six packs

Our six-pack is actually one sheet of muscle, called the rectus abdominis, which extends from your Rib cage to your pubic bone. So any abs-specific exercise will work the entire area, but your rectus abdominis is supported by your external obliques, internal obliques and erector spinae. Together they support and manipulate your spine to form your 'core' - the muscular region that connects your upper and lower body. A strong core is vital for performing any dynamic movements in sport and for preventing back pain. So abs training is not just for show. It will make you stand taller and perform better in all areas of life.

               HOW TO GET A SIX PACK??

1. Train with “anti” movements

Your core does its best work when resisting movement, preventing you falling over when the train brakes. Modern core training focuses on such “anti” movements.

2. Work the whole unit

Your abs aren’t everything. Working your obliques, transverse abdominis and lower back will prevent imbalances and, as a side bonus, will let you lift bigger.

3. Use standing up exercises to hit your core from all angles

Real-life exertion rarely happens when you’re lying down, so the majority of moves in this plan don’t either. You’ll get used to using your core from all angles.

4. Eat better, not less

When it comes to food, calories are less important than quality. In this guide, we’ll show you how to eat for abs without starving yourself.

5. Reduce stress

The stress hormone cortisol causes you to store belly fat, so too much means you’ll never see your abs however hard you train. Eliminate it and see results faster.

                    SIX PACK EXERCISES

1

Sit-Up

15-20 reps or to failure

2

Flat Bench Lying Leg Raise

15-20 reps or to failure

3

Jackknife Sit-Up

15-20 reps or to failure

4

Flat Bench Leg Pull-In

15-20 reps or to failure

5

Toe Touchers

15-20 reps (reps or to failure)

6

Crunches

15-20 reps or to failure

7

Reverse Crunch

15-20 reps or to failure (Rest 1-2 minutes between rounds.)