Six Pack Abs

This is a basic guide about how to get a six pack. Getting a six pack is not a particularly hard or complicated thing to do. It does, however, require a certain amount of time, effort, and patience. When I started working towards a six pack I saw good results within a month. Your results may vary depending on how hard you want to work for it.

Step 1 What you'll need

All you need for this is yourself and some comfortable clothes to work out in. I work out in my bedroom so I just wear boxers.

Ab working exercise machines are, in general, a total waste of money. Based on an article in Consumer Reports, they often work your abs less than standard floor exercises.

If your floor has a disagreeable texture your may want to purchase a mat, or just put down a blanket or towel.

Comments

[i make shooting things]

In my gym class we do something called the human arrow. The position is similar to the push up (hard to explain the position so look at the wire man). You start out by holding the position for 20 seconds each day, once this is easy you move up to 30 seconds then 45 then 1minute. You keep moving up as each "level" becomes easier.

[Muscle Kev]

A think thts really good info m8 am only 13 bit am trying really hard tae git a six pack a go out jogging in tht it morning in do ma sit ups press ups ect.

[Mr.]

I've done a quick revision of this instructable based on your comments. I realized recently that I have been doing crunches the whole time but calling them sit-ups so I changed sit-ups to crunches. I also wrote a little more about actually doing a crunch and revised the section on eating.

[Bran]

I have a six-pack! ^{It's just covered by a keg.}

So, do you do 500 sit-ups in one sitting? Or do you take a break at intervals?

Nice Instructable, and welcome!

[Mr.]

I do it all in one sitting but I usually do the first hundred and then take a short break every 50.

[i make shooting things]

how long dose it take you to do 500 sit ups?

[Mr.]

I haven't timed myself yet but I'll try to get back to you on that soon.

[i make shooting things]

it took me under 2 min to do 100 i took a break at 75 so id gess once i got ut to a level of a day 500 i could do in under 30 min id still like to know how long it takes you

[i make shooting things]

64 in 60 sec! (i used stop watch) owww......

[Mr.]

Well today was a good day for me. I clocked 14:33 with my stopwatch for 500 sit-ups. I did the first 100 strait through and then took a 10-second break every 50 sit-ups.

[!Andrew_Modder!]

lol i got a 4 pack covered in some jelly xD, yet in my gym class(a lot of athletes) i often up them on "presidential fitness tests", ya its kinda odd that i can do so cause i dont work out haha.. Anyway is there any drinks or foods (other than meat and eggs) you recommend taking for extra protine (that are good).

[Mr.]

I've never actually modified my diet for any of this (I generally eat pretty balanced meals). In my opinion (which is by no means professional) protein shakes and other supplements are pretty ridiculous. If some one is vegetarian, however, eating peanut with milk can be helpful.

[sugg22]

i suggest a lot of red meat and pepper. these go well together, and give you protein and fiber.

[!Andrew_Modder!]

pepper??? like black pepper, or fresh red,green, yellow, etc.

[sugg22]

fresh pepper

[!Andrew_Modder!]

lol..... green and red.....?

[sugg22]

yeah. and orange and yellow. also, chili peppers have some good nutrients in them, so i've heard

[GorillazMiko]

Great Instructable. I myself have a six-pack. Do you want to see?

[Harry72]

My guess is you are quite young... its dam easy to have visible abb's while your young and active if you dont your over weight and probably a lazy bones! I had a 6pack without any situps, although I raced pushbikes. Wait till you hit the 30's bye bye abb's, unless you can stick to a strict diet and exersize intensely for 2hr minimum per day, unless you are blessed being naturally skinny and probably dehydrated. BTW situps are nothing because all you are doing is working the abbductor muscles in your legs, partial crunches work your abbs... and if your like me with a 20kg held above your head on a decline bench(3x30), then hanging leg raisers with a 5kg exersize ball between your legs(3x25)... to finish off crunches using a cable pulldown machine set at 100kg(3x15) I do this every 2nd workout(6 workouts per week)... guess what my abb's are not highly visable but they are big which actually with a shirt on makes me look overweight.

[Weissensteinburg]

I would add a bit on doing the actual sit up...form and such. Including that going slower works your muscles better, and not holding onto the back of your neck.

(Jack knifes are also great)

[yourtvlies]

I'd revisit your step four, as diet is important for a *visible* six pack. You could have huge abs, but with more than a normal amount of body fat, they would not be visible. This goes by the old bodybuilding mantra "abs are made in the kitchen, not the gym".

[microman171]

No joke here I have an eight pck (At least six with minis at da top) and I neva work owt!! Woooo go me!! Im gna strat working out in my school gym when im a year 11 at school dat is about 16 years old

[g0pher]

what?

[microman171]

Im serious. I have an 8 pack (I dont actually know if it is or not but I HAVE got at least a six pack) And I dont work out. It grew there on its own

[Hands Without Shadows]

I remember doing this in highschool, eventually stopping at 600 a night. I could do 1700 in one sitting with no breaks. Seeing everyones face when I did 174 situps in 2 minutes during grade 10 physical testing made it all worth it, and of course the girls didnt mind it either :P I also set an arm hang record that year, mostly because I was scrawny as heck. Good times, thanks for the motivation to start again.

[Danielfish]

500 sit ups? That must be so boring! I have an over-working metabolism. First to go when the famine hits, best looking abs when it hasn't. And also probably when it has. You can get good abs just by running, walking your (strong) dog on a lead or doing the plank. The plank is brilliant. Place your feet on something elevated, like three or four telephone directories, then get into the press up position. Then rest on your forearms instead of your hands and see how long you can hold it. This will strengthen your arms and your abs. Have fun!

[sugg22]

planks are awesome. a simple variation is to also do them on your side, meaning to do a plank just on one forearm, with all of your body weight resting on that arm. these help with core strength

[sugg22]

there was a period of time about two years ago when i did 2,000 a day for six months. but then i stopped, and now its much harder to get my abs back. i started at 200, then went to 500, then 1,000, then 2,000. i did it all in one sitting, in groups of 500. i would be really sore, but it was worth it. a tip someone once told me is to workout when you watch tv shows - during commercial breaks you do one set, or as many as you can, then go back to watching your program when its on. this way, you give your muscles a few minutes rest in between sets, you get in all of your exercise, and you get to watch your favorite tv show

[crankyjew]

"Have fun being sexy." lol.

[Trainman 2001]

i need this

[theRIAA]

that looks more like a ten pack...

[Williz]

Yeah I have a 6 in a keg too but thats more cause Im a prop in rugby than anything.