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How to Get a Six Pack

‘You can never be too strong around the middle.’ This old saying has held up over the years and still rings true.

Our abdominal muscles, if strong, protect our lower backs, improve our posture by holding us more erect and provide support for our internal organs. Serious athletes often want those “washboard abs,” “a six pack” or “a rock hard gut.” This is an awesome goal for a few, but for the average person having abdominals strong enough to hold your gut in is all you need.

Begin by improving your mid-body strength by targeting this weak spot by doing a variety of exercises. The best exercises for the abdominals will focus on all of your lower middle muscles including: the lower back muscles (erector spinae), the lower side spinal muscles and the both the middle abdominals and the obliques.

The safest, simplest and best abdominal exercises are also the easiest: crunches, bent-knee sit-ups, trunk twists, back raises and side bends. While doing these exercises start with a small amount of reps and do as many sets as you can. Gradually add more sit-ups to each set. For example, do 25 crunches, rest, then do 25 more crunches and then do 25 more. Work your way up to 50 crunches in each set. Do at least three sets. Following are some additional tips you should keep in mind while doing abdominal work to make it safer and more effective. Do your abdominal exercises three times a week. Continue reading