Need a workout plan, to get me a six pack(abs). Can you please help?
I’m 15, almost 16.
About 170-180 pounds
6 "2" tall
I am fairly skinny, so it shouldn’t be that hard.
1. Leg lifts
So you start out lying flat on your back. Then you lift you legs up so that they are vertical (back is still flat on ground). Keep that position for 10 seconds, then you lower your legs so they are about 3 inches off the ground, hold that for 15 seconds. Then repeat as much as you can. BUT you start out with it vertical so you HAVE to end with it 3 inches off the ground for 15 seconds.
2. Double Crunches
http://www.youtube.com/watch?v=k1WwGzce9…
Do those ab exercises in that order. Do some little dumbells bicep and tricep curls to get away extra arm.
Do all of this 4-7 times a week.
You want to drink a lot of water before, during, and after a workout. And with this schedule, you don’t even have to eat all that healthy, you still get to eat all the foods you love.
If you have any questions, let me know. Working out/ exercising is all about resistance, endurance, and pushing yourself further than you thought you could go.
Hope I helped!
November 9th, 2009 at 1:47 pm
Nothing extreme is needed. It’s pretty simple, and like you already said, shouldn’t be that hard. It’ll just take up some of your focus and time. I know you said you’re skinny, but if you have any fat on your stomach, get rid of it with cardio, like jumping rope. Cut anything fatty and sugary out of your diet and make sure you’re eating full healthy, meals with protein. For exercise I would suggest just going on youtube.com and finding some ab workout videos and do about 100 reps in all of whatever you find. Do some regular weight lifting too. The amount of time it’ll take to see results depends on whether you have any ab muscles to begin with but I would give an estimates amount of a couple weeks. Hope that helps and good luck.
References :
November 9th, 2009 at 1:56 pm
http://www.youtube.com/watch?v=9tDZRogSb…
do these exercises once a day in the morning when you get up, after week you should find it easier to do the exercises, 3 weeks the abs should be visible but not a lot, 5-6 weeks and your abs should be visible. I have done this and it did work trust me ! !
Good Luck !
References :
November 9th, 2009 at 2:33 pm
Knowledge is Power..
Read what fitness industry guru talks in his interview about six pack abs and these 3 things..
1. Diet
2. Focus
3. Resistance
Let me give a quick run down on these 3..
1. Diet - Should be whole and nutritious not ultra refined one or cutting down ingredients as body requires necessary nutrition
2. Focus - is to concentrate on the intensity of your workouts and concentrate on working the body at large in order to have the best metabolic reaction to lose that obstinate stomach fat
3. Resistance - When it pertains training the abs, if you want real results, he always recommend forgetting about the crunches and situps for the most part. They’re ok for someone i.e. really de-conditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are among the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.
Hope that this helps. All the best.
References :
http://www.abssixpack.net/
November 9th, 2009 at 3:04 pm
it actually is hard..im 18 and have a 6pack and im only 155 but i’ve been doing them since like i was 14
References :
November 9th, 2009 at 3:38 pm
This is the workout I used to get my abs.
Bicycle [50] Seated, pedal your feet like a bicycle.
In & out [25] Seated, bring your legs to your chest and back out.
Oblique V-up [50] Lay on your side, put your hand behind your head and bring your legs and head together. 25 per side.
Scissor [25] Lay on your back and move your legs in a scissoring motion, hold for 3 seconds per rep.
Leg raise [25] Lay on your back and bring both legs up straight.
Kayak [50] seated, extend your legs up 4-6 inches, clasp your hands and rotate your torso touching your fists to each side of your body.
Extra: You can replace this move with another 25 rep move.
pull up bar crunch [25] hang from a pull up bar and crunch your legs in to your chest.
Food: Protein will help define your muscles, have some after your workout and before bed. Also drink lots of water.
Hope it works for you!
References :
November 9th, 2009 at 3:53 pm
these answers are all right
References :
http://answers.yahoo.com/question/index?qid=20091102105958AAgB8FD plz
November 9th, 2009 at 4:36 pm
1. Leg lifts
So you start out lying flat on your back. Then you lift you legs up so that they are vertical (back is still flat on ground). Keep that position for 10 seconds, then you lower your legs so they are about 3 inches off the ground, hold that for 15 seconds. Then repeat as much as you can. BUT you start out with it vertical so you HAVE to end with it 3 inches off the ground for 15 seconds.
2. Double Crunches
http://www.youtube.com/watch?v=k1WwGzce9…
Do those ab exercises in that order. Do some little dumbells bicep and tricep curls to get away extra arm.
Do all of this 4-7 times a week.
You want to drink a lot of water before, during, and after a workout. And with this schedule, you don’t even have to eat all that healthy, you still get to eat all the foods you love.
If you have any questions, let me know. Working out/ exercising is all about resistance, endurance, and pushing yourself further than you thought you could go.
Hope I helped!
References :
Worked on me