How can I get a “six pack”?
One of the most common questions that come up in regards to fitness and
training is, "How do I get a six pack?” People will actually
grab their midsection and ask me, "How do I get rid of this?”
It makes me smile every time. TV and magazine ads for fitness related
products often show buff men and women with these ripped midsections claiming,
"You can have this too if you only use our product."
I would like to set the record straight concerning the abdominal muscles
and how to most effectively train them to achieve the best results for
YOUR body. The best way to attain strong, healthy abdominal muscles is
through discipline, hard work and proper nutrition. Genetics also plays
a big role in determining our musculature. That, we cannot control. The
most important thing to realize is that achieving a six pack requires
a combination of proper training, nutrition and genetics and may not be
not attainable by everyone.
The abdominal cavity is made up of five sections: the upper abs, the lower
abs, the obliques the transverse abdomens and the lower back. Here are
some effective techniques for strengthening them.
Crunches:
Lie on your back with your knees bent and hands behind your head. Lift
your chin (like holding a tennis ball between your chin and chest) and
slowly curl your body up until your shoulder blades come off the ground
then slowly down. Do 10-20 repetitions. (This can also be done with a
stability ball).
Reverse crunch:
Lie flat on the floor with your hands under your lower back, palms down.
Bring the legs up perpendicular to your body and slowly raise the hips
towards the ceiling. Slowly lower your hips. Be sure not to arch the back
and do not use momentum. Do 12-15 repetitions.
Obliques:
Lying on the floor with your knees bent let the knees fall to one side,
still keeping the shoulders flat on the floor. Lightly put the hands behind
the head and crunch up bringing the ribcage toward the pelvic bone. Do
15-20 repetitions for each side.
Transverse abdominus:
The plank is a terrific core exercise. Lying on your front, raise your
body supporting your weight on your toes and forearms. I find this is
easier when I clasp my hands together and contract my glutes and squeeze
the ankles so the body is taut. Hold for 30 seconds to 1 minute.
Lower back:
Lying facedown on a stability ball with your hips pressed against the
ball, put your hands lightly behind your head and slowly extend the back
until your chest is lifted off the ball as far as possible. Slowly return
to the starting position. Do 12-15 repetitions.
There are different methods you can choose from depending on your fitness
level. You can break them up and perform multiple sets or you can do one
of each exercise. The important factor to remember is rest. You would
not train your entire body everyday; the same is true for your abs. They
need rest to repair and grow.
Of course a very important factor is nutrition. I will talk more about
that in the next issue. Until then…
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