5 tips to 6-pack abs
Lower your Body Fat %
Everyone has abs, just sometimes they are is hidden behind a layer of fat. Genetics determine a lot here, so there isn’t a particular body fat% you need to reach to have cut 6 pack abs. However the rule of thumb is about 10% body fat for guys and 15% for the ladies. The best way to burn fat is through intense cardio workouts. In other words, get off the ground, stop doing crunches, and go for a run, bike ride, swim, play tennis, etc.
Diet, Diet, Diet
Diet is paramount in getting the six pack abs that you want. Be sure to keep blood sugar levels consistent throughout the day to keep your metabolism as high. Do this by eating 5 small well-balanced meals throughout the day and remember NO SNACKING AFTER DINNER!
Improve Posture
Shoulders back, chest out stomach in! Ears over shoulders, shoulders over hips, hips over knees, knees over ankles. Having a good posture opens up your lungs, increases energy levels, and engages your abdominal muscles. Get a standing desk to improve posture!
Don’t Isolate
Focus on training the entire core. Lots of people think the best way of getting abs is to do 1000s of crunches. This type of exercise isolates the rectus abdominis (top abdominal muscle layer) but neglects other important core muscles. You can strengthen your core when working other muscle groups. For example, instead of doing a seated dumbbell press, do it in a standing position. This will force you to engage you core in order to provide support for your back. Also try free weight squats instead of leg press machines, etc.
My Favorite Ab Exercises
- Early morning risers: Lie face-up, right arm extended to ceiling. Using left arm for support, sit up, keeping right arm up (as shown), then stand. Switch sides.
- Around the world w/ medicine ball
- Leg raises on pullup bar/captains chair
- Swimming: Practice kicking with a kick board and flippers to get killer V-cut lower abs
