laying down legs flat

• Just an FYI they're actually crunches i do, but crunch pyramid sounded dumb.

• Also when doing the crunches its also important to remember to bring your shoulder blades off the ground, cause if not you're just working out your neck not abs.

• Keeping your arms on your chest prevents you from pulling yourself up when keeping one's hands behind their head when doing crunches.

Flutter Kicks

• Flutter Kicks are when you raise your feet around 6 inches off the ground point your toes straight and simply "flutter" your feet kicking keeping your legs straight.
• These kicks should not be high kicks, they should be fast little kicks.
• Continue doing this for around 15-20 seconds then put your feet down.
• Repeat this 10 times
• Don't get discouraged if you struggle with them at first, they're quite difficult.

Leg Raises

• The same concept as the flutter kicks minus the "fluttering" action.
• Simply raise legs 6 inches off ground keeping them together and hold that for 15-20 seconds
• Repeat 10 times

• Notice the hands under my butt for the flutter and leg raises. It can help to isolate ur abs by doing this.
• When doing these two exercises one might experience discomfort in their thighs, this means you are not isolating your abs when doing the exercise and thus are doing this incorrectly.
• When done correctly these two exercises burn the abs like no other.

Supermans

• Lay on your tummy and raise your legs and arms off the ground keeping your arms and legs straight.
• Hold this position for 15-20 seconds
• Repeat 10 times

• Technically this targets your buns and back more but it's always good to work out opposite muscles (back - stomach)

• And as for the the buttocks..who doesn't want buns of steel as some say.

Sit-Up Pyramid


15 - laying down legs flat





15 - laying down knees up (feet still on ground)





15 - laying down knees up (feet slightly raised off groud)





15 - laying down legs straight up in the air ( x 2 = 30)





15 - laying down knees up (feet slightly raised off ground)





15 - laying down knees up (feet still on ground)





15 - laying down legs flat





So that concludes my ab workout.

A Few more helpful hints

• Just as a warning if you do all this, the next day especially the first few days to a week your stomach will hurt A LOT. But, you just got to stick with it.
• Between the different types of exercises its always good to rest 1-2 minutes.
• KEEP HYDRATED!!!
• There are many different ways to workout one's abs, this is just my routine.
• Yes Suri, this works for both males and females
  

[DaZzle]

I have to admit when i saw this post i was gonna flame, but after reading it its pretty well done.
Although there all many different styles/ways to do abs. For an example. Lay down like you were doing in your pictures then raise your feet 6 inch's and hold that as long as you can. Its also better if you flex your abs to focus on the core.


But overall , great thread.!

[Dani loves Sean]

Nice set of exercises, Andrew.
It must have taken a lot of effort to get those pictures to incorporate.
Good photos, good content.
+reppage and thanks.

[Andrew.]

yeah, you can hold it there and spread the legs too, but those idk those hurt my hip flexers so i dont them, maybe its a guy thing?? =/ lol

[Suri]

I agree with Dani.
must have taken lots of time taking those pictures.
stupid question- it works for both girls and guys right?

[TripelS]

Nice Guide!

I like the concept, organization and pictures
Very Detailed and Helpful!

Good Job!

[AereoN]

Wow..
Thanks for the guide..
+rep
I hope I have enough mentality to keep doing these

[Juggs]

Andrew great guide.... BUT>>>>>> you also need to mention something else. When doing ab work it's very very important to sink your core into the ground. there should be no space between your lower back and the floor. this is extremely important to prevent back injuries, or to sustain neck problems. just as important as making sure your lift your shoulders not your neck


I hate leg raise ones. I am made to do 5 sets (20 reps) of them when I am in PT. arrgghhh. supermans aren't bad. it's good core work to add raises to them though
and.... even holding your body above the ground while sinking your bum down is great as well. core work ftw.

[timsty]

Lol this has the same topic as one of my guides too... *pokes siggy

This must've taken you some effort Andrew, with all the pictures and all. Nice job.
Do note the safety precautions when doing these however, many people have experienced hurting their tailbone and back while doing these ab exercises.
Use a mat if and wherever possible.

Ohmy I hate the flutter kicks. In my opinion that is the toughest workout for the abs and thighs. Haha.
I had to do like 200 counts of 4 during conditioning once, it killed me.

[Andrew.]

so i just realized, yeh i do like 2 other exercises for obliques and such should i add those to this guide?