Saturday, March 15, 2014
Whenever you flick through a magazine or watch television, there's always a chance that you'll see someone with a perfectly ripped body. Sure, most people will say that this is a far-fetched dream. However, with the right 6 pack abs program and the proper diet, achieving a ripped body is definitely possible.
How to do that exactly?
Rule #1: Focus on abdominal exercises
When we talk about six packs, it's almost always the males that come into mind. However, 6 pack abs for women are very much possible as well. It doesn't matter if you're male or female, but the ultimate thing about getting ripped abs is the concentration on your abdominal area.
Now, keep in mind that strengthening your midsection isn't just for achieving a six pack. Nope, while getting a six pack is ultimately your goal, training this area of your body strengthens your torso, improves posture, decreases lower back pain, and reduces the risk of injury.
With all that said, here are the best ab exercises to get you that ripped midsection:
- . Reverse Crunch - Lie flat on the floor, and keep your knees at a 90-degree angle. Keep your hands by your sides. Try to contract your abdominals to raise your hips up and in toward your rib case. Once you contract, exhale then inhale to return to starting position.
- . Bicycle - Lie on your back with your hips and knees bent at 90 degrees. Your chest should also be curled over the ribs with your hands behind your head. Extend your left leg while bringing your right knee towards your chest. While doing this, rotate your left shoulder toward the right knee while keeping your arm from crossing your face. Rotate from your trunk through the center to the other side, but do this without dropping your chest. Move slowly without shifting your hips.
- . Bent-elbow plank - Lie on your belly then lift yourself up onto your toes and forearms. Keep your elbows in line with your shoulders. Do this while contracting your abdominals and keeping your back neutral. Hold this position for five seconds, rest, then repeat. The ultimate goal of this exercise is to get you to hold the pose for 90 seconds without any rest.
Rule #2: Pay attention to your diet
One of the most overlooked things when it comes to training is diet. It's not just about the exercises that you do, but it's also about what you eat. This is why your 6 pack abs program should always include a diet plan.
- . Make your diet rich in protein - Protein is essential in helping you build lean muscle and burn body fat. Ask any athlete or fitness lover, and they will tell you that eating protein is definitely part of their diet.
- . Eat carbs after your workout - Although you might think that carbohydrates are bad because they will make you fat, this is a myth that you have to ignore. The reason people gain weight from eating carbs is they eat too much of it. However, taking everything in minimal amounts can't hurt. Sweet potatoes, brown rice, and oatmeal are just some of the foods that are best eaten after a workout as there is a small chance of them turning to fat.
- . Integrate healthy fats into your diet - Healthy fats can be found in nuts, nut butters, fish oils, and olive oils. This will keep your insulin levels stable and is important in losing belly fat.
Regardless if it's a 6 pack abs for women program or one for men, proper abdominal exercises and a good diet are the keys to success. With these tips, plus a lot of hard work, you can achieve that ripped body you've always wanted.
