How To Workout & Eat For Six Pack Abs This Summer Complete Guide To Deadlift Technique – With Jonny Catanzano – Plus Insane 500 lb. Helping To Lose Weight & Building Muscle Starts Here – Your Brain feat. Jonny Catazano. Passion4Profession PRESENTS: 8 Min Abs Workout, how to have six pack. The workout has been designed.

• Six Pack Abs Review
• Six Pack Abs Exercises

Let's face facts: Training abs kind of sucks. You're not going to set any personal lifting records on a Roman chair, and the only way you could possibly get a pump in your midsection is if you accidentally scoop Ajax into your shake instead of creatine.

No one feels butterflies of anticipation in the moments leading up to an ab workout, and unless they call you 'The Situation,' you're probably not going to be admiring your abs in the gym mirror.

Still, there's no getting around it: You have to train your abdominal region, for reasons both of form and function. A set of 'washboard' abs ties together a physique in a way no other body part can, and having a strong core is a surefire safeguard against myriad physical ailments. Think of it as bi-winning!

So, if you're going to be training your abs (and you are) then you might as well make the process as bearable as possible. With a little help (see below) you can even make ab training enjoyable.

If 'this sucks, this sucks, jesus, this sucks,' is what goes through your head during an ab workout, then you came to the right place.

Mix It Up

One of the 'secrets' to getting great abs is frequency. The abdominal muscles are notoriously dense, and like forearms and calves, can withstand regular punishment. They just recuperate faster than your biceps or quads can.

Ideally then, you'll want to hit your ab muscles no fewer than three times and as many as six times per week. Twin serial killers elmira ny. That sounds like a lot of training; a lot of long, tedious, boring training, doesn't it?

No doubt you're already envisioning six days per week performing hundreds of reps of crunches and leg raises.

The truth is, ab training doesn't have to be all that repetitive, and it doesn't have to be that long or even too boring. I've found that you can do long workouts, or you can do frequent workouts, but you can't do long workouts frequently.

Since few have the patience to spend 20-to-30 minutes at a time on abs, a more reasonable option is to train them for shorter periods at more frequent intervals.

Hitting abs 3-to-6 days per week demands variety for reasons both physical and mental. From a physical standpoint, targeting different areas of the midsection on consecutive days allows for maximum recuperation of the areas not being targeted.

The mental benefit is obvious: You're not going to grow tired of the routine, and the more your mind is in the game when you're training, the more your body benefits.

One hundred twenty-one, one hundred twenty-two, one hundred twenty .. Ah crap i lost count!

6 Step Program

You don't have to train your abs every single day, but six times per week wouldn't hurt. If you can't stomach the idea of working your midsection that often though, 3-to-4 days will suffice.

However many days you decide to train your abs though, you should alternate between A, B and C categories in sequence. Just keep cycling through the three categories, regardless of which of the two workouts in each you decide to use.

The three categories, aka A, B and C, each focus on a different section of your midsection. A primarily targets the upper abs. B stresses the lowers. C concentrates on the sides, the obliques and intercostals.

The idea behind this training system is to blast each of these areas on a separate day, giving the other parts of your midsection a little recuperation time.

Of course, you can't entirely isolate areas of such a large, cohesive group of muscles, but the abs do recuperate more quickly than most other muscle groups. So they can handle some overlapping work.

You can train your abs at any time of the day and in any relation to the rest of your training, but I've always found that ab work makes for a nice transition out of a workout.

The eight minutes or so it takes to complete each of these six routines provides the perfect time to let your mind switch off from the punctuated stresses of trying to move heavy weights to the more deliberate and meditative qualities of 25-rep sets.

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Whenever you choose to train your abs though, keep it brief. Aim for just 15 seconds of rest time between sets and move directly from the first exercise to the second, without stopping for water or to catch up with a buddy en route. The workouts should take you no more than 6-or-7 minutes at most.

If you can get them done in 5 minutes, all the better. So long as you're not sacrificing form for the sake of speed, the faster the better.

Ready for the workouts? Good. Rock 'n' roll!

Core Muscles

Rectus Abdonminus

• Also known as the '6-pack,' this is one are of the body which, if well developed, will turn eyes your way; but if underdeveloped and covered in adipose tissue, will cause uncomfortable squinting.
• The rectus abdominus runs from sternum to pelvis and is responsible for pulling your knees to your torso and rolling your torso forward and down.
• When we talk about 'upper abs' and 'lower abs,' we're really talking about the rectus abdominus -- just the upper and lower parts of it.

Obliques

• The obliques are slabs of muscle that run diagonally down the sides of your body, between your rectus abdominus and lats.
• The function of the external obliques is to twist the body from side to side and extend and contract the torso laterally.
• Obliques play a large role in stabilization of the body during athletic events.
• There are both internal and external obliques.

Intercostals

• These run diagonally across your ribcage - below your pecs and above your external obliques, interlacing with the serratus muscles.
• The intercostals assist in deep respiration and coupled with the internal obliques work to expand and contract the ribcage.
• There are both internal and external intercostals.

Serratus

• These are the fingerlike muscles you find running from your lats to the sides of your ribcage and are interwoven with the external intercostals.
• The main function of the serratus is to extend the shoulders as far forward as possible.
• Contrary to popular belief, you can't train the serratus with crunches. Instead you'd do better to lie back on a bench with a barbell extended as at the top of a bench press and then pushing the bar even higher from the standard top position, lifting your scapula off the bench as much as possible.

Whether it's out at the beach, on stage at a physique competition, or any other public place where bodies are dressed scantily clad, the physiques that stand out among all the rest are those that posses rock-hard wash board abdominal muscles. When we come across shirtless bodies, the very first place our eyes are instantly drawn to is the abdomen. After-all, the abdominal muscles are the center piece of the entire body and are a major indication of top level fitness and conditioning.

Most people wouldn't argue that a well sculpted mid section is also a major sexual trigger to the opposite sex. This is why you see wash board stomachs in underwear and swim wear ads. The sex appeal of 6-pack abs is universally acknowledged, therefore, making that image a superb marketing tool.

When the ancient Greeks built statues of God's and hero's, they sculpted them with rippling, 6-pack abdominal muscles because to them this represented divine power and strength. Likewise, all the super-hero's featured in comic books and movies are never void of wash board abs. It is unlikely that you will ever see a Spartan or Gladiator movie featuring pot-bellied warriors going to battle. Perhaps you would see that at a Green Bay Packer game though! I'm not talking out on the field either; I'm talking about the concession stands! Yuk-yuk!

'The Abdominal Muscles Are The Center Piece Of The Entire Body And Are A Major Indication Of Top Level Fitness And Conditioning.'

Achieving 6-pack abs is a multifaceted effort that requires consistency in clean eating, cardiovascular training, and of course a well devised weight training regimen that includes some effective stomach shredding, fat torching exercises. Many people seem to be at a loss when it comes to selecting the most effective exercises to sculpt their 6-pack, so I'm going to take the guess work out of this problem and list for you the 6 best exercises to help you obtain your 6-pack for summer.

EXERCISE 1: Cable Crunches

Purpose: To develop the upper and lower Rectus abdominis.

Execution: Attach a rope to an overhead pulley. Grasp each end of the rope, one end in each hand. Kneel down, holding the rope in front of your forehead, bend and curl your torso downward, rounding your back and moving your head towards your knees while feeling your abdominal muscles crunch together. Keep squeezing your ab muscles at the end of the movement for about 3 seconds, then release and slowly return to the starting position.

EXERCISE 2: JackKnife Sit-up (shown without Medicine Ball)

Purpose: To shape and develop the External obliques, Intercostals, and Pectineus.

Execution: Sit on the floor while holding a medicine ball between your hands and your feet out in front of you. Bend your knees slightly and lift your feet so that they are suspended slightly off the ground while at the same time keeping your ankles together. Lean back so that your torso is approximately 45 degrees to the floor.

Hold the medicine ball out straight out from your chest with your arms slightly bent and then twist your torso over to one side as far as you can, bringing the medicine ball towards the floor on that side of your body, pause for a moment, then twist your torso in the opposite direction as far as you can while bringing the medicine ball towards the floor on that side of your body. Repeat this movement over, alternating side to side until you reach failure.

EXERCISE 3: Hanging Knee Raises

Purpose: To shape and develop the lower Rectus abdominis.

Execution: If available, secure your arms in arm harnesses attached to the chin up bar, or if you have no arm harnesses, then grasp the chin up bar using an over-hand grip. Allow your body to hang straight down keeping your feet together.

Next, curl your knees up towards your chest while keeping your legs together. Once your curled your knees up as high as you can, pause for a couple seconds while squeezing your lower abdominals, then slowly lower your feet back towards the floor as your legs straighten out again, bringing you back to the starting position.

EXERCISE 4: Seated Leg Tucks

Six Pack Abs Review

Purpose: To develop the upper and lower Rectus abdominis.

Execution: Sit crosswise on a bench holding on to the sides for support. Slightly raise your legs and bend your knees and lean backward at about a 45 degree angle. Using a scissor like movement, curl your upper body toward your pelvis, while rounding your back, and simultaneously lift your knees up towards your head, making your body look like a V shape (hence the name V-ins.)

Feel your upper and lower abdominals crunch together as your pelvis and rib cage squeeze together. From this position, lower your knees and torso back to the starting position.

EXERCISE 5: Exercise Ball Pull-in

Purpose: To shape and develop the lower Rectus abdominis.

Execution: Begin by lying on top of a stability ball with your belly facing down and using your hands, walk your body over the top of the stability ball while keeping your body straight until just the tops of your feet are facing down on the very top of the stability ball.

At this point you will be in a push up position with your arms straight and your abdominals pulled in. Next, using your abdominal muscles, tuck your knees up towards your chest as the ball rolls in the same direction with the tops of your feet planted on top of the ball. Once you've brought your knees and the ball as far up towards your chest as you can, pause for 1 second and then slowly straighten your legs back out and return the ball to the starting position.

EXERCISE 6: Ab Crunch Machine

Purpose: To shape and develop the upper and lower Rectus abdominis.

Six Pack Abs Exercises

Execution: Some bodybuilders feel that using machines to train abdominals is an inferior approach to abdominal training, however, many great body builders swear by machines for maximum results. I personally am a big fan of the ab crunch machines that are designed with the gripping handles positioned upwards on both sides of the head. Even the legendary Charles Glass often uses ab crunch machines to train clients. Which-ever variation of ab crunch machine you decide to use, the important thing to remember is that you need to concentrate on squeezing your rib cage and pelvis together as your abdominals contract.

Perform your repetitions nice and slow and really focus on feeling your abdominals burn as they work. If you are unable to achieve this sensation, then the particular machine your using may not be suited for your individual needs.