Six Pack Abs Workout

Millions of people all around the world attempt to do daily exercises to get them those toned abs that they have been dreaming of however a lot of times although they are doing the exercises their technique is hindering their fitness toning and abs workout results.

Many people have the misconception that during the day they can eat whatever they want and then at night time they can simply do their crunches to work off all those fat foods they put into their bodies however this is simply incorrect. The truth is if you put too much junk food into your body, it doesn’t matter how many crunches you do your results will be minimal if any.

Not only that however you may get reverse results which means your stomach might actually get bigger. You may wonder how this is possible but it is. The reason being I because muscle is being built on top of the already existing fat. Well all have fat on our stomach however we must work it off by toning our abs and stomach. Your number 1 goal should be to lose your fat and you do that by having a good diet and actually following it lower amount of fats and calories and higher amount of protein will help you get the best results.

Protein is something that you very much need for your fitness toning and abs workout. Many people don’t know or believe the fact that quality is better than quantity but it is. So 50 good quality crunches are a lot better than 250 half done crunches that were just rushed. The final thing that people need to realize is that you cannot just concentrate on one area. If you only concentrate on one area your body will not build up enough metabolism to burn off excess fat. If you listen to this advice you will be soon finding yourself with a much more desirable body.



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One morning I woke up and asked myself how to get those six pack abs fast and almost effortlessley. After researching a few exercises and fitness program I came to an answer of my question. There is no way for odinary people like me and you to get six pack abs as fast as you want to. Maybe celebrities with a personal trainer and nothing to do than think of their fitness program can do it fast.

But they all have to work very hard to get a flat stomach including a six pack. Well, after I opened my mind to this answer I thought okay, then it will take some time and a lot of sweat to reach my goal. So, what could I say, I started a six pack exercise program that I created by myself. Every morning 20 situps and every evening before going to bed again 20 situps.

I did that about 4 weeks every day to get six pack abs fast. But it was not that effective. Okay, I saw some effects but without dieting and a better exercise plan I did not saw a way to get in shape the way I wanted.

So I planed to do some weight loss and dieting to get rid of belly fat in the middle of my body. I thought it would help me to see my six pack in the mirror as fast as possible. And of course you have to to some dieting to see your abs. Drink a lot of water and eat fresh fruits and vegetable. Chicken and fish to help your muscle building in a fast way. You have to follow you plan to succeed that is a fact. To get in shape you have to be well disciplined and you have to see the long term success when you are starting your fitness program.

In summary I can say that the crucial issue is the workout program you choose to get your six pack abs fast. There are a lot of workout programs to choose from and you have to make your research to find the right one for you. This has helped me to reach my goal. If you want a six pack then go ahead and do it.



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This may sound incredible, but the most popular “notions” we have nowadays about getting those sculpted abdominal muscles are false. More often than not, what we believe as Bible truths are nothing more than overzealous promotions by marketers of fat loss supplements, exercise machines and fad diets. Because most of these promotions sound logical, a lot of people simply take them in and use them, without further exploring the truth behind its claim. The worst thing to come out of believing these notions is that these can hinder the person from acquiring that 6 pack tummy area. So here is a list of facts that you might want to know.

The truth about six pack abs #1: No supplement is worth its weight in gold. No matter what the marketers claim, there are no dietary supplements that can give you that sculpted look. It does not matter if the supplements are organic or herbal. As the word suggests, supplements should only be supplementary or complementary to diet and exercise. It is never the end-all solution to fat loss, and certainly does not afford any conclusive help to musculature building.

The truth about six pack abs #2: Buying the latest machine will not give you the abs that you want. So quit wasting your money already. Yes, these machines can help speed up the process but you would still need to get on a diet and do other exercises that promote total body workouts first before you can see any results on your abs. This may be very hard to swallow, but many people have successfully created their toned midsection without buying or ever using any machines for their abs.

The truth about six pack abs #3: Intense, short workouts are for the extremely fit. You probably heard it from actors and body builders who claim that intense 2 minute (or 5 minute, or 7 minute) workouts have helped them sculpt their abs. That may be true. But the thing that no one is proclaiming is the fact that the person has to be in tiptop condition in order for these workouts to really show visible results. If a person hardly ever exercises, or exercises just moderately on a weekly schedule, these intense workouts are as good as useless. In fact, it may even be dangerous to some people who may be taking this step to the extreme.

The truth about six pack abs #4: Exercise alone will not hack it. Again, it is true that exercise is essential when it comes to getting that 6 pack abs. But this should be combined always with a healthy diet and a good, clean-living lifestyle. Without one or the other, progress towards acquiring that washboard abs will be slow, slow and slow.

The truth about six pack abs #5: The fastest way to get toned and fit is to ask for professional advice, assistance and supervision. You can do this on your own, but asking the help of professionals like health care providers, dietician, nutritionists, and physical trainers can speed up the process considerably.



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In the interview below, we talk in depth about the topic of abdominal training and the biggest myths and mistakes we see in this area of fitness.

Below is a copy of the abs training portion of the interview. We will talk about the nutrition details required for losing enough stomach fat to etch out those 6 pack abs in future article.

CB: Okay Mike, so where does the normal man or woman go wrong when it comes to training abdominals?

MG: Most people are going to be surprised at this answer. In their search for ’six pack abs’, the biggest mistake I see most people making is wasting WAY too much of their time working their abdominals directly… pumping away with all sorts of different abdominals-specific exercises.

I’m sure you know what I’m referring to. The person is trying so hard to get those abdominals to show visibly, that they are spending almost most of their time in the gym with tons of reps of crunches, leg raises, twisting exercises, and so on. Meanwhile, that wasted time directly training the abs could have been more effectively spent on a properly designed full body training program that would produce a much better metabolic response and increase the fat-burning hormone levels in their body in addition.

After all, losing the belly fat that is covering the abdominals is the MOST important aspect to finally be able to make your abdominals visible. Unfortunately, pumping away with hundreds of crunches, sit ups, and leg raises does NOT cause much of a metabolic or fat burning hormonal response.

This is the main focus of my Truth about 6-Pack Abs book… full body training programs and proper nutrition to slash off that stubborn abdominal fat and reveal the 6-pack that is hiding underneath!

Of course it wouldn’t be an abdominals book if I didn’t focus on abs development too, but I make sure firstly that the most important concepts for lasting body fat reduction are established.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of abdominal training?

MG: To be honest, I don’t really see any need for men or women to work out differently. Bottom line… the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders… Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It’s important for women to realize that regular strength training using heavier resistance will NOT “bulk them up” (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I’ve trained over the years are the ones that aren’t afraid to lift heavy with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercises. This is simply not necessary, and the way I combine high intensity resistance training into full body programs provides enough of a “cardio” workout in itself usually. We’ll get back to this in a minute though.

CB: What about old school sit-ups? Do you use these? Are they good, bad, or does it “depend”?

MG: Sit-ups are a controversial topic. I don’t think they are good or bad per se, but rather “in between”. I didn’t include them in my programs. I simply don’t feel they are necessary, and I think there are much more effective abdominal exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample abdominal training program. How many days per week? What are a couple of the best exercises you would pick? How many sets? Reps? Rest?

MG: Well, first I would like to point out that the full body exercises that make up the majority of my training programs indirectly work the abdominals and the entire “core” area to a fairly decent extent. However, I do include abdominal-specific exercises into the routines generally about twice per week. The “abdominal-specific” portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial abdominal strength, I try to get them away from the exercises that are too easy, where someone can do 40 or 50 reps, as is frequently common with standard crunches or sit ups. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.

One example of a higher resistance abs exercise is hanging leg raises with a proper “pelvic curl up”. It’s funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for fat burning, interval training or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely interval training… or as I like to call it “variable intensity training”. In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting body fat loss.

I think people need to get away from this mentality about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what they are doing in their workouts to stimulate the greatest metabolic response in the body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio training.

Now I will say that if someone is really deconditioned and can’t handle higher intensity training just yet, this still does not mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.

That wraps up the “abdominal training” portion of the interview. We will discuss the nutrition details that are necessary for losing enough belly fat to get visible 6-pack abs in a separate article.



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If you think that there is not a single ab workout that is easy to do, then you are worrying over a dilemma that can actually be solved. There are workouts that are easy to do, especially for first timers in abs workouts, that you can even perform them in your very own home. What you should keep in mind though that these exercises are not magic; don’t expect sexy six-pack abs after a week of workout. The main point here is that there are easy ab workouts that can effectively develop one’s abs and that you can perform them everyday in your very own home.

Since the abs are located in the stomach area, ab workouts are going to take time before the results begin to show because this is the area in our bodies where the most fat is accumulated and the hardest to tone. But by exercising regularly and sticking to a balanced diet, you’ll be able to develop your abs in just a few months. By constantly performing these easy exercises, you’ll be posing in front of the mirror with your new six pack abs soon enough.

The first exercise is the crunch. Crunches are known to be the official exercise in ab workouts, but you can achieve even more by adding some variation to it. You can perform several sets of crunches while raising your legs. You can lie on your back, with or without a mat, with your legs up in the air together and in a straight position. You then raise your shoulders off the floor and perform the usual style. Just remember that you shouldn’t try to lift your entire upper body from the floor or to use your arms to help you rise from the floor because all the effort you’ll be putting here will be for naught. Your abdominal muscles are supposed to do the work so as much as possible, keep your arms crossed over your chest and move using your muscles alone.

The second easy abs workouts you can concentrate on are on your oblique muscles. These are muscles located on either side of your stomach area (a.k.a. love handles), which can make you look sexier and leaner when developed thoroughly. You can perform exercises that help tone the oblique muscles such as oblique crunches so that you’ll be able to develop a leaner look for your body along with a nice set of flat abs. When doing this type of crunches, you lie on your back and twist your body as you rise up to create a diagonal angle each time you crunch. Keep doing this when concentrating or toning on your oblique muscles, alternating the directions once in a while to add more variation to it.

There are more easy abs workouts that you, whether a beginner or a previous bodybuilder, can try doing to tone your abs even more. If you are really serious about it, I would suggest enrolling in a fitness center where they help you through workout sessions that focus in developing your abs effectively and faster than you can do on your own.



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