noir Build muscle Gym: Beginners Abs Best Ways To Get Ripped 6-Pack Abs Build muscle Gym Build muscle Gym: Beginners Abs Best Ways To Get Ripped 6-Pack Abs

Beginners Abs Best Ways To Get Ripped 6-Pack Abs



The one question I get asked about the most without doubt is ‘how can I get a great six pack?

I have seen thousands of videos, books and ‘wonder machines’ in my time all guaranteeing ‘the perfect abs’ if you buy their product. In truth most of them are a load of rubbish generally aimed at people who through no fault of their own don’t have the first idea about correct training/diet and are merely lured into buying it because of the chiseled six pack of the model on the front of it

I would suggest taking a look at firstly your diet, the likelihood is you are either eating more calories than your body needs or your diet isn’t healthy enough. Having said this, I am going to disagree completely with the ‘Abs are made in the kitchen’ quote. If you are a genetic freak and one of the lucky few who never trains them, yet still possess a symmetrically perfect set of abs of equal thickness then what I’m about to write doesn’t apply to you


Exercise Ball Crunch (3 x 8-12)

I want you to really think about your abs while you lengthen and then contract your core. On the way down stretch your abdominals as much as you can before powering up to a 45 degree angle. At this angle pause, and squeeze your abs as hard as you can. Make sure that you exhale before the movement to increase the ability to squeeze your abdominals as much as yo can. Everything should be slow and controlled here.

Exercise Incline Bench Leg Raise 3 x 8-12



Next up, using a lying decline bench, grab the pads and straighten your body out, not allowing your feet and legs to touch the floor or bench. From here you will raise your legs, keeping them together, to the ceiling, slowly and in a controlled manor. Once here, with your bum off the bench you will lower them back down as slow as possible, again keeping your legs and feet off the surfaces below.



 Exercise Ab Machine Crunch 3 x 8-12


By the time you come to this last super set your lower abs will be torched! This is exactly what you want as for me as the lower abs are the key to any great six pack but also the hardest for many to achieve. The weighted abs crunch will allow you to over load your upper abs more than any other exercise so to put it bluntly can lift more weight



Decline Bench Crunch 3 x 8-12


Tuck your legs into a decline bench, but do not point your toes to the ceiling, instead point them forward. This will allow you to not tense your legs during the movement and to place the focus on your abs only. Place your hands behind your head, or across your chest is a bit easier for beginners, then lower yourself as far as you can without touching the bench, then come straight up, again to 45 degrees. Same point with the breathing again, exhale before the movement to allow a greater squeeze.




Medicine Ball Decline Twists 3 x 8-12


If you do not have a decline bench you can use a sandbag or partner to hold your ankles down and remain sat up in a 30 to 45 degree angle throughout the movement. Follow your head round with the plate and make sure you squeeze your obliques for a split second on each rotation just before the weight touches the floor. I always prefer twist movements as opposed to side crunches for obliques to avoid a blocky waist





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