^OPM^

Currently i have been doing approx 1500 sit ups a week for last few months to try to get a strong stomach and 6 pack-but in an effort to cut down to say 750 a week spread over 4 training days i want to increase intensity of each one-so been trying to do this various ways.

1st- holding a 10 kg weight behind head- no good as i just kept banging it against head and after a few i began to get sick of the pain from said banging.

2nd-holding weight on stomach-this seemed to restrict my movement to much and i couldn't do sit ups properly.

3rd-raising end of my sit up bench onto bed so i was having to work at a steeper incline-found this painful as well as legs soon tired faster then my stomach from either having to hold more of my weight or lack of blood to them.

At a loss now what to try next as i basically want higher weight and less reps to make muscles bigger rather then my current regime of low weight high reps.

Reading on net now they all say sit ups exercise the hips more then abs anyway and cruches are way to go-if so any help on making these as tough as possible so i get max benefit from least reps and hence least time spent exercising?

Thanks for help.

B9GLY

i believe that doing situps or crunches do the top 4 abs and you need to do leg raises to get the bottom 4 working! dont know if its 100% correct but its what ive been told!

TelBoy

Eating less. End of chat.

scoobydooooo

hows that going to strengthen them ??

Tripple'O G

Abs DO NOT come about purely from doing sit ups....this is one thing most people don't grab...

Anyway..

Try sitting on the end of a bench, balancing on your ****.
Crunch the top half and raise your lower half at the same time (knees to your chest)....so you're doing the lower and upper abs all at the same time remembering to keep your knees together....another basic rule most forget....

Abs are just management of your own body-fat.....

D.K.1

I had better bin all my buscuits then



I heard a bit of "how's your father" can help

B9GLY

things like the plank, side plank etc should help to

Tripple'O G

How's your father does help...depending on how long you do it for, positions and if not how long, how many times you can do it.....

The plank is more core work but still helpfull...

TelBoy

Ok, if you want ab strength, do squats. I wish all questions were this easy.

KiwiGTI

Some peoples genetics will mean that they will never get a 6 pack no matter how hard they try.

A personal trainer I saw had a 6 pack and he said he never really trained, he has always had them.

Tripple'O G

You can earn a 6-pack....some people are naturally lean and will won't have to diet, just tone.....most people have the 6-pack muscles, it's just they're covered in meat and gravy......so then it's a case of dieting/managing your body-fat......

It's just how much you want one....

*Sonic*

plenty of sex does it

and I dont mean solo sex

Bateman

6 minute abs , get the video

jonc

If you have use of a gym and it has cable machines (eg cross overs or push down cables), you could try cable crunches, great for isolatinging abs and intercostals, leg raises hanging from a chin up bar will work the lower abs, especially with ankle weights. Don't forget to balance your workout with back exercises, as over developed abs will cause your posture to slouch, and cardio to loose the flab.

cuprajake

iTrader: (11)

you can do all the stomch work outs you want, but first off you need to shift the fat around the belly, you could do 10000 a week and see no difference if the 6 pack is covered with a layer of fat,

i'd reccomend to add a h.i.t work out ( high intensity work out) to your sit ups, basically this helps to burn up more fat and calories

basically if for instance you were jogging, instead of staying at one speed you add sprints in aswell, this helps to really burn those fat cells


that or lypo lol

POC

Tels got it right, correct diet and a BF% of less than 12% should see some nice defined abs. For strength then squats are the way to go, situps/crunches will only do so much.....

Tripple'O G

The best form of cardio is a brisk walk...it's not advised to run for lengthy periods of time if you weigh over 13.5 stone as it puts undue stress on your joints....
So a 30 min brisk walk first thing, eat 6 times a day at 2 hour intervals making sure to lessen your carb intake throughout the day....
I don't have carbs after about 3pm for example....

The sprint, jog is very good for getting your heart into recovery mode....say when you fight in a competition, your body opitmises the rest periods between rounds....

^OPM^

I do swimming once a week lasting about an hour of front crawl so that should help keep me lean

cuprajake

iTrader: (11)

sorry forgot to say that it does aid faster recovery for fast burst sports, im an ice hockey goaltender so we have alot of quick bursts, tho i have no six pack hahahahah

new yrs res anyone lol

DCI Gene Hunt

He's fine......... but my abs are still the same! Bond styleeeee abs

Tripple'O G

Well if you're lean enough for them to come through, then try strict, full ab workouts at a much slower pace....

J4CKO

iTrader: (1)

Why do you want a six pack ?

What wrong with just being fit or is it to get chicks, you tend to find wih blokes who get a six pack that they are so proud of them (rightly I suppose) that it all goes a bit wrong and they then start looking for every given opportunity to show them off, like Peter Andre who despite having probably the best stomach muscles in the world everone still though he a was a gibbon.

DCI Gene Hunt

Now making monkey love with dirty girl Katie............

^OPM^

When your as pig ugly as me-i'd need extensive plastic surgery on my face costing millions before i could get a chick as u say-so for me its just to get fitter.

J4CKO

iTrader: (1)

Bag on head, cut hole in front of t shirt !

J4ckos mate has a six pack, he draws it on with a magic marker.

I reckon there should be a machine, like a Breville sandwich toaster leaves nice shell like patterns in your cheese toastie, the equivalent for men that toasts a nice six pack ono our lardy bellies.

Duck_Pond

Get yourself a nice cough.

I think it's Nature's way of keeping me from getting too fat - give me a cough and cold every 10 months. Stops you eating because you can't taste anything, and tenses your stomach muscles with every cough

Robbie T

iTrader: (8)

The hardest thing about getting a sixpack is maintaining it.

Good luck though, i'll be at the bar

milo9783

Im a huge fitness freak tried it all but i tell u a good session of some hanky panky in the right position abs never been stronger

DJ Vinyl Ritchie

Get a copy of Shaun Phillips book called ABsolution, goes into great detail on how to get a six pack, and also how to get a great,lean body.

I thoroughly recommend it


DJ Vinyl Ritchie........ I have a body like a greek god