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Did you know that you already have a perfectly shaped set of six-pack abs?
Sure you do. They may be a little shy right now, but they’re there all right –even if they are hiding behind the fallout from a lifetime of junk-food and inactivity.

The proliferation of abdominal machinery being touted on the infomercial channels attests to the universal desire for a ripped, washboard mid-section. Fat tends to naturally accumulate around the waist, especially once we move out of our twenties. For many people the popular methods of target training the waist have led to nothing but disappointment. If you are among them, don’t you think it’s about time you applied a little common sense to your ab quest? Lets do just that.

To get a lean mid-section you must burn up those excess calories, eat healthily and work the three distinct portions of the midsection regularly and progressively. These 3 steps, if followed consistently, will see a dramatic improvement in your abdominal appearance in as little as six weeks. So forget about spending your hard earned cash on the latest in Ab Crunchers – follow these guidelines and start making some real ab improvement.

EXERCISES
The rectus abdominas is one long muscle that runs from just below the pectorals to the pelvic girdle. The upper and lower portions of this muscle can and should be worked separately. The external obliques, to the sides of your stomach, should also be targeted separately.

Here are the exercises to develop and tighten these areas:
UPPER ABS – CRUNCHES
Lie on the floor with your knees bent. Place your hands behind your head. Contract your abs as you lift your head and shoulders toward your knees. Concentrate on feeling your abs contract.

LOWER ABS – REVERSE CRUNCHES
Lie in the same position as above, but with your hands on the floor alongside you. Raise your feet off the floor. Contract your lower abs so that your pelvis is comes toward your hips. Your knees will be over your chest.

EXTERNAL OBLIQUES – CROSSOVER CRUNCHES
Lie in the crunch position with hands behind head. Place your right foot on your left knee. Now bring your left shoulder across your body toward your elevated knee. Feel your side tightening as you go.

Perform 2 sets of 15 repetitions of each of the above exercises the first week, increasing by five in weeks 3 and 5 to a maximum of 25 reps.

CARDIOVASCULAR
To develop a great mid-section you simply must be regular with your cardio work. Any activity that takes your heart rate to 70% of your maximum is fine. Do this four times per week throughout the six week duration.

DIET
You’ll never see those abs if you don’t discipline your eating habits. Start by consuming 6 smaller meals per day rather than 3 big ones. Go for nutrient rich, low fat foods and be sure to get enough protein. Avoid refined foods and excess sugar. Cut out dairy products for the six week duration also. Reduce your average caloric consumption by 300 calories per day. Don’t eat anything at all after 7pm. Drink plenty of water (6-8 glasses per day).

These 3 ingredients are what it takes to develop an impressive mid-section. There is one final ingredient, however, without which all of your endeavours will be doomed to failure.That ingredient is discipline. Stay focused, stay on track, keep consistent with all three aspects of the program and you will be rewarded with those washboard abs that you’ve always wanted.
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