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How to Get a Six Pack

The abdominal muscles are a small part of the body but they are the most noticeable areas of the body. Since the muscles are so small it is easy to get them into top shape with different exercises. Research has shown to get the most out of the exercise is to use as many of the muscles fibers during the workout as possible. Here are some of the top exercises to get the best results for the six-pack abs.

Lying leg raise is an exercise that concentrates on the ab regions. The exercise defines the lower portion of the 6-pack area. Lie on the floor or workout bench. Hold onto the sides of the bench slightly behind the head. Hold the legs off the bench with the knees slightly bent. Raise the legs slowly using the abdominal muscles to move the hips up off the bench in a vertical position. While keeping the abs tight slowly lower the legs until they are off the bench about 1 inch. Repeat this action without allowing the abdominal muscles to relax. Do as many reps as you can with a 10 or 15-second rest between reps. Continue until you feel the burn and cannot continue.

Crunches help to create a deep concentration on the center of the abdominal area to define the mid section. Lie on the floor with the feet touching the wall and the upper legs in a 90-degree angle to the body. Place the arms across the chest to avoid pulling on the neck. Bring the body from the upper waist up toward the ceiling. Allow the ab muscles to do all of the work and concentrate on those muscles throughout the crunches. Hold the ab muscles tight squeezing as the upper body is raised off the floor. Hold the upright position for the count of two then slowly lower back to the floor. Continue the reps without allowing the ab muscles to relax in between the reps. Do as many as you can feeling the burn until you cannot do another crunch.

The finishing exercise is sit-ups. This will help you get the remaining muscles in the abdominal region. Sit on the edge of a bench and hold the bench behind your back. Hold your feet off the floor with your legs at a 90-degree angle bent at the knees. Raise your hips up as high as possible. Concentrate on the ab muscles to do these. Using control hold your ab muscles tight and lower your hips back to the starting position. Continue to do several reps without relaxing. Stop when you cannot do one more sit-up.