Six pack

[jiuelie]

Any advice for getting a six pack? right now I can hold an 80 kg person on my stomach easily, but there's that 2 millimeters of fat that hide the whole thing.
ANy advice (preferably not involving a diet, I don't want to chang my weight, for competition reasons)

[7r14ngL3Ch0k3]

60-100 situps a day. if you get too sore then take a break. As you start to get close to a six pack, do two sets of 60-100.

[blitz]

Considering you compete I'm assuming you already have them and they don't show, just focus more on cardio. Though I believe dieting a bit is necessary..... since if you do lots of cardio your bound to lose SOME weight.

[ledfut]

i believe the threshold is something like 13% body fat before you see the 6 pack. as the poster above me said, run. run like you stole something.

[Scott Bolinger]

you gotta work the upper and lower part of your stomach.

40 regular situps
20 situps putting yoru right elbow to your left knee
20 situps putting your left elbo to your right knee
20 kickouts (your on your back legs up like the bicylce and kick them out like a heel kick)
10 figure 8 (lie on your back, put your hands underneath your butt, lift your legs up about 4 inches off the ground and rotate your feet in a figure 8 motion)
10 circles (lie on your back, put your hands undeneath your butt, lift your feet up about 4 inches off the ground and rotate y our feet in a circle, 5 times one way and 5 the other)
10 side leg lifts

As this get easier, you can do sit ups with a 10 ro 25 pound weight on your chest and the leg lifts, figure eights and circles you can put leg wieghts on your ankles.

[JasonE]

No amount of spot training for your core will do it. Train your whole body, thoroughly and without overemphasis on any one area. Eat good quality foods that minimize simple sugars, and drink lots of water. Don't skip meals, don't eat less than 3 hours before bedtime, and get a good night's sleep.

If you are under stress, good nutrition and lots of rest will make a FAR GREATER DIFFERENCE than your exercise regimen.

[jiuelie]

I do circuit training more than cardio...I have to end the match quickly, because I have bad asthma, so...
PS: I was talking about cutting back on food, not gaining weight! As it is, i'm at the bottom rung of my weight category.
And no, I'm not considering changing it.

[suhieb]

Couldnt circuit training be classed as a cardio workout,

But i aggree with JasonE 's post above about training your whole body and not just your abs.

Suhieb

[LoneHusky]

what if you can't do situps? what do you suggest?

[shaolin-warrior]

Hanging knee raises

[Scott Bolinger]

what if you can't do situps? what do you suggest?

go with crunches if you can't do situps

[dogzilla]

is 200 situps good to do every other day? or its better every day 100 situps?

[jiuelie]

maybe its better to do 100 every day
It keeps the muscles taut, and you won't get aches if you skip a day, once in a while

[dogzilla]

its even better to do 200 situps a day bu tnx for the info

[DickHardman]

if you are working out to gain muscle or keep at the same weight, doing too many situps will cause you to lose way too many calories.


theres this one exercise thats simple yet really effective. kinda hard to explain, but you just lay on the ground with only your forearms and toes touching the ground. you dont let your stomach hit the floor. try to see how long you can keep that position, its very hard to keep your body from touching the ground when you are only using your forearms and the tips of your toes. its all abs. you dont lose as many calories either.

i do this after i do other ab exercises like leg lifts and crunches on the exercise balls.