Six Pack Abs Workouts - No More 50 Pushups
April 22nd, 2008 by Victor Lorentzo
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One misunderstanding that is very common in the gym is the numbers of crunches you need to do to gain six pack abs. All the time I hear people brag about doing 50 or even 100 sit-ups, and at the same time complaining about not noticing any results. It seems to be the common understanding that the more crunches you do the better your abs will look.
There is not much different exercising your abs and exercising your six pack abs. If you want stronger abs you increase the resistance on the weights. By increasing the weight when doing bench press you will need to use more energy and more muscles to lift it. Same thing with six pack abs. If you want to reach new levels, you need to increase the resistance.
A good number of reps to aim for is between 10 and 15. I have also seen people doing as little as 8 reps. If you are only doing 8 reps I would suggest doing 5 sets. If you do between 10 and 15 reps, 3 sets would be enough. Try increasing the resistance for each new set and make sure you struggle hard to make the last rep in each set.
For increasing the resistance on your six packs abs exercises there are several methods you can use. If you use a declining bench when you do sit ups or crunches you will increase the resistance. You can also lift your feet of the ground or supplement the resistance by using a dumbbell or some weights on your chest.
It is a good strategy to combine a set of different six packs abs exercises in you workout schedule. Not only should you work your abdominal muscles. I would suggest implementing one exercise for your side muscles and one exercise for your lower back muscles. This will give you a leaner posture and also strengthen your abs as well. Also keep in mind that you have several muscles in your abdominal region that all need to be exercised.
Like every other muscle group in your body, your abs need time to rebuild. It is not smart to exercise your abs every day. When you use resistance training your abs will be even more destroyed after workout and need some time to rebuild and grow stronger. I work out my abs two times a week, often the same days I do cardio exercises. I suggest two times a week is more than enough to build strong and lean six pack abs.
A great set of six pack abs is only great if they are not hidden behind a layer of fat. A good diet combined with cardio exercises on a regular basis is way more important than any six pack abs exercises. You need to build up the body metabolism to gain the results you want.
