Have any of you girls got a six pack & if so, how long (honestly) did it take to achieve?
Yes, I’ve had a six pack, and still do thank you very much! Actually, to have a six pack, you gotta do 2 things:
1.) Acheive a lower body fat level.
Fitness models with super-duper ripped abs do their photo shoots at about 12-14% bodyfat- extremely low, and very impractical. But for the average gal who just wants a tight, ripped stomach, you want to be between 16-19%. Have a personal trainer check your body fat for you, or purchase one of those electronic devices.
2.) Build those abs!
A buffed stomach is the product of a balanced ab routine. The abs have several layers to them, so you want to make sure you hit all of ‘em! Here’s an example of a possible ab routine:
4 sets of 20-30 crunches or sit-ups (contrary to popular belief, if you’re doing the exercise right, you don’t need to do hundreds of reps to see results. It should be so hard that you can’t get past 30! On crunches, do them slowly, and contract as hard as possible at the top of the movement, and hold for a few seconds. On situps, work on an incline board when being flat gets too easy.
4 sets of V-Ups and/or Jackknifes with a physioball (those big, giant balls that are so popular these days!) These are killer for creating definition! You can literally see the muscles after just one session!
4 sets of physioball sit-ups, 2 sets straight, 2 sets side-to side to work the obliques!
There are tons of exercises for abs. Another really fantastic one is hanging leg raises, which can also be done on a roman chair.
If you have any questions, you can e-mail me at: sara@fitnesspros4u.com
and you can check out my fitness blog: http://thefitness411.blogspot.com/
April 25th, 2010 at 3:43 am
Girls with six packs?
YYEEEEUUUUUUUCCHH!
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April 25th, 2010 at 4:18 am
Hi glitterbug.We have similar questions.I have just started doing sit-ups about 2 weeks ago.50 a day and some days 100 broken into 50’s.50 in the morning and 50 at night.
I don’t have big belly so I don’t have much work to do.I’ve just started so that I can have definition in my stomach.A pack looks healthier than a flat ,undefined stomach.
Although It’s been 2 weeks, I’am already seeing slight cuts in the middle of my stomach.I can’t wait to show off in a bikini next summer!
References :
April 25th, 2010 at 4:41 am
Yes, I’ve had a six pack, and still do thank you very much! Actually, to have a six pack, you gotta do 2 things:
1.) Acheive a lower body fat level.
Fitness models with super-duper ripped abs do their photo shoots at about 12-14% bodyfat- extremely low, and very impractical. But for the average gal who just wants a tight, ripped stomach, you want to be between 16-19%. Have a personal trainer check your body fat for you, or purchase one of those electronic devices.
2.) Build those abs!
A buffed stomach is the product of a balanced ab routine. The abs have several layers to them, so you want to make sure you hit all of ‘em! Here’s an example of a possible ab routine:
4 sets of 20-30 crunches or sit-ups (contrary to popular belief, if you’re doing the exercise right, you don’t need to do hundreds of reps to see results. It should be so hard that you can’t get past 30! On crunches, do them slowly, and contract as hard as possible at the top of the movement, and hold for a few seconds. On situps, work on an incline board when being flat gets too easy.
4 sets of V-Ups and/or Jackknifes with a physioball (those big, giant balls that are so popular these days!) These are killer for creating definition! You can literally see the muscles after just one session!
4 sets of physioball sit-ups, 2 sets straight, 2 sets side-to side to work the obliques!
There are tons of exercises for abs. Another really fantastic one is hanging leg raises, which can also be done on a roman chair.
If you have any questions, you can e-mail me at: sara@fitnesspros4u.com
and you can check out my fitness blog: http://thefitness411.blogspot.com/
References :
April 25th, 2010 at 5:25 am
hi glitterbug, i dont have a really stacked, defined 6-pack, but i have good definition of my abs, which im really proud of! i got mine by doing aerobics twice a week (with plenty of stomach and ab exercises), squash once a week, and running twice a week. you need to burn the excess fat around the stomach area before you can see the muscles underneath, cos doing crunches and sit-ups alone will strengthen those abs, but you wont see the results unless you remove the covering! i recommend about 20-30 sit-ups/crunches 2-3 times a week, and include some cardio-vascular and fat burning exercises as well in your weekly exercise regime, and then in a few weeks you will definitely see the changes!
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