Six Pack Abs-Step by Step

February 27, 2008, last updated June 11, 2013

By Mark Coburn, Associate Editor and Featured Columnist

Related Links:
Yoga and Exercises That Improve Erectile Performance
Waist Size Matters
Why We Go Soft In the Middle
Foods That Shrink Your Waist
Good Night's Sleep Helps You Lose Weight
Fatty Diet Linked to Prostate Cancer
What Exactly is a Six-Pack--A Guided Tour of Your Abs  

Everybody wants great abs. "Give me a six-pack" is the first
command most personal trainers hear from a new recruit.  But
few of us really know much about our abdominal muscles. As a
result, few of us know which exercises work best in toning and
shaping these vital muscles.   The abdominal muscles are a
group of 6 muscles that extend from various places on the ribs
to various places on the pelvis. They provide movement and
support to the trunk, often called the core. They also assist in
the breathing process. A strong core also helps you to gain
control and power in the pelvic area,
which improves sexual
performance.
Before we get started on a tour of your abs, let's face some
facts. You can do all the exercises you want in the world but no
one will ever see your abs if they are hidden under a layer of
blubber.

You have to get lean through
dieting as well as working the
right muscles to get a six-pack.  Anyone who tells you different
is just playing you.  So, get your diet in gear. Also, get enough
sleep. It's a little known fact that poor quality sleep packs on
the pounds.
Snoring especially kills your workout because it
robs your body of the oxygen it needs to build muscle mass
while you sleep.  So, if you're snoring yourself awake,
do
something about it. The poor sleep sets you up for poor eating
which sets you up for a pot belly which sets you up for erectile
dysfunction.


You Have Six Abdominal Muscles :

1. Transverse Abdominus
2.  Internal Oblique (you have a pair)
3.  Internal Oblique
4.  External Oblique (you have a pair)
5.  External Oblique
6.  Rectus Abdominus   

Let's take each Six Pack Muscle this one by one.  Article
Continues Below























Transverse Abdominus

This is a very deep ab muscle that you can't touch from the
outside of your body.   It wraps around your body like a back
belt or an old-fashioned corset, keeping your organs in place
and, like a back belt,  supporting your back.  It's the muscle
that you use when you exhale and push your tummy toward
your spine.  

Exercises to Work and Strengthen your Transverse Abs

1.Pilates

2.The Vacuum Exercise
Inhale through your nose. Exhale hard through your mouth,
blowing out the air as though you are trying to blow out a
candle and hold in your stomach to the count of 5. Do this as
many times as you can each day.


Internal Obliques -the Pair

These are deep muscles on either side of your body. They help
you move your spine laterally from side to side and help you
twist.

External Obliques.

These are closer to the surface than the internal obliques. They
also run along the sides of your body . They also help you
move your spine and twist.

Exercises for the Internal Obliques and the External Obliques

1. Captain's Chair
2. Bicycle Crunch
3. Plank
4. Traditional Crunches

Rectus Abdominus  -The Six-Pack

The rectus abdominus is the famous six-pack. The six-pack
muscles lie on the surface closest to the skin. If you are
overweight, a thick layer of fat will cover these muscles, making
it impossible to see them. So, along with doing these exercises,
you'r e also going to have to follow a
diet plan that helps you
shed the outside layer of blubber, to let your six-pack shine
through.  


Here are the Best Six-Pack Exercises--Next Page

Page 1                        Page 2


Related Links
Yoga That Improves Erectile Performance
Exercises That Improve Erectile Performance
Waist to Hip Ratio--Is This Tiger Woods' Secret Edge?
Foods That Shrink Your Waist
Foods That Help to Strengthen Your Erection

Normal Waist Size

The Only Type of Exercise That Disproportionately Reduces The
Fat Around Your Waist
Google


DIETS AND FITNESS

Waist Size Matters

Why We Go Soft In the Middle

BOWEL MOVEMENTS

INTESTINES-KEEP THEM
HEALTHY

HOW MUCH IS TOO MUCH
SALT

HOW MUCH SALT IS IN MY
FOOD

SALT CONTENT OF COMMON
FOODS

150,000 DIE FROM EXCESS
SALT

I HAVE HIGH BLOOD
PRESSURE!

FOODS THAT LOWER YOUR
BLOOD PRESSURE

QUINOA-THE NEW
SUPERFOOD

INFLAMMATION INSIDE THE
BODY

FAT--IT'S ALIVE!

WHY WE GO SOFT IN THE
MIDDLE

WHY EUROPEANS ARE
THINNER

>VEGETARIAN RECIPES


MY HEART ATTACK

CANCER SURVIVORS
BRAIN HEALTH

>CROSSWORD
PUZZLES
>LEARNING
>MEMORY LOSS


MONEY AND BUDGET

RESOURCES

AMERICAN HEART
ASSOCIATION

LINKS AND RESOURCES
Strong Deep Ab Muscles  Support the Pelvis and Core, and
Increase Blood Flow to the Penis and Sexual Organs, Improving
Sexual Performance of Men and Women.
Read More About The
Link Between Fitness and Maintaing and Erection.
COLLECTIVE WIZDOM.COM
Healthy Body, Healthy Mind, Healthy Life

Advertise With Us

Register

Privacy Policy

About Us   

Contact Us

Disclaimer : All information on www.collectivewizdom.com is for educational purposes only. It is not a substitute for professional medical advice. For specific
medical advice, diagnoses, and treatment, please consult your doctor.  
Privacy Policy.  About Us   Contact Us
(c) copyright collectivewizdom.com 2007 -2013 and all prior years. All rights reserved
Subscribe in a reader

Home > Exercise > Here