what's the best way to have six pack abs?
149235
There are two secrets to getting a six-pack.  The first is doing abdominal exercises ... and doing them the right way.  You need to incorporate exercises for the upper and lower abs, and also the obliques.  Also make sure you are doing the exercises correctly.  90% of the people I see in the gyms are working their hip flexors instead of their abs.\n\nThe second part is diet.  You have to lower your bodyfat percentage into the single digits so that your abs will show up.  IF you don't have a low body fat percentage, thenit doesn't matter how much muscle you have in your abs, cause they ain't gonna show up!
517599
To show a 6 pack, you must not be fat.  Once you got rid of the fat through lots of cardio: 20 minute intervals or 40 min non-intervals 3-5 days/week, getting a 6 pack is easy, just do lots of side crunches: hands behind neck, left elbow to right knee, right elbow to left knee, and repeat for 1 minute, rest for 1 minute (stretch tummy/back with cat and camel), then do side crunches again.  Do this 3-5 days/week.  Remember, you have to get rid of the fat!
801489
The key to 6-pack abs is to have a low percentage of bodyfat. Ab exercises in fact contribute very little to having a tight midsection. However, some ab work is great for overall fitness and back support and I don't want to downplay the importance of core strength. \n\nMany trainers look down on crunches these days, considering them not much more than an isometric exercise. Various types of leg and knee lifts are probably a better choice.
457218
You have to work on your six pack. Lay on your back, bend your knees and put your arms behind your neck. Try to get up. When you get up till your chest touches your knees, all your stomach muscels will be streched. If you just want to work on the six pack (that area below the breasts) don't get up all the way.
1125112
lying down on mats for all of these\n-roll up: sit w/ knees bent w/ hands behind them 4 support. lean back 45 degrees. contract abs to sit upright but DONT use the help of your arms\n-twisting crunch: hands behind head, legs 6 in. off floor, bring left elbow to right knee while keeping left leg straight. Then move right elbow to left knee & keep right leg straight. do both 20 times while holding for 2 sec. each time\n-put folded towel btw knees. lift leg 45 degrees off floor. Raise head and pulse arms up and down by hips. inhale as you do 5 arm pulses (up & down = 1) and exhale as you do another 5 \nrepeat 8 times.
845070
to get a bigger upper body - do weightlifting.. do bench presses for the chest (flat, inclined, declined), lat pull downs, and back exercises.\n\nfor 6 pack abs... do tons of different sit-ups and crunches\n\nno pain, no gain.
91972
Not to bring your hopes down, but if you don't have the genetics, you will not get the 6-pack abs, no matter how hard you try.  Now, I'm not saying forget it and live a life of a slob, but temper your expectations.  Eat healthy (low fat, moderate carbs), Do Cardio work regularly, change your workouts from time to time and you will have a healthy look and body.  Spot training doesn't work, so don't focus on your stomach so much, but in your body as a whole.
999237
Increase you protein intake, and try varying your abdominal exercises. Crunches, depending on how you do them, have a limited effect. There are other abs exercises out there.\n\nBut I'm not completely an expert, so here, try this survey. It's called "Will you get a six pack?" Unfortunately, it doesn't say when. There is really no way of knowing for sure.\n\nhttp://www.menshealth.co.uk/tests/fitness/
76779
Do: \n30 situps(put feet under couch)\n30 side situps(30 left, 30, right)(lay on side with legs pulled close to your chest, place one hand on stomach and one under head)\n50 butterfly kicks (1, 2, 3, 1.  1, 2, 3, 2. etc.)\n30 crunches\n30 atomics (like a situp, but you lay flat on ground, feet a few inches off the floor, pull legs and chest up together at same time)\n30 backwards situps  (Like a situp, but legs are crossed indian style and in the air, while you lay on your back, bring legs to chest)\nRepeat atleast two times a day!!!  \n\nYou have to lose FAT though, if you want to be able to see your six pack.  Try running atleast 30 minutes a day.  Also try eating more fruits, vegetables, and protein, and less carbs, sugars, and fats.  Try eating a few meals about 6 times a day.  It will be more like frequent snacks.  An apple and an ounce of cheese or 3/4 c. soup...
773083
Ab excercises girl! Don't go to far if you don't want a six pac, but done it out a little. A muscular belly is pretty sexy.\n\nAb workouts\n\n1) sit-ups ( put weights across your chest and do them. Bout 10 pounds)\n\n2) Leg lifts: Lay down flat, and put both your legs over your head, then slowly put them down. Make sure each up and down takes at least four seconds.\n\n3) V sit: Sit on your butt, and lift your back and legs of the mat to form the shap of a V. Reach toward your toes for balance\n\nP.S. Diet while your doing all this. Eating chocolate cake WON'T exactly help. Peace!
776210
One way is to do sit ups, crunches, and go to the gym about three to four times a week to get thoses abs you want!
930039
Your correct, you can do all the exercises in the world, but unless your body-fat levels are low your six pack won't show!\n\nGet your body-fat levels measured.  You can buy handheld devices or scales that will do this for you, or most supermarket scales now check body-fat.\n\nWe are all different, but on average you need to get your body-fat down to about 10% for your six pack to show.  The models you see on the cover of fitness magazines will have around 5%.\n\nTo lose body-fat exercise regularly and start calorie counting. Work out your BMR and try to eat about 500 calories a day less than this.\n\nRunning is one of the best ways to lose weight, cycling, swimming, rowing are also very good. If your not comfortable with these try dancing to your favorite music in your bedroom for an hour a day.\n\nDon't try to lose weight it too quickly, 2 pounds a week maximum.\n\nBTW I only exercise my abs once a week for 10 minutes, but I have an excellent six pack because my body-fat is very low.
275447
Firstly, cardiovascular exercize is crucial when attempting to "build your abs." You must first decrease the layer fat in that area in order to see any real results.\nBrisk walking, jogging, kickboxing etc. will  help achieve that result.\nSecondly, mix up your ab routine often...adds interest and will attack all areas of the abs. (obliques, upper and lower). Floor exercizes like crunches and leg lifts are good, but for maximum results invest in a stability and medicine ball. When used in conjuction with each other, you will undoubetedly notice suberb results...flat abs!!\nAnd as always, cut out the fats and high calorie foods.\nHappy exercizing!
620509
Start with 20 crunches lifting your legs at a 90 degree angle for your lower stomach. Lift your legs above the ground and keep them there while you do crunches for the upper portion of your abs. Do side cruches for a slimmer waist. And finally cross one leg over the other and do crunches connecting your left elbow to your right knee. crunch first then connect elbow to knee. Continue to add crunches the more you get use to it. HAVE FUN! :)
243511
it's not a fast process, but the most surefire way to get great abs is by crunches and sit-ups. simple and easy to do, but hell on the abs. also there is an exercise called the flutter kick, you lay on your back with your feet about 6-10 inches off the ground and start kicking your feet like you would be swimming on your back, don't let your feet touch the ground. good luck.
516528
Doing alot of cruches and ab exercises will help, however as a guy thats the first place that fat accumulates within the cells.  If you're looking for minor definition ab exercises and monitor your fat intake.  For a 6 pack, you'd have to eliminate fat from your diet almost completely.  You don't want to eliminate all fat, because your body uses fat for energy.  If there's no fat for energy, the next energy supply is muscle tissue.  Also, family history has a role in it as well.  You may a longer battle depending on your family history.
88568
I find plain, old-fashioned crunches are the best thing in town.  Do 100 a day or more, and you'll be set for fantastic abs!