whats the best way to get a six pack?
79729
Sit-ups mess with your back and are unnecessary.  Crunches, forward and to both sides, are going to concentrate only on those muscles.  As you get stronger hang from you knees on a bar and do crunches that way.  The more you do the more you can do.  When It's burning it's working.  If you don't have  a lot of fat over those muscles you'll be there in a few weeks, or even less.  Once you reach the burn get to where you like it.  It's sort of an addiction.  At first it's a bad feeling but then you start craving it.  But you need that to get a real solid six pack.
419804
Just get someone else to do the work for you, i'm sure the beer store isn't too far away..\n\nonly kidding...  crunches/situps are a good way.  sorry to say but your going to have to put some effort into it.. and don't drink beer lol :)
654575
Cardio is the best, and fastest, way to get a six-pack. Doing situp and crunches won't help, cuz all they do is strengthen your abs. If you want your abs to show, though, then you need to get rid of the fat. What I used to do is ride a bike (stationary, or real) one day, run the next day, row (you know, one of those rowing exercise machines?), stair climber, and then do one of the others the next day. Then I would rest the next two days, and start over. Depending on your stamina, you should at least go for 30 mins at whatever pace you can hold; the important thing, however, is to keep your heartrate up above 100. At the time, for me, I would go for a heartrate goal of 170. There exists a chart that gives what heartrate for what goal at what age (ie, at age 20, to burn fat minimum heartrate is 150; to work on cardio minimum heartrate is 165). Something like that; and yes, that was an example; actual numbers vary. Hope that made sense.
1102432
Eliminate as much fat as possible (eat more protein than carbs), run for at least 2 - 3 miles per day and weight train for about 1 hour after the cardio (I work out at least 6 days per week).  Cut calories down to 1300 to 1500 per day.  Lots of crunches, sit ups, reverse crunches, etc.\n\nI lost 10 pounds and got my six pack back in less than a month.
1114769
Getting fix is 50% exercise, 50% nutrition. If you want a six pack, start watching what you eat, this will really speed up your progress. No junk food, Soda, or fast food. Drink alot of water, keep a water bottle near you all the time. Down around 2.5-4 leaters per day. No fruit juice either, WAYYY too much sugar, much healther to just eat the actual fruits. Try eating more white meat (Chicken, Fish) rather than red meat, pork, beef, lamb. And try having 5 small meals rather than 3 large ones. Eat alot for breakfast to boost your energy level during the day and ease up on dinner because your going to bed after, not burning those calories. As for increasing your Vert, start doing lots of leg exersices to strengthen the muscles in your legs like squats. Do some searching on the web for leg exercies, im sure you'll find alot. Just make sure when doing strength training, be very careful with the weights since your legs are such a big muscle, the weights get pretty heavy. As for your six pack, joggin 4 -5 times a week for 45-60 min should do it for you as well as ab exercises. \n\n-Good Luck!
1098870
Dee is right. The "Abs" are really one elastic muscle that runs from under the rib cage to the hip area. It is banded by other tendons that cross over it--giving the "six pack" look, but it's really one muscle. But there are supporting muscles on the sides and bottom that help define the mid-section, and that is probably what you are asking about. The best exercise by far is hanging leg lifts, preferable performed while hanging from a pull up bar.  Don't swing your legs, just start by lifting your knees toward your chest. When that becomes easy, start to extend your legs--again, no swinging--and keep the head and shoulders upright and in line with your spine.\nTo "see" the abs, for guys at least, takes a body fat percentage of 10% or less, so it's possible to have a strong core and not see it since a normal athletic male will still have a body fat percentage of over 10%. Check men's health magazine's website for some good tips--they are trying to sell the mag, but they have good exercise advice.
831117
You can do 2000 crunches and never get abs.  The only way to make your abs show is to burn off the fat on your belly that is covering the muscle.  Everyone has a six-pack under the fat of their belly, but those who get theirs to show do it through strict diet controls.  You will have to start restricting calories consumed and start exercising to increase the number you burn.  If you are consistent you could get the results you seek in 10-12 weeks, if you are average now.
801489
The key to 6-pack abs is to have a low percentage of bodyfat. Ab exercises in fact contribute very little to having a tight midsection. However, some ab work is great for overall fitness and back support and I don't want to downplay the importance of core strength. \n\nMany trainers look down on crunches these days, considering them not much more than an isometric exercise. Various types of leg and knee lifts are probably a better choice.
457218
You have to work on your six pack. Lay on your back, bend your knees and put your arms behind your neck. Try to get up. When you get up till your chest touches your knees, all your stomach muscels will be streched. If you just want to work on the six pack (that area below the breasts) don't get up all the way.
930039
Your correct, you can do all the exercises in the world, but unless your body-fat levels are low your six pack won't show!\n\nGet your body-fat levels measured.  You can buy handheld devices or scales that will do this for you, or most supermarket scales now check body-fat.\n\nWe are all different, but on average you need to get your body-fat down to about 10% for your six pack to show.  The models you see on the cover of fitness magazines will have around 5%.\n\nTo lose body-fat exercise regularly and start calorie counting. Work out your BMR and try to eat about 500 calories a day less than this.\n\nRunning is one of the best ways to lose weight, cycling, swimming, rowing are also very good. If your not comfortable with these try dancing to your favorite music in your bedroom for an hour a day.\n\nDon't try to lose weight it too quickly, 2 pounds a week maximum.\n\nBTW I only exercise my abs once a week for 10 minutes, but I have an excellent six pack because my body-fat is very low.
551473
Sorry to say unless you plan on taking some sort of drug to get you those muscles then you aren't going anywhere without working out. Try this ab routine, it was selected best answer already and will give you a six pack if you continue to do the routine. By only drinking and eating things you can only add or erase the fat amount on your body but you have to actually workout to decrease the fat aroung your waist.\n\nHer is the ab routine:\n\nGood old fashion crunches. I've been a runner for six years and had a six pack for those entire six years to help my running. Here is my ab workout...\n\n* First start off at a number of situps you can do, but do them with some alternations: regular situp, off to the left, to the right, and through you legs past your knees. Try starting off at 45, and every week you just add 5 more.\n* After the situps,get down in what we call the corehold postition. You are going to support yourself in a horizontal position for about 30 seconds, this is not easy but if you keep at it they will get easier. Place your hands flat on the ground about shoulder width apart.\n* Next we do bicycles, lay down on your back and cup your hands behind your ears. Extend one leg out and the other in, you are going to act as if you are pedaling a bicycle while crunching up with the opposite elbow to the oppposite knee. This will be at a cadence of 1 2 3 1, 1 2 3 2, 1 2 3 3, and so on up to about ten. These you will increase by one every week.\n* Next we will do Russian Twists, balance yourself on your tailbone with your legs bent and crossed but a few inches above the ground. Place both your hands on your elbows infront of you and using the same cadence for the Bicycles take your elbow to the ground for the same amount as the bicycles. These will also increase by one evey week.\n*Next we will do Side Planks, elevate your body off the ground with only one arm. Maintian this position for about 15 seconds and then switch arms without touching the ground. After another fifteen seconds passes for the other arm let yourself down to the ground.\n* This is the last part of the ab routine. This is the Long Core Hold. If you start off at 30 seconds then try a minute of holing in the core hold position. Make sure you keep your back straight and in a nice line. Add on five seconds a week but don't go much more than 4 minutes if you arn't conditioned to do so.\n\n* If you got a real good sweat going after this you know you did it right. This routine should take only 15 minutes and can be done anywhere. Try and find a soft surface to do this routine on if you can.
990046
Situps and crunches will get you the six pack.  But, remember, if there is a layer of fat over it, no one will be able to see it.  So, make sure you do the cardio and other exercises to remove any excess body fat.
833988
sit ups\nnobody really gets it but if you do them correctly, it doesn't hurt and it isn't a pain! I do around 200 every night and I have basically have a 6 pack! you do have to eat healthy though..
662449
The main thing you need to do is burn fat to get that six pack. Not much ab excercise is needed to get the six pack you want. Sit ups only build muscle they don't burn fat. So if you want to burn fat just jog and do as much cardio as you can. It makes the heart beat faster which will burn fat faster and get you those abs you want.
242483
do 100 crunches ,day and the same at night \ndrink lots of water ,dont eat carbs at night \nand you will get what you want
1010214
The best ones are: \nlunges\nsquats\nLeg lifts with squat push - stand upright, bend your right leg into your out to a straight leg and then squat with a straight left leg then after 20 reps swap over.  \nGlute pulls - you are on all fours on the floor, lift your right leg as far as it can go then pull down, do 10 long then do 20 pulses, swap legs. \n\n\nAlso go to www.bodybuilding.com you even get a pic. Don't forget the best thing to do 2 hours after eating at night is to set yourself up a mini circuit: \n\n50 lunges, 50 squats, 50 push ups, 50 burpies, 50 sit ups, 50 squat jumps, 50 tricep dips. When you get better at it increase reps. Make sure you refer to the site to ensure you execute all exercises correctly to avoid injuries.
699665
i got my six packs when i was 16 y/o after i did thousands of sit-ups.Now, im 19 y/o with 8 packs(^^o). what i did everyday is i do my sit-ups 100 times a day(i recommend you to do bicycle kick.It works with me,so it works with you too).Besides that, do some push-ups too.It helps to strengthen the abdominal muscles.i do 350 push-ups everyday.\nHow to keep it?\nDo workout and eat healthy foods.\nRight now im in my weight training.Need to add some pounds to my body (lean muscles).So, maybe after this my 8 packs become invisible again?(o.O)\nHope this helps ya!