Six Pack

I cant remember when was the last time i didnt want a six pack but for god's sake getting it wasnt easy at all.I used to do some push-ups and crunches every single day along with some dumbbell liftings and after a few days,i couldnt stand them anymore and i stopped.A few weeks later i started all over again but the same thing happened.If anything,i learned that the most important thing is your mental toughness because to do this,you gotta have a lot of dedication,discipline,patience,you name it,you gotta have it all.After doing some research,i found out that push-ups and crunches are not as effective as i thought.There are other exercises that can give me better chances of having a six pack.So,what are they???

Reverse Crunch: Lie flat on the floor with a neutral spine, with knees at a 90-degree angle, feet a few inches off the floor and legs together, hands by your sides (behind your ears if you're more experienced). Focus on contracting your abdominals to lift your hips up and in toward your rib case. Exhale as you contract; inhale to return to starting position. 

 

Bent-Elbow Plank: This exercise works the whole trunk, particularly the transversus abdominis. Start by lying on your belly and then lift yourself up onto your toes and forearms (elbows in line with shoulders) while contracting your abdominals and keeping your back neutral. Hold that position for five seconds, then rest and repeat. Ultimately, strive to hold the pose for 90 seconds without any rest -- for one set. If you're more experienced, you can also do this exercise on your hands and toes. (As a beginner, start on your hands and knees with a neutral spine and simply contract the abdominals on an exhale without moving your back.)  

 

Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.

 

Side crunches : Practice side crunches every day. Side crunches are similar to standard crunches except you will be exercising your oblique muscles (the area of the waist where "love handles" sometimes form). To do side crunches, assume the crunch position and then rest your right ankle against the left knee, as if you are crossing your leg. Lift toward the left knee, bringing your right elbow up to touch the knee if you can. Do as many as you can and then switch sides.  

 

You should be training your abs every other day, after a weight workout. All you have to do is choose two or three different exercises and perform four to five sets of 10-12 reps for each one.

Just remember, however, that no amount of any exercise will give you that coveted six pack if you have a layer of fat around your middle. You need to get your body fat down to about 10% or less before your abdominal muscles become visible. So be sure to consistently eat right and do a lot of cardio. Some say that the best exercise for abs is 30 minutes on the treadmill!