Health & Fitness
what exercise workouts are best for developing an eight pac abs?
I gave this answer to someone else with the same question here you go.
Train 3x a week your abs and make sure you hit all the partTrain 3x a week your abs with 1 rest day in between and make sure you hit all the parts. Upperabs, lower abs, obliques and the transverse abdominis.
You can do the crunch, bent-knee hip raise, crunch side-bend, corkscrew and a very good one is the air bike. There are many other exercises you can do. Click on the link and have a look your self. Do the moves slowly; don’t throw with your body. This way you don’t hit the abs good. 4 seconds up, 4 seconds down.
The second thing what you have to do to see the abs is to reduce your body fat. The lower the body fat the better you see them. With a body fat of 20% you will never see them, so watch what you eat. First you have to start eating healthy. Eat you veggies and you fruit. Than you have to cut the fat out of your meals, but not totally. Fats like olive oil, fish oil, nut oil, flax seed oil are all very good to your body and can even stimulate your body to burn his own fat. Don’t eat any carbohydrates after 6 pm and if you eat carbohydrates, eat something like whole grain bread, cereals or brown rice and cut sugar totally out of your meals. Sugar makes fat.
Eat 6 little meals a day instead of 3 big meals.
And ……of course do cardio. Do at least 3x a week cardio, but more is better. If you never did cardio before build it up slowly. If you can do easy 20-30 minutes a time than you can start to do interval training. This really speeds up your metabolism and it will burn more fat. You can do 3-5 minute warm up. Than you do 30 seconds at moderate or high intensity, followed by 1-minute low intensity. If you get better, you can build it up to 1-minute moderate or high intensity, followed by 1-minute low intensity. This you repeat 6 to 10 times, where after you start the cooling down for 3 to 5 minutes.
If you are consequent than you will see those abs coming.
Good luck with it.
November 19, 2009 - 6:39 am
Have controlled diet (less fat) on regular timings.. Try to take vegetables & Fruits as much as u can.. Take carrot juice w/o milk, Do exercise like Running to burn calories.. Can do Sit ups.. Push Ups (Legs on a higher surface and hands on lower).. and more..
References :
November 19, 2009 - 7:11 am
I gave this answer to someone else with the same question here you go.
Train 3x a week your abs and make sure you hit all the partTrain 3x a week your abs with 1 rest day in between and make sure you hit all the parts. Upperabs, lower abs, obliques and the transverse abdominis.
You can do the crunch, bent-knee hip raise, crunch side-bend, corkscrew and a very good one is the air bike. There are many other exercises you can do. Click on the link and have a look your self. Do the moves slowly; don’t throw with your body. This way you don’t hit the abs good. 4 seconds up, 4 seconds down.
The second thing what you have to do to see the abs is to reduce your body fat. The lower the body fat the better you see them. With a body fat of 20% you will never see them, so watch what you eat. First you have to start eating healthy. Eat you veggies and you fruit. Than you have to cut the fat out of your meals, but not totally. Fats like olive oil, fish oil, nut oil, flax seed oil are all very good to your body and can even stimulate your body to burn his own fat. Don’t eat any carbohydrates after 6 pm and if you eat carbohydrates, eat something like whole grain bread, cereals or brown rice and cut sugar totally out of your meals. Sugar makes fat.
Eat 6 little meals a day instead of 3 big meals.
And ……of course do cardio. Do at least 3x a week cardio, but more is better. If you never did cardio before build it up slowly. If you can do easy 20-30 minutes a time than you can start to do interval training. This really speeds up your metabolism and it will burn more fat. You can do 3-5 minute warm up. Than you do 30 seconds at moderate or high intensity, followed by 1-minute low intensity. If you get better, you can build it up to 1-minute moderate or high intensity, followed by 1-minute low intensity. This you repeat 6 to 10 times, where after you start the cooling down for 3 to 5 minutes.
If you are consequent than you will see those abs coming.
Good luck with it.
References :
http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Abdominals&Equip=BodyOnly&Isolation=&order=Name
But if you even want a 8 pack you really need a very low bodyfat. Something like 5-7%