6-Pack Basic Guide. That You Need To Know!

Sadik Hadzovik IFBB Pro

What do people sees first when you take of your clothes? What do girls go crazy about? ABS!! But how many of you out there master the basics of Abs development? How many reps do you perform for each exercises? From my experience as a personal trainer, most guys cramp their abs with insane reps and resistance on this particular muscle and end up feeling and being bloated with no abs definition at all.

Before beginning this 6 pack routine, first of all I am sure most of you guys focus really hard on the abs exercise itself. But the truth is, it works the other way round. Abs are made in the kitchen!! Abs workout of course develop the muscle in that particular area. But understanding how abs can be visible ripped and shredded lies on this picture below.

Take a look at the anatomy in this picture, the top 1^st layer is our skin. Under our skin is the layer of fat, and under that fat is the layer of muscle in which to our concern particularly the abdominal muscle known as “abs”. Basically, everybody in this world have abs. Whether it appears visible or not, that is our main concern right now. If you are overweight, the chance for your abs to be visible is almost impossible as a thick layer of fat is covering those 6 pack muscle. Whereas if you are skinny, obviously your body fat percentage is low and less fat covering those muscle thus makes it appear much more visible.

The question is, how should you make your abs visible? The ANSWER is, to lower the fat layer covering those abs by lowering your body fat percentage. As I mention “abs are made in the kitchen”, referring to changing your diet pattern. High protein diet with low fat & carbs intake will bring you there.

 Steve Cook IFBB Pro

Second, comes your workout. I am sure you guys have done it the other way round and expecting some great result but its not. Because the fundamental of great abs is 1^st great diet, 2nd is your workout. As high protein are required to develop those muscle tissue and aid your recovery. Low fat & carbs consumption will lower down those body fat and your abs will eventually appears as more visible.

To combine that with various abs workout and cardio will aid in the process. Once you have alter your diet, now it is time to master the workout. Abs muscle consist of different component and sections. Refer to the picture above. A combination of different exercises will target and work different sections of your abs muscles.

1. RECTUS ABDOMINIS (Upper & LOWER Abs)

Exercises such as the crunch, sit ups, pelvic tilt, leg raises, cable crunch, all help develop this area.

HOW DO THEY FLEX?

The rectus abdominis flexes as we move our torso in a forward motion(known as upper abs) and as we bring out pelvis upward (known as lower abs)

2. THE OBLIQUES (INTERNAL & EXTERNAL)

Exercises such as the cross-body crunch, decline oblique crunch, dumbbell side bend, leg/knee raises, and plate twist all help develop the obliques.

HOW DO THEY FLEX?

The internal and external obliques function in the same way, they can be exercised by means of rotation and/or lateral flexion of the torso.

3. TRANSVERSE ABDOMINIS

Should not be a concern, too little of movement to properly workout and will end up in a waste of time.

HOW DO THEY FLEX?

Well, the transverse abdominis is involved with abdominal compression. What does this mean? Well it means that this muscle provides fairly little movement and is useless in working out.

You should treat your abs just like every other muscle on your body. NOT EVERYDAY. Recommended 2 time per week is more than enough. Muscle need at least 48 hours to rest and recover.A good rule of thumb with your abs is if they are still sore, continue to rest them, might sound stupid, but hey sometimes it just takes some common sense.

Ahmad Haidar IFBB Pro

Try this beginners Abs Exercise that hits every single section of your abs muscle.

Abs circuit training.

1. Overall Core muscle- Plank

2. Upper abs- Crunches

3. Lower abs- Leg raised

4.Obliques- cross-body crunch

• Every exercise performed for 1 min non-stop.
• Rest 10 sec in between exercise
• Once all 4 exercise completed, that is considered 1 round. Rest for 1-2 min between rounds &
• Repeat for 3/4 rounds

Lee Labrada IFBB Pro

Cardio 

Should be done every other day, or at least 3 x/week starting at 15 minutes the first week and increasing the time each week after. Cardio exercises may include treadmill, stationary bike, elliptical machine, jump roping, boxing, running, basically anything that will get your heart rate up quickly.

Now you have learned the important basics of developing the 6-Pack Abs. I am sure you guys will succeed with this information given based on my experience as a personal trainer. The best is from god and the less is from me as a human. Try this routine, and check out other articles and posting from me soon.

Thank you.

by,

Izwan Yusop

Advanced Personal Trainer
Fitness First SCM