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Discover Your Hidden 6 Pack Abs

Everyone has a six pack, however most of us have disguised our six pack with a layer of fat. Why would we conceal our six packs? The six-pack is top of the list when it comes to desirable body parts for men. The problem is most of us lack the motivation, drive, commitment, technique and diet. We have come to help you with the diet and technique portion of our goal.

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Bring Out Your Abdominal Muscles

You have probably already heard crunches and situps are no longer your key exercises for core development. Repetitive or excessive spinal flexion were you bend your chest toward your knees at the back can cause all kinds of damage to your spine and back.

Your six-pack is actually one sheet of muscle, called the rectus abdominis, which extends from your ribcage to your pubic bone. So any abs-specific exercise will work the entire area, but your rectus abdominis is supported by your external obliques, internal obliques and erector spinae. These muscles connect your upper and lower body. Together they support and manipulate your spine to form your core muscles. A strong core is vital for performing any physical activities or even oridinary day to day movements. A strong core is the key to preventing back injury or  pain.

How Do You Get Chiseled Abdominal Muscles

The first thing to know about your abdominal development is focused and isolated specific movements with fewer reps are the key. Banging out hundreds of crunches will not give you the results you seek. Focus on your movements, feel the muscles contract, isolate you exercise so you can feel the muscles contract and work. Do only 10-12 reps. If your exercise are becoming to easy, do not add repetitions, add resistence with additional weight or cable resistence.

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Top 10 Abdominal Exercises To Achieve Your 6 Pack

Abdominal Crunch - Raise your head and shoulders off of the floor. Hold for three deep breaths, then return to starting position. You'll feel tension in the muscles in your abdomen. When you are doing abdominal crunches, do not clasp your hands behind your head.

Plank Exercise - Get into the pushup position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

Side Plank - From the standard front plank position shift your body onto one elbow / forearm, moving your body perpendicular to the floor. Hold your body in a straight line from head to feet with your elbow directly beneath your shoulders. Hold the position for as long as you can without letting your hips drop, then repeat on the other side.

Pullup - grab a pullup bar using a grip that is a little wider than your shoulders. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs. From here pull yourself up until your upper chest reaches the bar, driving your elbows down toward your hips.

Obilque Crunch - Lie flat on the floor with your lower back pressed to the ground. Make sure your feet are elevated and resting on a flat surface. Put one hand beside your head and the other to the side against the floor. Now lift the shoulder in which your hand is touching your head. Simply elevate your shoulder and body upward until you touch your knee. After your knee touches your elbow, lower your body until you have reached the starting position. Complete all of the recommended repetitions for each side.



Seated Russian Twist - Sit on the floor with your knees bent and your feet flat on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded. Lace your arms straight out in front of your chest with one hand on top of the other. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can.

Jack Knife Exercise - Lie down on the floor or mat. Lie supine with hands to sides. Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended.

Reverse Crunch - Lie down on your back on the floor or mat. Raise your legs up to ninety degrees. Keep the hands lightly on the back of the head. Bring your knees in as the elbows come up. Bring the elbows in as the knees come in at the same time. Make sure not rock back and forth as you perform this movement. Feel the contraction as you come up with the knees meeting the elbows.

Knee Raise Exercise - Done while lying down, knee raises can effectively strengthen the lower portion of your abdominals. Start by lying on your back with your arms next to your sides and your legs extended. Tighten your abdominals and raise your feet and legs about 3 inches off the floor to come into the starting position. Bend your knees and pull them into your chest as far as you can. Reverse the motion and return your legs to the starting position.

Cross Over Crunch - The crossover crunch is an exceptional beginning ab exercise because it does not work only the abdominal muscles, but also targets the external obliques and internal obliques. Lie flat on the floor or mat and align your body in a straight line from the top of your head down your spine and into your tail bone. Cross your left leg over your right and rest your left ankle on your right knee.  Place your fingertips to the side of your head, just behind your ears and extend the other arm out to the side, perpendicular to your body. Slowly raise your upper body off the mat, as you crunch, slowly twist your torso to your left, bringing your right elbow toward your left knee until they touch. Contracting your abdominal muscles throughout the motion. Switch the exercise to the other side, placing your right leg across your left, resting your right ankle on your left knee.

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Changing your dietary habits is the other important factor in acheiving those 6 pack abs. A proper diet can be one of the best ways to decrease weight gain and even promote weight loss. Learning which foods will work with you to promote an increased metabolism resulting in increased fat burning. The key is to manage the type of foods ingested. Exercise, proper diet, and detoxification can enable you to shave off those extra calories that are not required in your daily consumption. Your next step is to increase your water consumption, decrease your beer consumption. Drinking more water can not only help you in losing weight fast but there are many other healthy benefits as well. Begin your new weight loss plan with these top 10 every day fat loss foods.

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