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.

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!
<p>All of this is fake</p>
<p>u draw bad ..</p>
Cool another opsion is swimming trust me it has instant effect i swim competitions so trust me
I love tuya
Hahaha open beans with buttocks ;)
hahahaha i already have a six pack and i didnt even use those steps i made up my owne ones lol <br>
ive always called six inches to crunches &quot;lemonsqueezes&quot;
we do this athletics every week for ten minutes
I've been doing some research:<br><br>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.<br><br>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.<br>
A pregnant man on the last photo. He must work hardly to get six pack abs<a href="http://spine-healthcare.com/">.</a>
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. <br> <br>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.
these are hard to do for a minute!!
Ditto! Just did my first 7-minute workout, and the only thing I can think of is: THIS IS WORKING!!!
Question:<br>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?<br><br>Thanks in advance, Cr42y Dud3.
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.
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
which way do you face your hands when doing six inches? palms to the floor or palms on your butt?
First of all, thanks for the great explanations!<br /> <br /> 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?<br /> <br /> [Yesterday, I felt the burn, today, doing the exercises,&nbsp;I feel the pain...]
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.
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.
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 &quot;breakdown and rebuilding via heavy weight training&quot; what do you mean by break down and how cna we use weights with these abs workouts??
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.<br /> 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.&nbsp; <br /> also, doing these crunches on a negative incline training bed (the kind where your head is lower than your legs) increases their effectiveness.<br /> <br /> Remember that training with weights should be supervised, and its best to consult a professional trainer and create a training program suitable for you.<br />
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.
HMM&nbsp;got it. It sounds so obvious but thanks for explaining it to me.
&nbsp;But muscle burns fat,so...you wouldn't have to do cardio but it would help a lot<br /> <br /> <br />
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.
Good point &quot;Thebookie&quot;. Free ebook on nutrition and fitness <a href="http://exercisestoflattenstomach.jimdo.com/" rel="nofollow">stomach flattening exercises </a> <div id="refHTML">&nbsp;</div>
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.
HEY&nbsp;it took a lot of work to get this kegger !&nbsp;Why would I settle for a 6pack ?
hey i have a prob see igot the top four cut lines any help on the lower
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.
More Penguins! hahaha, happy to know it's coming along well.
In Australia we call "planks" bridges, and they are horribly painful.
I dont care about my image.
wow i vow to never have that physic
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***
Where's the pure capcasin workout?
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.
You should warn sensitive types before showing such a scary picture... ;p
is that you in the non-stick figure- picture? From that to abs, in ONE MONTH?
hahahaha i call those the rockies to ahahahaha
that guy is HUGE!!
these get really hard after a while!
i'm gonna do these workouts but could sum1 plz tell how to first get rid of the extra flab around the waist?plz?
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.
is that picture like the world's second pregnant man? If so then what has this world come to?
SEVEN......minute.. abs! like in there's something about mary. cool beans!
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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