Here are some great ab exercises to get you started. Try incorporating some of these into your next ab workout.

For more FREE gifts from Vince DelMonte, please visit:
———–> Free Six Pack Abs Program

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Six pack abs are something that many of us do want, but few realize what it takes to get them and how to go about getting results.

The first step before going to the gym and performing crunches, before getting on some type of weight loss diet, and before turning to the treadmill to try and shed off that unwanted body fat is learning what is effective when it comes to getting six pack abs.

Here is Six Pack Quest author, Vince DelMonte’s take on the honest truth about six pack abs.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. How To Get A Six Pack – The Wrong Way
2. Why Do You Want Six Pack Abs?
3. Vince DelMonte’s Ab Workout

It’s a popular one amongst the gym crowd and likely something you wouldn’t mind accomplishing either.

To get ripped abs fast, you’re going to have to apply certain types of workout principles, that will kick results up a notch.

While you can certainly get six pack abs through other methods of exercise – moderate intensity, combined with a good diet, if you want ripped abs fast, that likely is not going to cut it.

Here’s Vince DelMonte, a trainer who has helped many others get obtain six pack abs through his program with his tips on how to go from soft in the mid-section to ripped in a matter of months.

To learn more about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. The Truth About Six Pack Abs
2. Why Do You Want Six Pack Abs?
3. Choosing Proper Abdominal Exercises

By identifying these factors, you will enhance your motivation towards the goal of six pack abs and increase the intensity with which you go after this goal.

It’s when you let yourself start slacking for lack of direction, that’s when you start to fall off the wagon and get further and further from your goals.

So, ask yourself.

Why do you want a six pack?

Here’s Vince DelMonte talking about how important this question is.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. The Truth About Six Pack Abs
2. Three Components to Getting Great Six Pack Abs
3. How To Get A Six Pack – The Wrong Way

After that, then you need to look at your diet and workout program, making sure both of those are in line so you can see optimal results.

Here is a six pack ab program by sixpack expert, Vince DelMonte.

How To Get Razor Sharp Abs – Abdominal Training Program
By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it’s definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped-up and misguided information – even among so-called ‘fitness experts’ – you should be skeptical of all abdominal training equimpment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these ‘ab workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That’s right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ’see’ my abs if I have low body fat.” I’m sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a ’special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ’secret code’ to crack. To get thick, dense abs – the ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack. Then I will provide a sample program!

Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don’t be afraid to disagree with the ‘experts’ who say “Never train your abdominals first because you’ll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don’t ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What’s going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal.

If building a sexy six-pack is on your ‘to do’ list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people’s jaws drop.

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can’t change the shape or alignment or separation of your abs. You can’t move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.

The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it’s important to know how to train them to make them look their best.

Divide Your Abdominals into Two Separate Workouts for Best Results

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as ‘upper ab’ exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”

I wouldn’t be surprised if the abdominal program you are following right now is based on one movement – trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:

Workout A
Trunk Flexion
Rotation

Workout B
Trunk Flexion
Rotation

Workout C
Hip Flexion
Lateral Flexion

Workout D
Hip Flexion
Lateral Flexion

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use a Variety Of Functional Exercises

The Top 3 Hip Flexion Exercises:

1. Lying Hip Raise

2. Incline Hip Raise

3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

1. Swiss Ball Crunch

2. Weighted Swiss Ball Crunches

3. Weighted Cable Crunches

The Top 3 Rotation Exercises:

1. Russian Twist

2. Weighted Russian Twist

3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:

1. Lateral Flexion on back extension machine

2. Lateral Flexion with medicine ball over head

Razor Sharp Abdominal Workout 2:

Trunk Rotation and Lateral Flexion

Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.

Exercise Sets Reps Tempo Rest
Side Bends Dumbells Overhead 1-4 8-12 311 -
Oblique Crunch 1-4 8-12 311 -
Side Bends Dumbells Overhead 1-4 8-12 311 –
Lateral Raises on Back Extension Machine 1-4 8-12 311 1-2 minutes

Conclusion

As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can’t see your abs, then the best exercise for your abs will be better diet.

For more information on Vince’s Six Pack Ab Quest program, please visit his website.

===> Click HERE for Six Pack Quest

Related posts:

1. Choosing Proper Abdominal Exercises
2. Keeping Goals In Mind With Six Pack Ab Training
3. Turbulence Training Program By Craig Ballantyne

Many people think you can seperate your lower abs from your upper abs, but this is not the case. Any exercise you perform is going to work the entire abdominal core, so rather than just trying to focus on lower abs, focus on putting as much effort as you can into all the ab exercises you do during your ab workout and you’ll be putting your best foot forward to get six pack abs.

Here’s an example lower ab workout from Vince DelMonte.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

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1. Vince DelMonte’s Ab Workout
2. Vince DelMonte’s Advice for Weight Loss Plateaus
3. Fat Loss Expert Vince DelMonte Shares A Free Fat Loss Workout

With an explanation of what doesn’t work, here’s a guest post by Vince DelMonte.

How To Get A Six Pack – The Wrong Way
By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.

Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped up and misguided information – even among so-called ‘fitness experts’ – you should skeptical of discerning about all abdominal training equipment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these ‘ab workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That’s right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.MuscleAdvantagePlan.com

Related posts:

1. Keeping Goals In Mind With Six Pack Ab Training
2. How To Get Razor Sharp Abs – Abdominal Training Program
3. The Truth About Six Pack Abs

Getting a set of six pack of abs isn’t something that comes over night – it’s going to take a lot of hard work and thorough planning in order to obtain this goal. So, you must not take it lightly.

While there are a number of different crunch options out there that you can do to obtain six pack abs, noting is more important than what you do in the kitchen.

That said, here is the diet information you need to be following in order to get a six pack of abs.

Watch Salt Content

First things first, you need to watch the sodium intake of your diet. Not that sodium itself is going to make you gain body fat, but sodium will cause you to retain extra water weight, which then makes you look bloated and soft in the abdominal region.

If a six pack of abs is the goal, this pretty much works completely against you.

Keep in mind two that sodium can come in many hidden forms such as in chocolate pudding, white bread, and any processed snack foods you might be eating.

Ramp Up Protein Intake

While a chronically high protein intake over the long run is not usually a smart plan, when your goal is to really take your results to the next level and get a six pack of abs ASAP, upping protein intake can help.

The reason being that protein keeps you satisfied. A satisfied you means you eat fewer calories. In the of weight loss, this is a big deal.

Secondly, protein actually helps decrease water retention, thus helping you appear leaner.

Just watch, as some protein sources (ex. cottage cheese) are high in sodium as well and will work against you for the reason pointed out above.

Time Your Carbohydrates Carefully

Now, if you want to maximize your changes of getting a six pack of abs, you will want to time your carbohydrates carefully. You want to really minimize the spike of insulin you experience throughout the day as that is what can cause fat accumulation.

Instead, have your carbohydrates for the day right around the workout period when they are likely to be shuttled right into the muscle cells and stored as muscle glycogen.

This will give you the most bang for your buck from the carbohydrates you do eat.

Then, the rest of the day, try and focus on eating protein and fat based meals, with plenty of vegetables thrown in for satiety and well-rounded nutrition purposes.

Be Patient

Finally, a six pack of abs does not come without patience. You are not going to see clearly defined abs overnight, so the sooner you can grasp this fact and prepare to work, the sooner you will get results.

Don’t let yourself be fooled into thinking abs come easily. While if you train smartly and using the right approach, they are definitely obtainable, but I’d be lying if I said that you won’t have to work for them.

If you’d like to invest in a system that many others have had success with in getting a six pack of abs and seeing a good rate of weight loss, I’d recommend checking out Mike Geary’s Truth About Abs program. It’s an eye opener that getting a six pack of abs is not all about working those ab muscles.

You need to take a much more rounded approach.

====> Click HERE for Truth About Abs

Related posts:

1. Three Components to Getting Great Six Pack Abs
2. Carbohydrate Requirements of a Mass Building Diet
3. Why Do You Want Six Pack Abs?

Without these three things, you’re six pack ab result are going to falter. You may start to see some definition – typically those top two abs will begin poking through, which is sure to spark some excitement.

But, as you scan down the abs, they slowly begin to disappear.

Don’t stress, this is extremely common. That lower ab section is a pesky creature and only the truly dedicated have what it takes to get them out of hiding.

Here are the three factors that you need in order to get a get set of six pack abs.

The Six Pack Ab Diet

Now, you’ll hear various programs and plans out there claiming to be the ’six pack ab diet’. Eat certain foods and six pack abs can be yours…. and the claims go on.

This is FALSE. A six pack ab diet needs to be no different than a regular weight loss diet because getting those six pack abs, guess what? All it requires is low body fat levels.

So, get on a weight loss program aimed at reducing body fat and you’re one step in the right direction.

The Six Pack Ab Workout

Next up, is the six pack ab workout. Again, you can scour for the perfect abdominal workout program but do keep in mind that the best six pack ab workout program is going to be – you guessed it, one that lowers your body fat.

Why?

Because each and every one of us actually has a set of six pack abs. Only for some of us, these six pack abs are covered by a thick layer of protective coating (body fat).

It’s only when you remove that thick layer that your muscles show through.

That’s not to say you can’t do abdominal exercises as part of your six pack ab workout, just that it shouldn’t be your focus.

The Mental Mindset for Six Pack Abs

Finally, the last vital component to have is the proper mental mindset for six pack abs.

Whether you want to admit it or not, apart from the very few of us who are extremely genetically blessed (you evil people you), getting and keeping your six pack abs is hard work.

And I don’t say that lightly.

Unless you have solid determination, killer motivation, and a mental mindset that can persevere through food cravings and intense workout sessions, you’re likely going to have settle for a flat stomach.

You may never get a completely lean and defined stomach (visible six pack abs), but it’s perfectly reasonable to expect to get a flat stomach. You can do that without going to dietary extremes or pushing yourself through some very intense workout sessions.

But, if you’re dead set on that goal of six pack abs, brace yourself because you’ve got work to do.

If you fall into believing that six pack abs can be yours without hard work, all I’ve got to say is good luck.

Once you do accept the fact that six pack abs take work though, that is when you will start to see results.

Thoughts? Comments? Please share your experiences with getting six pack abs with us.

Related posts:

1. Diet Information To Get a Six Pack of Abs
2. The Truth About Six Pack Abs
3. How To Get A Six Pack – The Wrong Way

Here’s a quick video by six pack ab coach Vince DelMonte on ab exercises he uses with his clients to generate top notch results.

For more information about Vince’s Six Pack program, please visit his website.

====> Click HERE for YourSixPackQuest

Related posts:

1. Fat Burning Exercises You Should Be Doing
2. How To Get Razor Sharp Abs – Abdominal Training Program
3. Vince DelMonte’s Ab Workout