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How to get six pack abs
by sheich on April 22, 2008
Table of Contents
How to get six pack abs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Intro: How to get six pack abs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Step 1: Warmup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Step 2: List of Drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Step 3: Classic Crunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Step 4: Planks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Step 5: Six Inches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Step 6: Last four exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Related Instructables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Comments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
Intro: How to get six pack abs
Looking to impress some ladies this summer or just want to be able to open a can of beans with your gluts (buttocks)? Well... i can't promise anything (especially the can
cracking) but I do have some earnest methods that can develop your abdomens, thighs, and of course, the gluteus maximus!
Step 1:Warmup
First and foremost, DO A WARMUP! I see people all the time walk into the gym and just start lifting... if you are one of these people, you deserve a slap. Cold muscles
don't stretch, cold rubber doesn't stretch, cold rubber snaps, muscles can snap too...
Even a 7 minute slow jog is better than nothing, but if you've got time then get a good 15 minute jog in. Your muscles will thank you in the morning and your heart will be
pumping blood faster which makes every body part sing in harmony!
As far as stretching goes, I'm sure theres plenty intructables already out there on the subject. personally, I prefer stretching after my workout, but it's not too necessary as
long as you stretch once every 2 or 3 workouts.
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
Step 2:List of Drills
Now for the actual lesson...
It's called S(h)even and hell. No fancy contraptions, no balls, no weights. Just gravity and preserverance. Find a nice open area, lay on your back in classic crunch
position, and set your watch for 7 minutes.
For every minute, switch to a different ab drill (below).
It's not about how many you can do. It's about being able to keep a steady speed and work through all 7 minutes.
In the next steps I will briefly explain each drill and rank them on difficulty/burn.
List of Drills (mix them up so that way you don't get too repetitive of any one list)
legs down (classic)
legs up (Don't cross legs)
plank upright
plank left
plank right
six inches
six inches to crunch
six to thirty six
swimmers
scissors
bicycles
penguins
toe toucher's
left to right
rockies
Are there more? Yes, many more, but this is more than enough for the average chimp.
Step 3:Classic Crunch
Burn Scale (5 being the highest) = 2, Anaheim pepper
Classic Crunch
Feet and back level with ground, knees bend upward and arms folded around Chest. Arms behind head cause the use of arm muscles so fold them at the chest. Starting
slow and steady is best always, you want to be able to feel your abs actually pulling you through and up. To create a good burn usually you only have to go half way up to
your knees, anything higher and you can assume your using other muscles, so keep it low.
Classic Crunch Feet up
Burn Scale = 2.5, Anaheim pepper
Same as Classic crunch but keep your feet level with your knee caps, perpendicular to the ground.
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
Step 4:Planks
Planks require you to concentrate on remaining still, and they may seem easy but a minute will seem a lot longer during this exercise. Try to include one or two of these in
every seven minutes.
Plank Upright
Burn scale = 3, jalapeo pepper
Switch position so to have stomach facing ground. Lift yourself with your toes and forearm, keep body as straight as possible and KEEP YOUR BUTT DOWN. Within 30
seconds most people start involuntarily shacking and thats how you know its working!
Plank Right
Burn Scale = 2.5 Anaheim pepper
Switch position so to have right side on body facing ground. Lift your self with your right forearm and keep left arm perpendicular with body. Again your body should form
a straight line, or plank.
Plank Left
Burn Scale = 2.6...... I'm not so symmetrical....
Same as Plank Right but on your left side.
Step 5:Six Inches
All these drills are heavy on the legs, doing all six would be the ultimate glut work out
Six Inches
Burn Scale = 4 Thai Pepper
Position yourself with back facing ground and hands underneath your butt. raise your legs so that way your heels hover roughly 6 inches from the ground. Similar to the
planks, withen 30 seconds your legs with start involuntary spasms.
Six inches to crunch
Burn Scale = 5 Red Habanero!
Same position as six inches to crunch, but fold your arms around your chest, and simultaneously raise your kneecaps to your chest while you crunch and as you go back
down push your legs back out so that they hover 6 inches to the ground. Correctly done your feet should never touch the ground.
Six to thirty six
Burn Scale = 4 Thai Pepper
Same position as six inches. throughout the minute slowly raise your legs so to have your feet hover from six inches to 36 inches above the ground, and then slowly lower
them back to six and repeat.
Swimmers
Burn Scale = 4 Thai Pepper
Start off in six inch position and raise each leg at a time upwards and as one leg comes down the other should be going up. This exercise should be done faster than the
other leg raises. ( more kicks per minute)
Scissors
Burn Scale = 4 Thai Pepper
Same as Swimmers but instead of going verticle, your legs should be going horizontal and criss-crossing each other in a fluid motion. Also a fast pace exercise.
Bicycles
Burn Scale = 4 Thai Pepper
Start off in classical crunch position with feet up. Start pumping each leg mimicking the rotation of pedaling a bicycle. With opposite elbow to kneecap, side crunch so that
they just barley touch. again a fast paced exercise but start off slow to get the grasp of the motion.
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
Step 6:Last four exercises
Ok, heres the last three for now.
Penguins, these are good for a good break in the middle of the 7 minutes
Burn Scale = 1 Bell Pepper
Start off in classic position and keep heels just far enough away from finger tips so as to stretch a little to touch them. Move from left heel to right heel, feel the slight burn
in your sides.
Rockies
Burn Scale = 4 Thai Pepper
Start in classic position except put your hand behind your head so your elbows extend forward. Thrust your body upright and touch each kneecap with adjacent elbow
before going back down. This drill is pretty tough so not too many reps can be accomplished in one minute.
Touch touchers
Burn Scale = 4 Thai Pepper
Once again start in classic position, but lift legs completely up, 90 degrees to body. Try to reach and touch each toe with adjacent hand without bending knees. This
should be a relatively fast drill.
Ok, Thats it! Theres plenty of drills here to pick and choose which ones to load your seven minutes with. Within a month of doing seven minutes every day I had defined
abs... not to gloat or anything. Well, I hoped you liked this instructable, especially my awesome pictures, and yes it is my first, but I do have more information i can share
with you in more instructables to come.
Please leave me any comments or suggestions, and if you want to improve my pictures I would totally welcome them with a big embrace! Thanks!
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http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
Comments
50 comments Add Comment view all 103 comments
Cr4zy_Dud3_0n_F1r3 says: Feb 8, 2011. 4:38 PM REPLY
I've been doing some research:
But to burn the fat to make the six pack visible, you need to do aerobic exercises. I learned about glycogen, its what the body uses for exercise, for energy.
This usually lasts about 30-45 minutes, there are a lot of factors that affect this, but this is usually how much time it takes for the average person to use up all
of their glycogen. After all of the glycogen is used up, then the body starts to use the fat supply. So you need to exercise for at least an hour.
This is why some people exercise in the morning, because its been 7-10 hours since the person last ate, the supply of glycogen is lower (since we burn
calories in our sleep). You have less glycogen which means that you will turn to fat supplies sooner.
artlife1 says: Dec 21, 2010. 4:51 PM REPLY
A pregnant man on the last photo. He must work hardly to get six pack abs.
steve_tupper2010 says: Oct 17, 2010. 5:39 AM REPLY
This is an excellent routine, thank you for putting it in Instructables. There is far too much hype (and far too much sales rhetoric) in this area of health: it is a
great pleasure to see something practical, effective and - dare I say it - inexpensive for me to use.
Only suggestion is that I tend to add something for a twist in the waist as well, but that's maybe because at my age (nearing 60) it is isn't just my abs I am
fighting to preserve, but my general mobility and flexibility as well.
imapimp says: Apr 15, 2009. 6:49 PM REPLY
these are hard to do for a minute!!
Cr4zy_Dud3_0n_F1r3 says: Oct 2, 2010. 7:50 PM REPLY
Ditto! Just did my first 7-minute workout, and the only thing I can think of is: THIS IS WORKING!!!
Cr4zy_Dud3_0n_F1r3 says: Oct 2, 2010. 6:43 PM REPLY
Question:
Should I make a calendar listing body parts to exercise and list them randomly so I use muscle confusion? This way I don't tolerate the drills as fast and build
muscle faster?
Thanks in advance, Cr42y Dud3.
KottonKandy says: Jul 29, 2010. 11:29 PM REPLY
O nice! I did plank for a little over 5 min ( i timed it) and when I was done I was all shaky lol didnt rlly hurt the next day tho.
94 says: Jul 3, 2010. 9:16 AM REPLY
Pictures.
borges0105 says: Jun 27, 2010. 11:13 PM REPLY
Can any body tell me what I should be doing cause, I really want to have a better body now, I am 6'2 168lbs skinny looking, but I just dont know where to
start from, the article gave alot of tips and I wanted to find out what I could do more(like exercises, and how many per set)...THX
alitewithlite says: Jun 23, 2010. 5:32 PM REPLY
which way do you face your hands when doing six inches? palms to the floor or palms on your butt?
riiod says: May 6, 2010. 7:45 AM REPLY
First of all, thanks for the great explanations!
I'm trying to get into shape, and this method does look pretty convicing, However, I was wondering - usually in strength training, the advice is not to work the
same muscle group two days in a row; should I really do these every day?
[Yesterday, I felt the burn, today, doing the exercises,I feel the pain...]
AwesomeOpossum says: Jun 12, 2010. 11:17 AM REPLY
You should alternate between things to give them a day of rest every time in case you tore muscles, and to let them rebuild. It's also not good to only
work certain muscles because it unbalances your body. I would reccommend alternating between abs, and leg muscles, and pecs, triceps, and biceps.
You could do upper body one day and lowerbody the next.
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
TheBookie says: Mar 12, 2009. 12:08 PM REPLY
The problem with this, as with all ab workouts, is that you have to lose the fat from around your waist in order to see ab definition. This cannot be done
simply by working out your abs. You will never "burn" away fat from a certain area by working the muscles surrounding it. This is done through cardio and
other aerobic workouts, and aided by weight training. Additionally, a more efficient way for abs to "pop" is by doing weighted ab exercises. The Ab and
oblique muscles are no different to any other muscle, and their growth will be stimulated more effectively by breakdown and rebuilding via heavy weight
training, than through repetition of movements. With that said, your workout is great for people who want to increase the endurance of their ab muscle. I just
want to ensure that people realize if you have even a little extra fat around your waist, this workout alone will not get you six pack abs.
RED^WINGED^PEGASUS says: Dec 7, 2009. 8:10 PM REPLY
That is so true TheBookie. You definitely need to BURN the fat with cardio or other exercises. My question is when you mention ab workouts with
"breakdown and rebuilding via heavy weight training" what do you mean by break down and how cna we use weights with these abs workouts??
thefoodman says: May 28, 2010. 7:54 AM REPLY
But muscle burns fat,so...you wouldn't have to do cardio but it would help a lot
bg1987 says: Dec 9, 2009. 1:33 AM REPLY
Since muscles increase when they get teared and regenerated themselves to be larger (adapting to the new strain they are exposed to), weighted
training is a very effective way to increase muscle mass.
If you find these exercises easy (your abs don't feel on fire after them), you could use weights, in the classic crunches, you can hold weights on your
chest to increase the weight you are lifting with your stomach.
also, doing these crunches on a negative incline training bed (the kind where your head is lower than your legs) increases their effectiveness.
Remember that training with weights should be supervised, and its best to consult a professional trainer and create a training program suitable for
you.
AwesomeOpossum says: Jun 12, 2010. 11:13 AM REPLY
Muscles don't just build when they tear. It's called adaptation, like tanning. If you strain your muscles and make them work, they'll get bigger to
accomodate. You don't have to tear them. It's like tanning, you don't have to get burned to get a tan. Plus, if you have some body fat, and ab and
leg workout is good because the most important thing is your core. Also, a lot of fat is stored on top of the core and legs. Mixing this with aerobic
exercise like running would be best instead of weightlifting because your arms don't tend to collect fat as much. Plus, with this, you don't need a
gym or anything.
RED^WINGED^PEGASUS says: Dec 9, 2009. 3:22 PM REPLY
HMMgot it. It sounds so obvious but thanks for explaining it to me.
micha3l87 says: Apr 12, 2009. 6:23 AM REPLY
Agree, the most important thing you can do to see your abs again, Diet! Especially if you are around 18-21 your metabolism starts to slow down for most.
Scazatron says: Dec 6, 2009. 10:08 PM REPLY
I'm a sophmore in high school. Kids at my school in rotc have to do thisfor like 15 minutes! Ypu would feel that for a while.
l8nite says: Oct 12, 2009. 9:31 PM REPLY
HEYit took a lot of work to get this kegger !Why would I settle for a 6pack ?
ungsluggerdood2 says: Jun 14, 2008. 2:15 AM REPLY
hey i have a prob see igot the top four cut lines any help on the lower
arkho says: Oct 10, 2009. 3:48 PM REPLY
The crunch with raised legs works the lower region. Another way is laying flat on your back and find something to grab on to on top of your head. Then
raise both your legs straight up at 90 degrees then slowly let it down. You can do this with a partner too. With your partner standing over your head, grab
on to his ankle and raise your leg high enough then have him push it back. When he does, control your leg not to hit the ground and pull it back up. Do
this at different angle to target the front and sides.
sheich says: Jun 14, 2008. 9:39 AM REPLY
More Penguins! hahaha, happy to know it's coming along well.
Pie Ninja says: Sep 5, 2009. 2:50 AM REPLY
In Australia we call "planks" bridges, and they are horribly painful.
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
gold3nwing says: Sep 1, 2009. 10:32 PM REPLY
I dont care about my image.
gamasand says: Aug 13, 2009. 1:23 AM REPLY
wow i vow to never have that physic
Blacksmith Spader says: Aug 12, 2009. 2:21 AM REPLY
This is great to build the abdominal wall, however; you will never achieve your full sculpting potential if you do not do a lot of walking to burn the stored fats
and calories. ***ALWAYS CONSULT YOUR PHYSICIAN ABOUT TARGET HEART RATE AND HOW MUCH EXERCISE IS ADVISED FOR YOUR
FITNESS LEVEL***
lobo_pal says: Jul 27, 2009. 9:06 PM REPLY
Where's the pure capcasin workout?
lobo_pal says: Jul 20, 2009. 8:40 PM REPLY
I lick to take weights in my hands and do alternating punches every crunch/sit up. It really works your arms. Just doing empty punches at first will get you a
little burn.
cathrynm says: Jul 7, 2009. 12:10 PM REPLY
You should warn sensitive types before showing such a scary picture... ;p
ILIKEPIE333 says: Jul 7, 2009. 11:48 AM REPLY
is that you in the non-stick figure- picture? From that to abs, in ONE MONTH?
haroldleighton says: Jun 14, 2009. 8:20 AM REPLY
WTF!
souske25 says: Apr 21, 2009. 8:06 PM REPLY
hahahaha i call those the rockies to ahahahaha
imapimp says: Apr 15, 2009. 6:55 PM REPLY
that guy is HUGE!!
imapimp says: Apr 15, 2009. 6:53 PM REPLY
these get really hard after a while!
musicfreako says: Apr 12, 2009. 2:20 AM REPLY
i'm gonna do these workouts but could sum1 plz tell how to first get rid of the extra flab around the waist?plz?
Obelisk1101 says: Apr 14, 2009. 8:23 PM REPLY
Put down the fork... lol. I am currently working on trimming down to start a bodybuilding program. I've lost 20 pounds so far. Best method I've found (and
research on the internet backs this up) is to limit your calories and also break them up into several small meals throughout the day instead of three big
ones. It helps limit the diet munchies.
Pandevivacidad says: Mar 22, 2009. 1:19 PM REPLY
is that picture like the world's second pregnant man? If so then what has this world come to?
cnickm says: Mar 19, 2009. 7:23 PM REPLY
SEVEN......minute.. abs! like in there's something about mary. cool beans!
http://www.instructables.com/id/How-to-unlock-your-six-pack-abs/
TheBookie says: Mar 12, 2009. 12:12 PM REPLY
Performing a weighted exercise with a lesser weight does warm up the muscles necessary to perform that lift. If the people in your gym are walking in and
immediately benching 300 pounds that's one thing, but simply because they don't hop on the treadmill does not mean they haven't warmed up for the lift they
are doing.
sudoka says: Mar 11, 2009. 2:45 PM REPLY
sounds good.....i was in football and we did sit ups alot but nothing would seem to give me a six pack
David952 says: Oct 21, 2008. 5:27 PM REPLY
So basically if we do 7 minutes of these a day for a month starting from...i dunno...a little extra ab flab (yes i meant to rhyme that), we will get sorta kinda, no-
belly-bulge-but-you-can-see-the-real-abs-underneath-if-you-squint kinda thing?
Jono1529 says: Mar 9, 2009. 3:53 PM REPLY
7 minute jog is the walm up !
shadeofsound says: Nov 7, 2008. 4:58 AM REPLY
I'm not an expert, but just looking at this list made my abs hurt, and I'm in the kind of shape that you're talking about. I imagine that the real virtue of
these workouts is the inherent strength you'll gain from preforming them, but I think that if you stick with it, modifying the exercises to your personal
needs (doing them until you feel a burn, pushing past your plateaus, increasing reps/number of exercises as it gets easier, and most importantly, not
injuring yourself while doing so) you'll see results in a short time. Though you may want to get your "before" pictures -- you may not notice the change
from your own point of view...
mg0930mg says: Oct 21, 2008. 6:06 PM REPLY
Playing a Brass instrument helps with six pack abs, because you are supposed to suck in your gut, like someone punched you, while playing. This is a factor
to having six pack abs.
David952 says: Oct 21, 2008. 5:52 PM REPLY
ouchie...just did em...
David952 says: Oct 21, 2008. 5:40 PM REPLY
Yes I also have another idea; most of us computer users posses a swivel chair on which we rest our butts. This swivel chair is a magnificent substitute for a
stability ball. In a carpeted room, i suggest you take an elevated structure (bed, chair, bench, etc...), put your arms on the elevated structure, you feet on the
swivel chair, toes touching the chair and suspend yourself between the two, and pull your legs in, then push them back out, it works the abs just fine...its a
RED HABANERO, so be careful!
David952 says: Oct 21, 2008. 5:28 PM REPLY
Also someone please reply to my comment, below this one.
stuffman366 says: Apr 24, 2008. 5:37 PM REPLY
you could try doing a crunch and not going down, hold ur self up for 30 secs (hard) then go down or as long as you can b4 collapsing and remember pain is
weakness leaving the body!
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