Right now im in the middle of trying to get the six pack, i currently got a two pack but i think thats how they apear. If i suck my gut in and tense you can see two long thick bars of muscle, but none of the definition of six blocks of muscle.
So still working on the six pack, i dont follow a strict routine. I try to mix up every day with somthing new for the core area, Below are some examples of what i do for my core.
Exersise During Breaks and TV Adverts
Plank while the adverts are on, When im watching a show during the adverts i will hold myself in the plank position. This is a real test of endurance as it becomes difficult to hold after 1 minute . After a minute the whole core really tightens and begins to clench and qwiver. I think this twitching and qwivering while holding this position is how come this is so effective. The twitiching really works the core deep and does a good job getting all the muscle fibers working. this position soon highlights the weakspots as well, before when i was holding the plank the top of my shoulders would be the first to fail but now it seems its more of a whole core and sides that make me want to give up .
Doing exersise during the adverts is a tool that i always use, i dont exersise during the adverts of every show. But i do this technique daily. Try pushing out as many situps or pushups during the adverts of an hours worth of TV.
It really gets you moving and away from all those pointless adverts, which i hate. Watching TV you are being a couch potato, if you do the adverts of intensive exersise then you are getting up to 4 intervals perhour of high intesity . Or if you dont want to do too much , during the adverts shadow box the charectors on the adverts… lol or do some stretching. Loosen your body up a little and get some flexibility and get your self relaxed and ready for the next part of the show.
With allot of time being spent watching tv you can also spend allot of time doing bodyweight conditioning. Regular testing of your muscles over the day will bring out good results. after just two or three days of doing this its now a fun part of watching tv, and i can almost do 30 pressups during the breaks.
You should really stretch and move around during these breaks too, just sitting is a low energy form of using your body. Your body needs to be activated regular and joints used in their full range of motion.
Abs to music. Core workout movements in time with music
One of my other methods of getting the Six pack and i think this is a killer, is doing ab exersise while listning to music. If you put on some tunes and then lay on your back and then do crunches and situps while dancing (hard to explain but you will feelit if you do it) Dont just do sit ups going up and down up and down. But mix them up allot and throw in some arm movements and a few little dance moves and drop some elbows when you get to the upright position. This way you are having fun its about your body and enjoying the music , but your also giving yourself a few minutes of an awsome core routine.
I cheat a little but having my feet pinned down during my core moves but this just gives me some stability so i can really focus on all the areas of the core. I think that having my feet pinned down and doing allot of different motions has really boosted the results i will post pictures after 30 days to see if there is any difference.
Using a mirror during core exersise.
Another good tip is to check your abs and core in a mirror, or even do some tensing exersises in front of the mirror. using a mirror you can really suckin your abs and tense them and move around and tense your abs while seeing where they are developing.
Try doing the stomach vacume while looking in front of the mirror. The stomach vacume exersise is where you pull in your gut as much as possible. Like at school when you used to show of your ribs! Pull in your stomach and gut as far as you can and hold this. or do lots of reps of pulling it in then relaxing maybe 10-20 reps. This method may make you feel like being sick. Or try and get your stomach muscles to roll in a wave effect . You just want to use the mirror to work your controll of your muscles and learn how to use them and flex them properly.
The Wheel , wheel rollouts and ab wheels
An advanced tool is an ab wheel , this little tool is another body killer. It will test your arms , back, legs, core, your neck! your grip everything. This is another simple tool that costs about $5 that will use your body against its self. There is many ways you can use this little tool , simply rolling forward and back will pull every fiber in your body. Your whole muscle and skellington will be crunching at the same time. Its hard enough to get 20 reps on the knees then you can step it up again by doing it from standing. It will take time to master this but dude, this is a action that only a few can perform and it will really give you some edge over the comptiton when it comes to overall body strenght compisition.
Drink water
Just drink lots of water as well , to get your abs or any exersise done you gotta drink enough water. I will fill up a 2liter bottle first thing and its usally drank by the evening. Ive read allot of articles that promote that drinking water is one of the foundations of health and weight loss. Thirst and hunger give the same body symptoms, if you feel hungry or a bit peckish like you want to grab some food, it is possibly that you are just in need of some water. They got the same symptoms and feelings so drink a glass of water it will usally do the trick and satisfy that need.
Take a multivitimatin
You wanna be taking a multivitamin just as a precaution to make sure your mineral needs are hit. I have a very good diet already but ive really felt a positive difference since ive been taking a quality sports multivitamine. They are tailored to sports as being a man i am a natural athlete, the multivitamines i take have a complex of aminos as well like larginine which really gets a good booste of feeling good and working out hard.
Food
Eat real food, dont eat processed shit, or junk food. If you need to make it with real ingredients then its better for you.
Cold showers
Ive written a few posts on these cold showers and i think they really do help, to tone and condition the body.
