How Do i get a nice six pack?
469043
Some common myths that were placed upon here. While getting hit in the stomach is a decent way to test your abs, you can't know that the punch is coming. If you know exactly when, your abs will contract and prepare for the hit at exactly the right time. True, boxers use it but their sparring so they don't know exactly where they are going to get hit.\n\nIts true that genetics play a factor in the amount of muscle you can grow and the amount of definition that you can achieve (based on body fat %, your body needs to sustain a healthy life) but since on a basic level all humans are constructed the same and physically are meant to be able to grow muscle. So you should be able to achieve some sort of decent muscle growth and definition, with hard work and time, of course.\n\nBut to truly show definition is to start a "cutting" process where you try to lower the body fat you contain. Usually the best excercises are HIT's such as hills, stairs, suicides because they initiate fat loss and keep your metabolism up more. Also you need to burn more calories then you take. But the calories that you do take need to be low fat and nutritious.\n\nA lot of people have abs its just covered in a layer of fat. \n\nHere's my ab routine if you would like to try it out. I do it three times a week after my strength training.\n\nDecline Sit-up with twists (15 reps)- Basically do a situp on an decline station at at the bottom of the move twist to both sides of your body.\n\nDouble Crunch (15) - Lay on the floor with your hands on your chest and a ball between your knees. Lift the ball towards your chest and grab the ball with your hands. Return to starting position except now you'll have the ball to your chest. Do the same except placing the ball between your legs again.\n\nSuperman - Rest your weight on your toes and elbows and forearms and tighten your abs. Hold for as long as possible.\n\nOne legged Lumberjack (10 reps each side) - Stand on one leg with a light dumbell in your arms. Stand up straight and bring the weight across your body (Towards the side of your lifted leg) as if you were chopping wood. Return to start position.\n\nI do all these excercises as a circuit three times.
538895
YEAH, JUST KEEP WORKING ON THAT PARTICULAR AREA FOR A FULL 6 PACK.\n\nYOUR GOING IN THE RIGHT DIRECTION YOU JUST NEED TO KEEP PUSHING YOUSELF AND THOSE RIPPLES WILL BE FLOWING.\n\nYEAH BABY
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
1173706
The best way I would suggest to work on your six pack would be to run. Running believe it or not will tighten your stomach and your lower back. Which also needs to be strenghtened. Check out the website I have included below. It will show you some great exercises for abs as well.
187659
You have to burn the fat and then sculpt your mid section...\n\nTry doing crunches on a balance ball.  It makes you stablize your body and make you focus on your core muscles.  When you are crunching remember to put your arms behind your head and keep them apart as you crunch up.  You can reach to the opposite legs and work on your obliques.\n\nGood luck!!!  It really takes discipline to keep fit.  You will need more than a month to get a six pack.
531902
Sounds like you already no the solution.  Diet and exercise.  The hardest part is having the will to do it.  Too bad all of the eye catching magazine articles promising to hold the secret to a better stomach don't mention that will power is what the 90% of the population that won't have a six pack is missing.
737038
not possible. you might be able to get a little something going on if you are IN DECENT shape now. but you can forget about a 6 pack within a month (unless its a 6 pack of coke)\n\ngenerally it takes AT LEAST 3 monts to see real results in that area.
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
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!
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.
419804
Just get someone else to do the work for you, i'm sure the beer store isn't too far away..\n\nonly kidding...  crunches/situps are a good way.  sorry to say but your going to have to put some effort into it.. and don't drink beer lol :)
871142
Sometimes simplicity is the right answer.  If you're in your house without any special equipment, just do some crunches.  Abs are amongst the hardest muscles of the body to actually tone, unfortunately, so don't be disappointed if you don't notice changes right away (or ever!).  This is because the muscles in your stomach get worked out daily, without your conscious knowledge of it.  Sitting up, turning, moving about -- that's why it takes an enormous amount of exercise to actually get that "six pack" that is so coveted. \n\nRealistically, a healthy body has too much fat to even show a "six pack" properly.  Those who have built those muscles until they show generally have lost too much body weight.  Just don't set your goals unrealistically - strengthening those muscles and getting healthier is the right goal to have.\n\nDo several reps of crunches before going to bed at night.  It's simple and basic, requires no equipment.  I'm sure there are better exercises, but this is a classic way to tone your stomach.  Hope this helps.
579141
Crunches work great.\nHowever, all the crunches in the world will not REVEAL a six pack if it is hidden under fat. \nEat right & do cardio (running is the most effective thing).
381203
There's a couple of levels to this; for your "front" abs, crunches and sit ups are a good base, but it's really important to also do exercises that isolate your "oblique" abs.  There the muscles on either side of your six-pack.  A crunch-twist will work your obliques, and a side crunch works well also.  A crunch-twist is exactly that; do a standard crunch, then twist to one side, squeezing your rib cage towards your hip bone.  A side crunch is a crunch from your side.  Lay on your side with your hands behind your head, and lift your torso straight up towards your hip.  Also bicycles are great too.  on your back, both legs in the air at a 90 degree angle, and lower one leg towards the floor.  With your hands behind your head, lift the same elbow towards the other knee.  Then do the other side.  The works your lower abs as well.  but my favorite abs exercise are planks.  From your stomach, lift your arms straight up like you have done a single push-up.  Hold that position with your body perfectly straight.  This is a great abs workout, and ot also works out your shoulders and arms.
968550
stay away from fatty foods, and do lots and lots of situps and crunches, believe me, it'll be gone real fast, my sister really put the effort in and now she has a 6 pack everyone envies, lol.\n-Dee
599847
Diet is a large amount of what you are.\n\nIf you want 6 pack abs - focus on your caloric intake and carbs and protein\n\nFor each meal, choose 1 carb and 1 protein.\n\nTo cut down fat, you need to burn off more calories than you consume.  A good target (for me at least) is no more than 1000 calories a day ~300 calories a meal.\n\nIt took me about a month - but I started seeing the 6 pack by then.\n\nDo 3 sets of 15 crunches daily.  Also, look at doing swimming if you can for about 1/2 hour or jogging for 30 minutes.
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