Hi, for a while i’ve been trying to develop some abs and muscle strength. I have very high metabolism for eating really isn’t a problem as I never get fat. I am just wondering what routine I can do that will eventually get me abs? I have been sticking to pushups and crunches basically. What’s a good routine? How often to do it?

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.

My goal is to have a six pack. But I am also trying to gain muscle/mass.

I do crunches, sit ups, abs, etc 3x a week, as well as lifting weights, but i still have some fat covering my abs. I also eat healthy, so i have the diet down. I was thinking of running every other day to get rid of stomach fat, but i’m trying to gain weight/muscle too. I feel like running might be counter productive to weight gain… but it’s the only thing i can think of to lose stomach fat.

Is there any way to gain muscle/weight but also get a six pack at the same time? And how long does it honestly take to get a six pack?

the ZIGZAG DIET works every time…
http://www.bodybuilding.com/fun/drsquat6.htm

i have a bad back problem and i cant do any sit up its just to painful is there any thing else i can do to get the six pack? and if so how many reps should i do a day

There are many abdominal exercises you can choose to do for six pack abs. The important thing here is that you hit the abs at least thrice a week and at least 20 minutes per session. It is important that these exercises be done in proper form, and would be best if done in cycle.

Quality is important and not quantity. Perform these exercises in proper form and with the proper technique. Don’t perform the repetitions in hurry, do it in right away. It will not give any benefit if you cheat yourself.

Each set should be done with 15 to 20 repetitions each. As much as possible, do not rest between repetitions, and minimize rest time between sets, in between exercises or in between each cycle. This increases the intensity of your workout and your abdominal muscles will respond accordingly.

Like all other muscles, do not over train your abdominal muscles. Muscles need to heal and build new tissues as you hit it with your abdominal muscles. Therefore exercise three to four times a week and allow it to grow strong before you subject it to more stress with your exercises.

Lying Bicycles: Lie down flat on the floor with your legs raised at the hips and place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right – your left elbow should then approach your right knee. Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.

Twisting Crunches: For the twisted crunch, lie down flat with your legs bent at the knees and feet touching the floor. Take your right shoulder and reach across your body toward your left knee. Repeat with other side working in opposite direction.

Seated Jackknife: Lie supine on the floor. Extend your legs and arms and keep a pad under the hips. Pull the legs back with the knees bent as you. Simultaneously bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction for a moment before going back to the original position. Return to the starting position by extending your arms and legs. Without break at the top or bottom of the movement, do thirty repetitions.

Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart. Hold a dumbbell in each hand straight on the sides. Keep your back straight and bend from the waist all the way to the right as far as you can and return to the starting position. Repeat with left side. Do not swivel your hips during the execution. Continue to exercise alternately with left and right motion until the desired reps.

3. Weight Training – more repetitions per set to get six pack abs:
By lifting weights, the body mass or muscle mass is increased. Muscles require more calories for maintenance. The more muscles you have the more number of calories your body burns while at rest and will be capable to feed on the fat around your abdomen.

Weight training for getting nice abs requires more number of repetitions with light weights. To gain muscle weight and density, you increase the weight that you lift whereas to get nice abs, you take light or moderate weights and increase the intensity by the way of increasing the number of repetitions. In this way your body works on some aerobic workout which adds to your calorie burning process.

Aerobic exercises slow down its calorie burning effect after the actual exercise, but weight training will be able to stretch your calorie burning process a little bit more.

4. Aerobic Exercises – Do it just long enough!
Aerobic exercises such as jogging, swimming, brisk walking and skipping can be performed for longer time. You can also use treadmill, but to put little stress on the knees and joints, you can opt for a stationary bike.

Aerobic exercise burns calories and fat. That is why aerobic exercises should be incorporated in your exercise plan to get the benefits it provides.

Aerobic workouts can be done for around twenty minutes, four times a week to get good results. You can do for longer periods depending on your current conditioning. But don’t extend for too long as it may cause harm than good for getting six pack abs.

5. Drink plenty of water:
Drink plenty of water, as your body gets dehydrated while exercising. Nothing substitutes water and our body needs as much as it needs air. Water only satisfies your thirst, but also helps your system to stay cool.

You should drink water throughout the day. It helps your body to continue the function properly and helps in getting the toxic substances out of your body.

Hi, im 14 and i weigh 9st 5. I feel fat and i want to try to get a six pack. Whats to best way to do so? Thanks

you dont weight much, so fat must not be an issue. if it is, do more cardio. Traditional crunches are not always the way. Do belly busters. Lay flat on your back. Lift your legs up to a 90 degree angle, lower them just above the ground, and repeat. This is a great workout if you have someone to push your legs down.

im a normal build with a bit of a gut. -18yrs old been going to the gym alot, gettin swole but my musles arnt tight enough im my opinion. how do i get them to look tight all the time? + the six pack so really two questions. btw im taking protein drinks and stuff after lifting.

lol lifting does no affect your abs. Crunches and Sit-Ups work wonders for a six pack results in 2 weeks max. if you want muscles exploding from your shirt hire a personal training or push yourself harder(lifting more weight).

Hope this helps

I’m a ‘lil on the chubby side, i’m NOT fat,just chubby/not skinny. My arms & legs are REALLY skinny, but my Stomache, & thighs got some fat. It’s Nov. 1st & I wanted to have a 6 pack by Christmas. Earlier if possible :D. I don’t want to become a freakishly big body builder. I just want a small, BUT DEFINABLE 6 pack. Like, enough to look strong, but not freakishly strong. Mostly because i’m short, & if I gain alot of muscle, i’ll look weird. I just want to look skinny, & thin, with a 6pack. What excercises should I do? I need specific instructions on EVERYTHING i’ve never really worked out before, so I have no idea what i’m doing. I can’t really afford equipment, but I could probably g*o to Walmart & pick up some weights (if need be).. Thanks everybody. And I also want to have big arm muscles,, but that’s a later question.. OH YEAH! I almost forgot.. Will the left over skin from my old fat stop me from getting a six pack? Or will it just tighten up? Thanks.

u should just go to the store go to vitamin world and buy musicle milk and lift weights my dad works thier he told my cuzins what todo he got a pack

I’m a girl who is 5′4", and 160 lbs. It might sound like I’m chunky, but i’m really not. I have a lot of muscle, I’m an athlete, and really strong. I run everyday, and eat healthy. I just want some ideas on how to get a six-pack. (Don’t just say…do crunches please)

cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories
stay way from junk food, fries

for six pack abs you have to do cardio workout is not enough crunch or setup you have to do whole body workout then strength training these two go together and give you body you want and healthy diet 3 small healthy meals and 2 healthy snacks.
every morning on breakfast try to eat egg omelet or boiled ..etc to get protein which important for your body
if you do that you will get six-pack abs really is easy just do that

Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing ... ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
workout 3-6 times on week. 30min or 1-2 hours

# Walk 30 minutes a day – no excuses
# dont set watch TV or computer more than 2 hours stay active.
# Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
# Restock your kitchen with healthy food
# dont skip meals eat every 4 hours
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of vegetables more than fruits each day
also eat 1 small handful nuts
# you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
# Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
# Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches - white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
try to avoid processed or refined carbohydrates
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,sugar and sodium recommends keeping your daily intake at 2300 or 1500 milligrams .
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
# Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
# Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
# Fill up 25-30 grams of fiber.
#Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
# dont eat under than 1,200 calories
# if you take in more calories than you burn through daily activity and exercise you’ll gain weight__regardless of whether those calories come from "good" natural foods or "bad" processed meals. it’s that simple: Eat less exercise more,
Best Fats; Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
* Nuts * Peanut butter, old-fashioned * Sesame seeds

Good Fats: Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat) * Miracle Whip Salad Dressing (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

Bad Fats:Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream & half-and-half * Cream cheese
* Ice cream * Lard & salt pork * Palm & palm kernel oil * Cocoa Butter

Bad Fats: Trans Fats (no more than 1% trans fats)
* Hydrogenated or partially hydrogenated fats
* Margarine (stick) * Nondairy creamers
* Shortening * Baked Goods * Fired Foods
* Also Found in Naturally In Meat & Dairy Products In Small Amount

if you do a little big every day?
i know if depends on the person
i’m a girl- and just want really good abs.

If you want to have six pack abs there are a few things you should do:

1. you have to reduce your body fat percentage to a level of 10-11% for guys (six pack abs actually pop out at 7-8%) and for women 16-19%.

2. once you decrease your body fat your need to do the proper workouts that gives you the perfect results.

for more info, simply go to the place I discovered all of this on my own (watch the free presentation)

ok i have i flat stomach right now, and im not fat. i just wanna get my abbs ripped. i wanna do this just with exercizing and changing my diet. [i eat healthy anyways]. any exercizes u recommend? if so please list how i should do them and how many

The most important thing is to get your bodyfat percentage into the single digits. No matter how much exercise you put into them, and how big they get, abs are simply not visible until you have removed the fat covering them.

Standard Ab wheel roll outs, weighted crunches, planks, and similar exercises will take care of the rest. It doesn’t need to be a complex routine:

A few sets of Rollouts and some time doing planks in the mornings and night, and when at the gym do a few sets of weighted crunches.

Im a 16 year old teenage girl, 5′7, who used to be 190 pounds last year 2009
Know its september 15, 2010 and im 133 pounds. I lost all my fat but i guess i still have a little…i guess u would call it muffin top around my lower abs. now i want flat abs and a six pack. What do i have to do and how long will it take. i am willing to do whatever means. Ill score the most points to the person who tells good answers lol!
also, i want to know your story and how long it took you to get a flat abs stumich/ or six pack and how long it told you. Share! =)

Wow, you lost a lot of weight! Be careful though, because losing that much weight that fast means that if you’re not careful, you’ll gain a fair amount of it back. On the bright side, it seems like you’re at a healthy weight now and are still headed in the right direction. So first, a word of caution: I don’t know how muscular you are, so I don’t know how much fat you have left on you, but it may be the case that losing enough weight to expose your toned abs may be unhealthy for you, especially since you’re a teenage girl. I’m no longer a teenage girl, but it wasn’t very many years ago that I was, so I know where you’re at. When I was 16, I weighed about 175 lbs (and I’m also 5′7") but I was mostly muscle, having done a lot of weightlifting. And I did not have a six pack - in fact, I’ve never seen a single girl who had a six pack - the best we can hope for usually is toned abs with a bit of definition, never a full six pack (I think only women who resort to drugs/performance enhancers can get full six packs). Anyway, my point is that I can’t give you a number for the weight you’ll have to reach to get toned abs, since I currently weight 158 and do have toned abs, but if I gain a few pounds they start to get covered up (and yet I don’t have that much fat to lose). Everyone is built differently, though I suspect that for most women it’s the case that there’s a narrow margin between a healthy weight and an unhealthily skinny weight where their abs will be visible/toned.

I can also tell you that doing a lot of core exercises may or may not help you, depending on your current level of fitness. When I was heavier and even more muscular, I had a very thick core area (lots of muscles) but I still had that little tiny layer of fat covering up my lovely abs, which meant that sometimes I just looked thick. I do less core exercise now and my abs are still there but there is less fat over them. So if you currently don’t do any core exercises, do some so that you have abs to show when the fat disappears, but if you already do a fair amount, doing more might only make you more bulky.

Anyway, my overall recommendation is to continue your diet at a slow pace (eat slightly more than what you were eating to lose much weight, but still little enough that you lose maybe 1 lb per week). Do some core exercises but not too many. Good luck!