Six pack abdominal exercises

If you want to see your abdominal muscles in the mirror you will have to lose fat. It doesn't matter how big your abs are, if they are hiding stomach fat, they won't show. It is also wrong to think that you will lose fat only on your stomach if you do ab exercises. There is no such thing as losing fat only on one precise area, without surgery. So the first thing to do is doing a lot of cardio training and sweat to lose fat evenly on the whole body. You will have to do cardio workouts four to five times a week.

Cardio workout should last one hour and it is advised that your heart rate frequency (HR) is around 65% of your maximum HR, so you burn the most calories from fat.

Now I will give you a few reasons why your ab training isn't working for your killer six-pack. First thing is that abdominal muscles are just like every other muscle - they are stimulated by resistance and that means weight. By doing cardio and millions of regular sit-ups you will only gain a flat stomach but no huge ripped abs. So my advice is to incorporate exercises where you have to use weight to your ab training. For example put a medicine ball between your legs when you are doing leg raises

You don't need to do 30 repetitions, try to shoot for 15 reps.

Muscles grow when they rest. You have to give your abs time to recover. Abs can recover quite quickly but you still shouldn't work out your abdominals more than twice per week. Your training should consist only of three or four heavy exercises. The next thing is that training abs doesn't mean just lying on the floor and doing sit-ups, lifting legs, hips... If you want real results try exercises where you have to stand, twist, turn or even hang. So you train stability and balance along with abs and stimulate more muscle fibres.

there are a lot of better exercises to do. People differ from each other, what works best for me, maybe won't work for you. But there are some guidelines that everyone should follow. I train my abs every twice per week and I am running for one to two hours five times per week. But you don't have to run, I run because I love running, you can do any cardio you want, like for example Nordic walking, cycling,... as long as it lasts minimum of one hour. OK, now the best part. My abdominal training consist of four exercises, these are scissors, hanging leg lifts, ball crunches, plank.

To do scissors lie down on the floor, fully extend your arms to the sides and your palms should face down. It is important that you don't move your arms while performing scissors. When you are ready, lift your legs so your heels are 10 centimetres off the floor, this is your starting position. Now lift one leg to a 90 degree angle, so your other leg is still lowered and 10 centimetres of the ground. Then switch your legs. Try to go for 3 sets of 20 reps.

Hanging leg raises are done by hanging from a chin-up bar. Both arms should be extended using a wide grip. Legs are straight down. This is the starting position. Now lift your legs so your torso and legs make a 90-degree angle. Do three sets of 15 to 20 reps. But be careful to perform this exercise slowly and with your legs straight for the whole time. Try to put a medicine ball between your heels to maximize the effect.

The next exercise is regular crunches done on a gymnast ball. Try to do 3 to 4 sets of 20 reps. At the end do the plank. This is done by getting into a prone position on the floor, supporting your weight only by your toes and forearms, which should be directly under your shoulders. Your body MUST BE STRIGHT for the whole time. Try to maintain this position twice for a minute and for the last set hold it for as long as you can.