Workouts that build six packs

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If you want to see your six pack you will need to get your body fat down to around 10% . The average person has a body fat percentage of 20% or more, so they would need to follow a strict diet to get down to this sort of level. The most effective way to do this is to follow the Wave eating plan available from us here at dietsandsixpacks.

The abdominals are a muscle group like every other and they respond to exercise in the same way as your other muscle groups. The abdominals respond to progressive overload, the performance of thousands of low intensity exercises will not build the muscle required to have a great six pack.

Daily workouts for the abdominals are counter productive and produce no muscle growth. Abdominals should be trained three times per week to allow for the muscles to recover and grow.

During an abdominal workout if you can perform more than 100 reps then you are training for endurance and not muscle growth. Abdominals should be trained in the rep range 10-15 per set and you should keep your sets down to about six per workout. Please remember you cannot spot reduce so doing endless exercises and reps for your stomach will not reduce its size. Only diet and aerobic exercise will do that.

There are many different exercises you can perform for the abdominals some are easy to perform and some are more difficult. Some of the most difficult and consequently the most effective for muscle growth include the Roman chair leg raise, bicycle maneuver, exercise ball crunch and reverse crunch.

Opposite are three workouts to be performed on a different day over the period of a week, they use different exercises to work the abdominals from a variety of positions.

DAY ONE
  1. Exercise ball crunch 3 sets x 15 reps
  2. Plank 3 sets x 1 minute

Rest one minute between sets.

DAY TWO
  1. Roman chair leg raise 3 sets x 10 reps
  2. Reverse crunch 3 sets x 10 reps

Rest one minute between sets.

DAY THREE
  1. Cable crunches 3 sets x 15 reps
  2. 2.Side plank  3 sets x 30 seconds per side

Rest one minute between sets.

This is VERY IMPORTANT. When performing a crunch or any other abdominal exercise exhale at the top of the movement. This emptying of air from the lungs creates an intense contraction in the abdominals which doesn’t  happen if the breath is being held. It makes the exercise harder to perform but greatly increases its effectiveness.

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