How to Get Six Pack Abs

Building Ab Muscles, Losing Fat and

Tips

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Do sit ups

Lie on the floor, feet on the floor, knees up

and hands crossed on your chest. Have

someone hold your feet down, or wedge them

underneath something heavy. Sit all the way underneath something heavy. Sit all the way

up, lifting your lower back off the floor along

with your shoulder blades. Keep your back

straight (no hunching).

Do sit ups

Lower yourself down. Repeat. Once this

becomes relatively easy for you (i.e. you can

do a quite a bit with ease) start adding more

challenges. Find an incline bench. Do challenges. Find an incline bench. Do

weighted sit ups. Hold a weight on your chest

while you do these. As these become easier,

hold heavier and heavier weights.

Do crunches

Lie on the floor (with or without a mat) with

your arms in front of your chest or with your

hands lightly touching your temples (never

behind your head). Bend your knees. Raise behind your head). Bend your knees. Raise

your shoulders (upper torso) towards your

knees, using strictly your abdominal muscles.

Do leg lifts

Lie on the floor, legs straight out, hands at

your sides. Lift your legs straight up (not

bending your knees at all) until they're at a 90

degree angle (or close). Lower your legs and degree angle (or close). Lower your legs and

repeat without letting your legs touch the

floor.

Do jackknife sit ups

Lie down flat with your back on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement.

Simultaneously raise your knees and torso so that Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold, bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat.

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Try butt-ups

Start in the push-up positions, except with

your elbows and forearms on the floor. With

your elbows and forearms resting on the

ground, slowly moves your glutes as high up ground, slowly moves your glutes as high up

into the air as possible. Your body will look like

a mountain, with your glutes being the peak.

Slowly lower the glutes back down into the

starting position, being careful not to sag the

back below the hips.

Do static holds (planks).

Put your body into the push-up position but

with your elbows on the floor, and your whole

body flat. This position is also known as the

plank, and it trains your core (including your plank, and it trains your core (including your

abs) to hold the body in place. Hold this

position for as long as possible.

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