Tuesday, 17 January 2012

Building 6 Pack Abs

Lets make it clear from the start that everyone has abs but you might not be able to see them. It's truly your body fat percentage that will determine if your abs will be visible or not. For men they say the you must have below 14% body fat and for women below 18% body fat to be to see them. With that being said, if you want 6 pack abs, your main focus should be on cardiovascular activity so that you are able to reduce the amount of fat you hold on your body. Once that is in line, the next thing to do is hit your abs 3 times a week.

Cardio Schedule
Monday            45 Minutes Treadmill          or StepMill
Wednesday       45 Minutes Spin Bike
Friday               45 Minutes Treadmill or StepMill

Abdominal Training Schedule
                                     Sets           Reps
Hanging Leg Raises        3               10-15
Decline Sit Ups              3                20
Swiss Ball Crunch          3                20
Swiss Ball Side Crunch  3                15

Laying Leg Raise           3                 15
Regular Crunch             3                  20
Medicine Ball Twist       3                  10-15
Bicycle Crunch              3                 20 Each Side

Barbell Roll Out            3                 15-20
Plank Pulse                   3                 20
Side Plank Pulse           3                 15 Each Side 

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