How can I get fast abs?
okay so I'm not fat, I run in the morning before breakfast about 2-3miles, and I do ab workouts like sit ups and crunches, and flutter kicks, but I really want a six pack…. any suggestions?
First off, realize that the rectus abdominus muscle (which actually produces an 8-pack, not just a 6-pack), has NOTHING to do with a tight gut or a flat stomach. It's sole purpose is to flex the trunk and move your rib cage towards your pelvis. Not convinced? Lie on the floor on your back and put one hand on your stomach. Now do a sit up. You will notice your abs immediately contract and shorten to pull your chest and pelvis towards each other. If you have some fat between your abs and your skin, this will do nothing to flatten it out. What you want to develop (in addition to burning off fat), and what so many mainstream fitness programs leave out, are your TRANSVERSUS muscles, a thin sheet of muscles to the sides of the 8-pack that hold your organs firm and keep your gut tight. It is also attached to the diaphragm muscle. If you've ever watched professional singers closely, you will notice that they have very tight stomachs while they sing… their training to develop their diaphragms helps to strengthen their obliques aka transversus. Here is an anatomical diagram of your entire trunk muscles:
http://www.fitstep.com/Advanced/Anatomy/Abs.htm
You can continue to perform sit-ups and crunches, as this will strengthen your abs. But they will do nothing for your obliques. The best exercises for the obliques are:
1) Hanging half-leg raises: Hang on a bar. Inhale and swiftly raise your legs as high as you can to 90* (don't worry if you can't go all the way, you will in time). Hold for a second or two, then FORCIBLY exhale as you SLOWLY lower your legs back down.
2) Hanging Vertical Scissors: Hang on bar as above. Proceed as above except one leg at a time, using a scissor motion.
3) Swiss Ball Crunches: Lie with your back slightly arched on a large swiss ball. Hold a dumbell comfortable for you to start with on your chest with your hands. Curl up your torso as if you were doing crunches, but only until your back is flat. Do not curl up beyond that.
Another thing to keep in mind is that when you are doing any kind of exercise…not just these… is to get in the habit of always lifting your diaphragm and sucking in your stomach.
Results never come quickly. But with patience and practicing the tips I have outlined for you, I guarantee you will have a rock hard, flat stomach. I also recommend you check out a book called "The New Power Program" by Dr. Michael Colgan. I use this book extensively.
Good luck!
April 6th, 2009 at 2:26 am
try hard-core pilates/ cardio & such. at home is fine, if your embarrassed. good luck!!
References :
April 6th, 2009 at 2:32 am
First off, realize that the rectus abdominus muscle (which actually produces an 8-pack, not just a 6-pack), has NOTHING to do with a tight gut or a flat stomach. It's sole purpose is to flex the trunk and move your rib cage towards your pelvis. Not convinced? Lie on the floor on your back and put one hand on your stomach. Now do a sit up. You will notice your abs immediately contract and shorten to pull your chest and pelvis towards each other. If you have some fat between your abs and your skin, this will do nothing to flatten it out. What you want to develop (in addition to burning off fat), and what so many mainstream fitness programs leave out, are your TRANSVERSUS muscles, a thin sheet of muscles to the sides of the 8-pack that hold your organs firm and keep your gut tight. It is also attached to the diaphragm muscle. If you've ever watched professional singers closely, you will notice that they have very tight stomachs while they sing… their training to develop their diaphragms helps to strengthen their obliques aka transversus. Here is an anatomical diagram of your entire trunk muscles:
http://www.fitstep.com/Advanced/Anatomy/Abs.htm
You can continue to perform sit-ups and crunches, as this will strengthen your abs. But they will do nothing for your obliques. The best exercises for the obliques are:
1) Hanging half-leg raises: Hang on a bar. Inhale and swiftly raise your legs as high as you can to 90* (don't worry if you can't go all the way, you will in time). Hold for a second or two, then FORCIBLY exhale as you SLOWLY lower your legs back down.
2) Hanging Vertical Scissors: Hang on bar as above. Proceed as above except one leg at a time, using a scissor motion.
3) Swiss Ball Crunches: Lie with your back slightly arched on a large swiss ball. Hold a dumbell comfortable for you to start with on your chest with your hands. Curl up your torso as if you were doing crunches, but only until your back is flat. Do not curl up beyond that.
Another thing to keep in mind is that when you are doing any kind of exercise…not just these… is to get in the habit of always lifting your diaphragm and sucking in your stomach.
Results never come quickly. But with patience and practicing the tips I have outlined for you, I guarantee you will have a rock hard, flat stomach. I also recommend you check out a book called "The New Power Program" by Dr. Michael Colgan. I use this book extensively.
Good luck!
References :
Former flight crew AFPA fitness instructor, USAF