How to Get the Ultimate 6 Pack

I have researched and developed this sit up routine in trials
with athletes, bodybuilders and normal people.
It has shown to be the best routine in producing strength,
stability and most of all a fantastic looking stomach.
It does this by allowing the twitch bers and neurons in the
abdominal and obli!ue muscles to develop faster than any
other routine.
"he routine can be varied as you become stronger by adding
more reps and advance to the more technical e#ercises over
time.
In case you are unsure a rep is an individual sit up and a set
is a group of reps.
$.g. one set of %& reps' means %& sit(ups.
"he routine must be followed daily or if struggling every
second day. I will now go trough the best e#ercises for
developing a start to your ultimate si#(pack.
)omen can also use the routine although developed through
using men as the sub*ects. "his can be done by halving the
reps for every e#ercise depending on what level you feel you
are at.
Below are the exercises going from easiest to
hardest and the explanation of how to properly
execute the movement:
Normal Sit up:
%. +ie on your back on the ,oor and hook your toes under a
heavy piece of furniture. $ven better, use an ab board and
hook your toes under the ankle constraints.
-. .end your knee comfortably and keep them bent
throughout the entire set. "his helps to relieve concentrated
back strain.
/. Place your hands across your chest or ngers behind your
ears, don0t pull on your head you will damage your neck.
1. 2url your head, shoulders, upper back and lower back
slowly in succession o3 the ,oor until your torso is
perpendicular to the ,oor.
4. Hold the upright position for a second and reverse the
movement slowly until reaching the starting point.
6. 5esistance may be added by varying the degree of incline
if you are using an ab bench or by holding a weighed barbell
plate behind your head.
Twisted sit ups:
%. +ie on your back on the ,oor and hook your toes under a
heavy piece of furniture. $ven better, use an ab board and
hook your toes under the ankle constraints.
-. .end your knee comfortably and keep them bent
throughout the entire set. "his helps to relieve concentrated
back strain.
/. Place your ngers behind your ears, don0t pull on your
head you will damage your neck.
1. 2url your head, shoulders, upper back and lower back
slowly in succession o3 the ,oor and twist your torso to the
left touching your left knee with right elbow.
4. Hold the upright position for a second and reverse the
movement slowly until reaching the starting point.
6. Perform the sit up again but this time twist to the right,
touching you right knee with left shoulder.
6. Hold the upright position for a second and reverse the
movement slowly until reaching the starting point.
7. 5esistance may be added by varying the degree of incline
if you are using an ab bench or by holding a weighed barbell
plate behind your head. 8dvanced athletes may want to do
both9
:. 2ontinue reps right and left until the end of the set.
Crunches:
%. +ie ,at on your back and place your calves on a ,at bench
seat.
;our hamstrings should be perpendicular to the ,oor.
-. Place your hands behind your head with ngers interlaced
together.
/. Perform the following movements simultaneously'
• Pull your hips from the ,oor using your lower abdominal
muscles.
• 5aise your shoulders and back from the ,oor using your
upper abdominal muscles
• <orce your shoulders in moving them toward your hips
• e#hale hard
1. Hold the contracted position for a slow count of %(
/seconds.
4. =eep repeating this movement for stated reps.
Leg raises:
%. +ie ,at on your back on the ,oor or e#ercise mat.
-. Place both your hands *ust past or underneath your bum.
/. =eeping your legs together bend your knees very slightly
keeping your feet o3 the ,oor.
1. Use your abdominal muscles to slowly raise your feet
upward in an arc until they are above your hips.
4. >lowly turn them to the starting position *ust above the
,oor.
6. 5epeat these movements until you have completed the
re!uired number of repetitions.
6. If you nd this to hard *ust bring your knees up to your
chest and then put feet back to original position, instead of
raising the whole leg to a vertical position.
Side Bends:
%. >tand up straight and with your arms straight down at
your sides.
-. .end sideways holding your pelvis very rm. <irst one
shoulder should bend down toward the ,oor.
/. )hen you reach a point where you cannot bend further,
inhale, hold your breath and raise yourself back to the erect
starting position e#haling when you reach the vertical
position. 2an be done holding a weight in your hand to
increase di?culty of the e#ercise
1. 5epeat this movement numerous times before switching
to the opposite shoulder.
Sit up with leg raise:
%. +ie on your back on the ,oor and hook one foot under a
heavy piece of furniture. "he other leg must be straight out
in front of you.
-. .end your knee comfortably and keep your leg bent
throughout the entire set. "his helps to relieve concentrated
back strain.
/. Place your hands across your chest or ngers behind your
ears, don0t pull on your head you will damage your neck.
1. 2url your head, shoulders, upper back and lower back
slowly in succession o3 the ,oor until your torso is
perpendicular to the ,oor, at the same time bring your knee
up to your chest.
4. Hold the upright position for a second and reverse the
movement slowly until reaching the starting point. @ove
your torso and leg in a simultaneous movement.
6. If this is easy which you can place a small weight behind
your head. 5epeat for specied number of reps.
6. Aow sap legs and do the same for the other side.
Advanced rotation crunch:
%. +ie on your back on the ,oor and hook your toes under a
heavy piece of furniture.
-. .end your knee comfortably and keep them bent
throughout the entire set. "his helps to relieve concentrated
back strain.
/. Place your hands across your chest or ngers behind your
ears, don0t pull on your head you will damage your neck.
1. 2url your head, and shoulder blades slightly o3 the ,oor
keeping your stomach tight.
4. Aow the hard and complicated bit99 >taying at the same
height o3 the ,oor bend to the left slightly and hold for a
second.
6. Aow staying bent left slightly lift your torso a few
centimeters hold for a second keeping your abs tight.
6. Aow move your body back to the straight position staying
at this higher level and keeping stomach tight, hold for a
second.
7. Aow bend your body to the right slightly staying at the
higher level and keeping abs tight, hold for a second.
:. >taying bent to the right lower back to the original
position *ust above the ,oor, keeping abs tight and hold for a
second.
%&. Aow straighten up to the original position on the lower
level hold for a second and keep abs tight.
%%. 5epeat this rotation for half of the reps in the direction
described.
%-. <or the second half of the reps rotate in the opposite
direction as described above.
Good luck it0s a hard one but en*oyable once you0ve got the
hang of it
Lower stomach vertical leg raises:
%. .egin laid on your back, place your hands under your bum
and raise your legs to a vertical position so your toes are
pointing to the sky.
-. Aow with your legs together or crossed, still straight
pointing at the sky. +ift your pelvis o3 the ,oor. ;ou may
need to support yourself pushing down with your hands.
/. Push your legs and hips upward in one movement keeping
legs vertical. ;ou will feel your middle to lower stomach
working very hard.
1. 5epeat this movement for the sated amount of reps.
Now for the specifc routines:
"hese routines should be carried out every day or every
second day for the best results.
I strongly recommend you use an e#ercise mat or a folded
towel to prevent damaging your coccy#.
>tart at what ever level you think you can manage and work
your way up by increasing reps by 4 every week or
advancing onto the ne#t routine when you feel comfortable.
<emales can do the same routines *ust half all the reps
Beginners outine:
Aormal sit ups' 1 sets of %&(%4 reps
"wisted sit ups' - sets of %& reps
>ide bends' / sets of -& reps
2runches' - sets of 4(6 reps
2arry out once a day, if to hard start with - of the e#ercises
and develop it to the full routine.
!ntermediate outine:
Aormal sit ups' % set of /&(1& reps
2runches' 1 sets of -&(/& reps
"wisted sit ups' - sets of -&(/& reps
+ed raises' / sets of -& reps
2arry out once a day
Advanced outine:
Aormal sit ups' % set of 4&B reps
2runches' - sets of 1&B reps
>it up with leg raise' 1 sets %4B reps
8dvanced rotation crunch' / sets of %-B reps
+ower stomach vertical leg raises' - sets %4B
2arry out once a day
Below are some helpful tips to try and help you
maximi"e your routine and get the #est six
pac$ possi#le:
%. "rain your abs on an empty stomach.
"his allows you to burn body fat as fuel instead of
carbohydrates.
-. Perform cardio activity before your workout.
)hen the body is warmed up as a result of cardiovascular
activity, youCre able to get a better contraction on your abs
when you work them. "he warm up enables you to better
feel the deep muscular burning sensation when your abs are
trained.
/. 2ontract and ,e# your abs in between sets.
"his techni!ue helps to build abdominal denition.
.odybuilders have been known to stretch and ,e# in
between sets to increase muscle denition. I nd this help a
lot.
1. @inimiDe rest time in between sets.
"ry to only take % minute of rest Eor lessF time in between
abdominal e#ercises. "he goal is to keep rest to /& ( 1&
seconds in between sets.
4. <ocus on the diet.
;our diet is the main factor in how your abs will look.

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