How to get a 6 pack ?

1 ANSWERS

1. BlackBloodSarai
   

   1.Do Crunches: Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go.
   
   2.Do Sit Ups:Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these on an exercise ball.
   
   3.Do Leg Lifts: Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.
   
   4.Do Jackknife Sit Ups: Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat.
   
   5.Do V-ups: Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat.
   
   6.Train Your Oblique Muscles: It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms too which can be a great help.
   
   7.Do the Scientific Best Abs: Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
   Lie on the floor; make sure your lower back is pressed on the ground.
   Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
   Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
   Breathe in a relaxed and even manner throughout the exercise

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