what should i do to have six pack ?
363096
ummm... crunches, sit ups, and push ups, Trust me on this one... I have an eight pack
1148575
Take some really good pictures of yourself and see what your friends say. Because the stripper that I met at a party gave out bus. cards with his picture on it. He looked pretty tempting. You definitely need a six pack. It's a definite plus. Skin has too be smooth. Great smile. Good teeth. Flexibility. Then again this is just my opinion. If your friends are already telling u to do it you probably have more qualities than u realize. Good luck.
1054690
If you're able to do 125 crunches, you're likely doing them half-azz and with very poor form.  Crunch properly with the force directly horizontally and exhaling at the top of the movement, and you'll never exceed 30-40 crunches.  You don't want your ab exercises to turn into an aerobic exercise prescription.  Try and keep crunches down to 1 minute to emphasize the appropriate energy system and build the abdominals as you would any other muscle group.  You'll be far more impressed with the thickness and look you will obtain from your six-pack.
884219
to see a six pack its more about losing fat and excess weight...80% food and 20% exercise for the abs buddy...\n\neven if you lose it quickly unless you exercise it will just come back...do the Atkins induction for a couple of weeks then get into the south beach diet for a while....but really, exercise every day ..... you really want muscle?  Work out everyday giving 48 hours for your muscle group to heal.  One day do benches and curls etc etc..the next leg work and a walk...etc...take 100% whey protein and take creatine..you will gain about 3-10 pounds in muscle and lost about the same in fat...then it wil balance out...
893682
look, your probably not gonna get a six pack that soon. but it is possible cause when i was you age (even a little before) i had a six pack.\n\nnow some people might tell you to do sit ups and crunches but that is not nessesary at all. in fact it probably wont work. i'm in america so i dont know how much 49kg is but it doesnt sound like much. let me let you in on a secrect.\n\nyou already have a six pack but the fat around your stomach is covering it up. this is how it is for everybody. everybody has, in fact an 8 pack. but fat covers up the muscle. so lose the weight around your stomach and you desired six pack will magically appear. except that it's not really magic it's just physics.\n\nbut if your abs are already visible and you want them more cut. then i suggest tihis excercise...\n\nLay on your bed with the top half of you off the side of the bed. facing the floor. now try to make you body straight instead of making a right angle. once you do let your body go limp again and repeat. do this about 6 or 7 times(a set) and rest for a min. repeat the set 3 times.  then flip over\n\nonce you flip over you might need someone or something to hold your feet. Now you want to do this same excercise but instead of a right angle you will want to sit up at about a 45degree angle. this is the best excercise i know of that is free.&#92;\ngood luck
14027
Unless your body fat percentage is in the 6-8% range (assuming you are male) you will not be able to get your abs to show without dieting.  A six-pack is made in the kitchen, not the gym.
1114769
Getting fix is 50% exercise, 50% nutrition. If you want a six pack, start watching what you eat, this will really speed up your progress. No junk food, Soda, or fast food. Drink alot of water, keep a water bottle near you all the time. Down around 2.5-4 leaters per day. No fruit juice either, WAYYY too much sugar, much healther to just eat the actual fruits. Try eating more white meat (Chicken, Fish) rather than red meat, pork, beef, lamb. And try having 5 small meals rather than 3 large ones. Eat alot for breakfast to boost your energy level during the day and ease up on dinner because your going to bed after, not burning those calories. As for increasing your Vert, start doing lots of leg exersices to strengthen the muscles in your legs like squats. Do some searching on the web for leg exercies, im sure you'll find alot. Just make sure when doing strength training, be very careful with the weights since your legs are such a big muscle, the weights get pretty heavy. As for your six pack, joggin 4 -5 times a week for 45-60 min should do it for you as well as ab exercises. \n\n-Good Luck!
934046
Drink lots of water and exercise! When you wake up in the morning pop in a workout dvd then go to school come home then go for a jog/walk come home do whatevery then before bed do crunches and jumping jacks and maybe some lunges. Make sure that you eat 3 times a day expecially breakfast and try to drink one glass of milk a day. Dont forget the water! Drink 8 glasses a day!
762875
Liposuction or try this exercises:\nhttp://www.how-to-get-six-pack-abs.com/couch-crunches.html
226128
eat a lot of protein. they are the building blocks of muscles. you should consider protein shakes. get a good exercise programme and stick with it.\neat half a banana before you train and the other half straight after, preferably with a shake. \nwith a good diet, thats high in protein, and a good work out progamme you should be able to do it easily.
249564
get three strong elastic bands,put them round the desired area on your stomach and start drinking copious amounts of beer for a couple of weeks and bingo.........six pack
612449
You can work out your abs and develop muscle, but if you're trying to get a six pack, you have to burn the fat that covers the muscle so it shows. The ab lounge will build the muscle, but you have to do cardio to burn fat.
9066
its not how many you do but which excercise you do.  You can do one or two ofthese that I teach you and you might even be better off. once you work out of it, whats the point of doing 20-50 reps a day?  you will never get a 6 pack off of them if you beeen doing them for a while and dont see anything.  nearly everybody in the karate class i was in had a 6 pack and there was good reason why.  alot of those body builders who train on their own never get a 6 pack.  nor the people who hire personal trainers.  The idea is doing what works.  this is not in any books so you dont have to waste your time.  This is what I did for my 8 pack.  You lay flat on the floor on your stomach.  prop your feet up in push up position.  Then you put your hands way out.  Put them together so that they are touching.  Now, try to do a push up.  Some people couldnt even do one, but the next day they couldnt wake up.  Imagine doing about 40 or 50 of these.  To be honest, you dont need to do 40 or 50.  You can do about 15 to 25 and get a 6 pack.  If you get used to it, it takes like 2 minutes to do about 15 to 25 of these pushups.  You will be headed on your way to a 6 pack if you are still lean.  This is kung fu excercise and karate excersize.  so, take your time to do them right if you have to.  remember to keep your back straight.
592867
Eat lean protien and work out a lot.
654575
Cardio is the best, and fastest, way to get a six-pack. Doing situp and crunches won't help, cuz all they do is strengthen your abs. If you want your abs to show, though, then you need to get rid of the fat. What I used to do is ride a bike (stationary, or real) one day, run the next day, row (you know, one of those rowing exercise machines?), stair climber, and then do one of the others the next day. Then I would rest the next two days, and start over. Depending on your stamina, you should at least go for 30 mins at whatever pace you can hold; the important thing, however, is to keep your heartrate up above 100. At the time, for me, I would go for a heartrate goal of 170. There exists a chart that gives what heartrate for what goal at what age (ie, at age 20, to burn fat minimum heartrate is 150; to work on cardio minimum heartrate is 165). Something like that; and yes, that was an example; actual numbers vary. Hope that made sense.
964644
You can't burn fat in just one area. But if you want a six pack lay off the chips and beer and start lifting. you will replace fat with muscle and virtually stay the same weight. You know you can do 200 hundred sit ups a day and still have fat around your midsection, Just think of spreading peanut butter over your abs. You will hide the muscle with the peanut butter, so if you quit the chips and beer and other high carb foods the fat will virtually melt off and your abs will begin to show. It took me three weeks of playing basketball jumping rope and other things to get your metabolism going. Eat six small meals no bigger than your fist and do at 35 grams of protein every two hours or so you will see a new you in three weeks and you will be motivated to do this the rest of your life
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...