Can You Get A Six Pack From Doing Planks

Frequently Asked Questions

  1. QUESTION:
    Can doing just planks get you the six pack?
    Im a 17 year old guy and wondering can just doing planks everyday get you a six pack.

    • ANSWER:
      ...if u want fast and easy results...don't listen to these muscle-head idiots or youtube, ads, magazine or so on...just do 100 crunches once a day and you'l define your 4 upper abs...a 4pack basically. and to define your lower abs....just do straightened leg-ups n sit-ups after....then thats your 6pack.

  2. QUESTION:
    Does the plank ACTUALLY give a six pack or just strengthens abs?
    I would like to know, does the plank specifically increase muscle size, like, so your abs protrude to make a "six pack", or does the plank only strengthen your abs, WITHOUT size increase?

    • ANSWER:
      No, it will not give you a six pack, no abdomen exercise will. The only way to obtain a six pack is by lowering body fat to around 10-12% minimum. This is done through calorie restriction and aerobic exercise.

      Plank is purely a strength building exercise for the core.

  3. QUESTION:
    Will the Plank exercise give me a six pack?
    I have recently been doing some ab exercises in hopes of getting a six pack. My favorite is the plank. My question is, will I get a six pack doing around 30 minutes of planks a day? I run cross country every day and eat pretty healthy so just letting you know that I don't a cardio workout or diet. I am pretty skinny, but my ab muscles don't really show. Will planks work as far as giving me a decent six pack? Advice please!

    • ANSWER:
      Doing the plank will only work on your abs. Running acutally burns the fat "hiding" :) your six pack. If you continue running long enough and maybe try doing sit-ups then the pack should come soon enough. If you do sit ups don't over doo it or else you will have back problems.

  4. QUESTION:
    How can I get a six pack really fast and easily?
    So I do have a bit of a stomach but I'm not fat. I'm not skinny or overweight I guess you could say I'm in between. I'm 14 going to be 15 at the end of the year and all my friends have six packs and muscles on there arms. I don't have any muscles and I'm always ashamed of getting changed for p .e so I have to do it in the cubicle so no one sees
    Me.

    I recently started going for bike rides for about inbetween half an hour to 45 minutes. Have recently started to work out at home doing sit ups, push ups, star jumps and lunges. With the sit ups and push ups I do 10 each then go down to 9 then 8 so on unroll I have none left to do or the other way unroll I reach 10. I just finished my session for today and I felt like I had used up all my energy as I pushed myself. I also do planks.

    Are there any other excircises that help you gain muscle mass and abbs? Are there some basic ones as I don't go to the extreme I do the stuff I know I can do. I don't have access to gym equipment and I can't afford a gym membership. Is there anything else I can do at home or are there any tips or tricks you could suggest?

    • ANSWER:
      The main thing about trying to get the six pack is not really to tone your muscle, but to reduce the layer of fat that is covering it. It doesn't matter how strong your abs are, if it is covered, it won't show. Apart from doing sit ups and all that, consider doing so cardio or endurance exercises. Jogging, squats, lunges, and planks are all helpful and don't require equipment. When your fat layer is reduced, you will start to see more of your six pack (of four pack). After that, you can start to focus on building muscle and toning your abs.

  5. QUESTION:
    How long does it take to get a six pack?
    Hello
    I was just wondering how long it takes to get a six pack, I have a flat belly, I Do the plank for 1 minute and do 20 heel touches and 20 knee touches every morning and night and go boxing training once a week, I also eat tuna once a day If that helps at all
    Thanks
    Yeah okay Then If I start doing 30 heel touches and yes I do 1 minute on each side as well, so how long do you think it will take ?

    • ANSWER:
      20 of anything seems to be too little. Maybe increase your reps. Do you do side planks? I'd start doing those as well. While your doing your ab work-outs, maybe add some weights for resistance.

  6. QUESTION:
    How good for my health and reputation would a six-pack be?
    I'm 13 and want to know whether a six pack will be healthy or not i have started by doing planks but want to know if i should continue
    i also want a six pack to attract girls

    • ANSWER:
      awesome for your health reputation ego and self esteem. There are some great ab exercises on my site as well as a nutrition plan for helathy eating check it out

  7. QUESTION:
    How much longer before I get a fully visible 6 pack?
    I started eating healthy 2 -3 months ago and have been jogging every now and again. I am able to do a mile in 10:30 seconds nonstop jogging. Ive done lot of ab exercises but haven't done any recently and I am beginning to get into strength exercises.

    Looking in the mirror I can see the outline of the abs they are just not very defined. When I do planks they are fully visible and defined. If I keep up my pace, how long before I get a six pack?

    im soo excited.

    • ANSWER:

  8. QUESTION:
    How do I get a flat stomach with an ab line?
    I'm not overweight, and I don't want a six pack. Does anybody have any exercise suggestions on how i can get that line right down my stomach?

    • ANSWER:
      An insane ab regime: Crunches.
      Plank is good. Basically as if you are going to do a full push up on your toes and lean on your elbows keep your body straight and aim to keep your bum as low as possible and hold it for at least 30 seconds 3 times.
      Leg raises are good. Lie on the floor and lift your legs up and down. Don't catapult them. The slower and more controlled the movement the more you work your abs.

      Combine these three in a decent amount you'll eventually get good abs. These do seem to be the hardest muscle group to define in my experience though.

  9. QUESTION:
    How Do You Get a Six Pack?
    I want to get a six pack and I have been working out. I have considerable ab strength but I still can't get a six pack. I've been doing sit-ups, leg lifts, and forearm planks every 2 days for about a month now. What exercises / exercise routines are best for getting a six pack.

    • ANSWER:
      YOU NEED TO DROP YOUR BODY FAT% WATCH WAT YOU EAT TO GET RID OF ANY FLAB AROUD YOUR MIDSECTION. ALSO RUNNING AND OTHER CARDIO HELPS W/ THAT. TRUST ME I WAS THE SAME WAY I WOULD WORK OUT MY ABS EVERYOTHER DAY AND NOT SEE ANYTHING BUT WHEN I DROPPED MY BODY FAT% THEY STARTED TO SHOW UP BETTER.

  10. QUESTION:
    Can I get a good six pack without lifting weights?
    If i workout at home doing a variety of ab workouts without weights will I get eventually get a noticeable six pack? Some of the workouts i do are: sit ups, hollow holds, v-ups, planks, and bunch of other random stuff.

    • ANSWER:
      Yeah! I cant even think of any ways you can get a six-pack with weights! The most helpful excersises (for me) are like you said above: planks and sit-ups..hope this helps:)

  11. QUESTION:
    How to get a six pack in 6 weeks?
    I am 5'9" and 143pounds, 65kg or so at max weight usually and am doing crunches, planks, sit ups every second day combined with jumping jacks,squats, lunges and 10 or so 20m sprints and every day that I'm not doing them I'm lifting weights. Is it possible to get a six pack in 6 weeks doing this, or at least a flat stomach, but otherwise what else should I do?
    Thankyou.

    • ANSWER:
      Yes, its very possible, But maybe a light diet to compliment your exercise routine. Did a few searches over the net and this found one with great reviews. Also remember to keep changing the routine.

  12. QUESTION:
    How do I give my six pack extra definition?
    I have 8% body fat and im 16 years old. I have a six pack but i want more definition. How do I get more definition without losing more body fat?

    • ANSWER:
      Include planks in your exercise program, research has shown that planks do more for abdominal muscles than any other form of exercise.

  13. QUESTION:
    How long would it take me to have a light six pack and what exercises should I do?
    I'm a fourteen year old girl and I was wondering what exercises I should do and how long it would take for me to get a light six pack. I'm not particularly fat or skinny, just pretty average. I'm going to be going to school in a couple of days so are there any exercises that would work even if I'm sitting in class for several hours a day? Any suggestions?? and how long would it take?

    • ANSWER:
      If you are targeting only having six pack, then it is quite easy to achieve. You should target on doing core exercises like plank, static holds, alternate leg raises. Jogging is also good exercise. If you spending lot of time sitting around, include squats as well.

      Also, you should think about doing fasting. This will help you burn fat and can help you get six packs.
      More info on fasting, check here http://www.eat-stop-eat.org

  14. QUESTION:
    What is the best exercise to get a six pack?
    I am 16 and really want a six pack I don't mind doing hard work but the quicker the better.

    • ANSWER:
      The main thing about trying to get the six pack is not really to tone your muscle, but to reduce the layer of fat that is covering it. It doesn't matter how strong your abs are, if it is covered, it won't show. Apart from doing sit ups and all that, consider doing so cardio or endurance exercises. Jogging, squats, lunges, and planks are all helpful and don't require equipment. When your fat layer is reduced, you will start to see more of your six pack (of four pack). After that, you can start to focus on building muscle and toning your abs.

  15. QUESTION:
    How long would it take me to get six pack abs?
    Hi guys, I would like to know how long it would take me to get six pack abs.

    I am a pretty lean and athletic 14 year old with EXTREMELY high metabolism. I use the ab machine like 3-4 times a week (around 100 times per session). I do around 100 crunches 2-3 times a week with some plank and the use of ab wheel everyday. I have a pretty healthy diet. So what do you guys think?

    • ANSWER:
      believe it or not, ab excercises will not give you "six pack abs". you have to get below 7% body fat for your abs to show, by doing that keep doing cardio for about a month and you should see a difference, after you do cardio, combine them both, cardio, ab excersise, cardio, ab excersise, repeat.

  16. QUESTION:
    Can you get six pack abs just from doing planks?
    I've seen people on the internet saying that planks are the most effective ab exercise, but I was wondering if they are powerful enough that you can get six pack abs with only planks and no other exercises?
    I've been working on building my core for a couple months now, using workouts mostly from sixpackfactory.com, but I was wondering if I could get faster results/better definition from planks?

    • ANSWER:
      no that only works your lower abs you need more exercises to work ALL of your abs

  17. QUESTION:
    How Do You Get a Six Pack.?
    I want to get a six pack and I have been working out. I have considerable ab strength but I still can't get a six pack. I've been doing sit-ups, leg lifts, and forearm planks every 2 days for about a month now. What exercises / exercise routines are best for getting a six pack

    • ANSWER:
      you should also run. That is the best way to get a great body. I will tell you about a crunch routine that I did with the track team in high school. You start by doing 25 regular crunches. Then you put you legs straight up into the air and do crunches where you are reaching your hands up to your legs. Then you put one leg of over the other to work your obliques. You put one arm behind you head and reach your elbow towards your knee. You do that on both sides, each 25 times. Then you do 25 legs lifts. You increase the number of times you do each routine when you become more tolerant. It worked for me, but it worked even better for the guys on the track team....they were all sooooo hot. so good luck! I hope that you could understand my descriptions.

  18. QUESTION:
    How long will it take to get a six pack by doing this?
    - Running on the treadmill for 30 minutes.
    - 100 sit-ups a day
    - Eating right
    - 30 ab twists (Russian twists)
    - Plank for 3 minutes a day

    How far will this get me? Can I even get a six pack from this? If so, how long will it take?

    • ANSWER:
      Depends, if your flat chested about 4 months for a proper six pack, up to 12 months if your naturally a bit chubby. Running treadmill doesn't do anything for your abs, but keep it up or you get a massive body and scrawny legs

  19. QUESTION:
    How effective are "planks" for your abs?
    I can get around 2 minutes on a plank, and im only 14, does it help me get a six pack? ik about burning fat and im doing that now, but do planks help with six packs? and how much time should i shoot for?

    • ANSWER:
      Planks are a great ab exercise, they work your entire midsection. For more great and unique exercises check this out.
      http://566953qa4aw2m42fr7tby9snih.hop.clickbank.net/

  20. QUESTION:
    Why will/wont this exercise program give me a six pack? What could I do to improve my exercise program?
    I just turned 15 and I do 3 sets of 20 crunches and 20 leg lifts every day, have been doing this for a month or so. I eat 4-5 meals a day no unhealthy stuff just healthy like meat and vegtables/fruits. I exercise almost every day for about 30-60 min. Will this give me a six pack? When will I get one if I continue this program?

    • ANSWER:
      Strengthen your abdominal muscles and lose body fat. You can have the most toned and defined abs but they won't show through if there's a normal layer of fat over them.

      To build muscle, do sit-ups, crunches, leg lifts, jackknife sit-ups, V-ups, and planks. Make sure you train your oblique muscles- a lot of people forget those. You should also lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting, but the huge body-builders out there have been body-building for years to get that way. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises without lifting weights then you will be weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, martial arts or any other activity that keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes straight. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

      Every meal you eat should include lean protein. Cut down on the size of your portions. If you're hungry, snack on fruits or other low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

      Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains (white bread simply won't cut it) , fruits and vegetables, and nuts and seeds.

      Motivation is key. If your motivation source is purely the result, you will not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.

      If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.

      Look up "Red Fraction" by MELL. I listen to this whenever I exercise. Its the best. I didn't like it at fist, but now I can't help but want to train when I hear it.

      Also, "Creeping In my Soul"

      -Duke Nukem

  21. QUESTION:
    How do I get a six pack? I want answers from people who never had it before and was able to work to get one..?
    Any suggestions? What's the best advice to getting a six pack? Diet tips and Fitness tips a PLUS!

    • ANSWER:
      Alright man, many things factor into obtaining a six-pack. The fact is though, you already have a six-pack (everyone does). It's just covered by fat (either a thin layer, or a huge stack).

      So, the first important aspect is diet. You MUST eat right to obtain the best results. No more greasy, fast food shit. You need alot of whole grain foods (wheat, cereals, oats, ect.), next you will need to eat more vegetables and fruits, and of course good quality protein (chicken, nuts, fish, hell even a protein shake), and NO SODAS whatsoever... water, water, and more water. Try to eat 6 small meals a day (this will boost your metabolism and help you loose that layer of fat over your abs)

      Next, Fitness. You will need to do alot of cardio exercise to help you loose some weight around the waist. Run, treadmill, stair climber, ect. Along with that you will need good core workouts (body planks, sit ups, push ups, and crunches. Remember sit ups alone won't get you anywhere. You have to do alot more workouts than just sit ups.

      Keep up with the exercise routine and diet, and please be patient. Results won't happen over night.

      Best of luck! :)

  22. QUESTION:
    How to get a six pack for a 13 year old?
    Im 5,10 and have a little bit of fat, what to i do to get a good six pack?

    • ANSWER:
      Chase,

      You can get a six pack by doing ab exercises like

      Ab crunches
      Planks
      Reverse crunches

      These exercises can be done in 3 sets of 10 to 15 reps. Make sure that you are getting your cardio workout in, because will burn that thin layer of fat that is on your abs.

      Take your time and be consistent and your six pack will come.
      Hope this helps you Chase.

  23. QUESTION:
    How long will it take me to get a six pack.?
    I'm 13 and I want to get a six pack. I recently started doing abdominal exercises. I do the following:
    60 crunches
    30 oblique crunches
    30 knee ups
    20 sit ups
    20 back stabilizations
    1 minute of planks

    I do these exercises 4 days a week and also go jogging 6 days a week.
    How long will it take me to get a six pack.

    • ANSWER:
      you are 13 you should be working on school not a six pack and you have to be 14 to use yahoo answers so I am going to report you.

  24. QUESTION:
    What excercises should I do to get a six pack?
    Was wondering what exercises I could do daily to get a six pack...maybe in a month or 2? thanks!

    • ANSWER:
      Try doing plank for 2-3 minutes daily along with 20-30 sit-ups. Very hard to do in a month or two, especially if you are a woman- but good luck, I'm sure it is possible :)

  25. QUESTION:
    What is the best way for a 13 year old boy to develope six pack abs?
    I'm 13 and many of my friends have six pack abs and i really want one. I've been working out for a couple of days and i don't really know if im doing the right thing. Please if your 13 and have a 6 pack abs then tell me what you did for work outs to develope six pack abs.

    • ANSWER:
      I got nice abs by working them alot. Abs required lots of exercises to get a six pack. You will want to do a lot of: Bicycle Exercise
      Captain's Chair
      Exercise Ball Crunch
      Vertical Leg Crunch
      Torso Track
      Long Arm Crunch
      Reverse Crunch
      Full Vertical Crunch
      Ab Rocker
      Plank on Elbows and Toes
      Look them up for more info

  26. QUESTION:
    How can I get a four pack instead of a six pack? 10 points best answer?
    I am 16 not overweight bmi is 18.6, anyways I want a large four pack instead of a six pack, How can I get it? What excercises how long do i train my abs for how many sit ups a day how long to run?

    • ANSWER:
      Do not do planks, or mountin climbers or anything like that, stick to upper ab exercises such as crunches and situps.

      dont do leg raises either, 4 packs look retarded i used to have one

  27. QUESTION:
    What kind of excercise gives you a six pack?
    Find out a way to get a six pack in less time. The most efective moves there are.

    • ANSWER:
      As strange as it sounds, getting a six-pack has little to do with your abs...allow me to explain...

      In order to get a six pack, you need to reduce the layer of fat which sits over your abdominal muscles. There are a number of ways to do this.

      Firstly, you need create a calorie deficit (ie use more energy than you consume). A commonly advised way is calorie counting, but this is tedious and restrictive, and it is very easy to fall off the wagon.

      The method I use has more to do with my metabolism. The best way to increase your metabolism (ie the amount of energy your body uses at rest) is to increase muscle mass.

      To do this, focus your workouts with multiple body-part excercises (eg bench press, squats, pull ups, dead-lifts etc). Forget the single muscle excercises unless you are a body builder...

      Another important factor for your workouts is INTENSITY. Workout hard and intense. When you have finished working out, your metabolims increases for a period of time afterwards. The more intense your workout, the longer your metabolism will be increased post-workout. In order to achieve this I complete intense sets of other excercises between sets (eg do my squat sets during my rest period after each set of benches). Try to use excerises that focus on different body parts if you use this method (such as with my previous example, the bench uses arms, shoulder and chest, while the squat focuses on my lower body).

      There are a number of high intense workouts out there so search around to find some good options that work for you.

      Of course, having said all of this, I still eat well. My method is to eat 6 small meals every day. Breakfast, snack, Lunch, snack, Dinner, snack...each about 3 hours apart. They still have to be healthy, whole foods with limited calories however, and try to include protein in every meal (protein helps keep you feeling full). And the word snack does not imply junk! A snack can be anything from fruit, to a handful of nuts (unsalted!), to a tub of yogurt etc etc...

      Finally, after all of this, you can do ab excercises :) These will increase your muscle mass in your stomach, and make your abs more toned. The best ab excercises I have come across are the plank and hanging leg-raise...they work all of your abs nicely.

      And having stronger abs also improves your ability to perform better with other excercises, as many of them require stability and strength from your core.

      This is the method that has worked for me...hopefully it helps you too :)

  28. QUESTION:
    by doing the Plank at least 6 minutes twice a day how long will it take to get a six pack ?
    i just want some info. on it anything important to help me get a six pack can really help.no links please just answers thank you!

    • ANSWER:
      A six pack is just one of the positive outcomes of the combination of healthy eating habits, cardiovascular exercise, resistance training and proper rest. The funny thing is, everyone has six pack abs, it's just that some people have too much fat that covers up the six pack.

      Planks are great exercises for the abdominal muscles, but don't limit yourself to only this exercise. Also, don't do ab exercises everyday as this will overwork your ab muscles, try and do them every other day or once every three days. If you like planks a lot, work them into an ab-circuit, typically 8-9 minutes long, where you do not take any rests in between 8-9 different 1 minute long ab exercises. You can search these up on body building forums or Men's Health.

      But more importantly, make sure to eat a diet high in protein, low in fat. Limit or stop carbohydrate consumption after 6 or 7 pm. Get 7-8 hours of sleep. Run for 15 - 25 minutes on variable rates of intensity so you can burn fat. Do other core-strengthening exercises such as squats, deadlifts, bench press, barbell rows, among others, to fully work out your core. A strong core + low belly fat = great abs.

  29. QUESTION:
    I want to get a six-pack, but because of my disability I have trouble doing exercises like crunches on my own?
    I want to get a six-pack, but because of my disability I have trouble bending my knees and/or keeping my legs flat when trying to do situps/crunches. What exercise can I do to help me with my goal?
    Just to clarify I have cerebral palsy that causes tightness and spasticity in my legs.

    • ANSWER:
      Fitness guru once said that six-packs are made in the kitchen, not the gym. Eating healthy and keeping body fat as low as possible is the easiest way to see a six pack, but this probably isn't what you're looking for. I don't know what kind of disability you have, so i'm just going to throw a few variations out there.

      Legs straight: Leg raises works out the lower abdomen. keeping legs straight while doing crunches also work out the lower abdomen. Planks if you can do them. V-sits work the entire abs: you do these by starting with your body flat on the ground. keep your legs out straight and raise the legs while doing a sit up. keep your legs straight. Touch your ankle with your hands and go back down to the flat on the ground position. If the explanations are hard to understand, google them.

      I hope that was good enough. I know a few more but they all involve bars and are quite hard to explain without pictures.

  30. QUESTION:
    what exercise can i do to get a six pack?
    hi, OK i know girls can get six packs, and i have a starter one. but i only have the two muscles on top.
    what exercise can i do to get the other muscles toned. because i don't have any fat there i just want them to be toned. to show i have them.

    • ANSWER:
      well if you're not fat and being a girl it won't take time for you to get a well toned six pack

      These are some of the abdominal workouts which I suggest,
      Hand on head side bends/ obliques
      Hip roll
      Incline leg tuck
      Hanging leg raises
      Reverse crunches
      Laying down leg raises
      Bicycle
      Pike and extend
      Pilates 100
      Seated knee lift
      Pelvic Tilt
      Bridging
      Seal / a Pilates move
      Any Pilates because it works on core stability
      Stability ball pelvic roll
      Reverse sit-up
      Seated knee lift
      Side plank
      Plank
      Knee in, leg push back
      Rolling like a ball/ Pilates move
      hanging abs
      Hanging abs with a twist

      E mail me if you've any doubts on your workout regime or about your progress
      Good Luck:)

  31. QUESTION:
    What exercises can I do to get a six pack?
    I already do three exercises every evening, sit ups, holding my body flat and strait, a fee inches off the ground by my fore arms, and holding my legs strait and lifting them a few inches off the ground. Is this enough to get a proper six pack? I already have some definition but it isn't that much :/

    • ANSWER:
      If you have any fat, cardio is the only way to deal with that. Now if you've got that taken care of, here is a few great ab exercises

      Vertical leg crunches
      Russian Twists
      Planks (You already do these, so do them longer, or elevate your feet to a chair to make it harder)
      Side Planks
      Bicycle Crunches

      Type any one of these in Youtube search so you can see how to do these.
      Good luck

  32. QUESTION:
    How long does it take to get a six pack?
    i want to know how long does it take to get a six pack? I been working on my abs for 1 year and a half. I do a lot of sit ups and other more exercise but i don't have a six pack yet. But when I am doing the exercise it shows up i'm even going on a healthy diet. What other exercise should i do to build up my six pack and by when will it appear?

    • ANSWER:
      Do a lot of core excerisies. Planks and leg raises are the best in my opinion. The hardest abs to get are the lower abs. Upper abs can be done by doing regualar sit-ups and crunchs. If you can do a few sets of each in the morning as soon as you wake up and when you regualrly workout. At first you will be sore and feel some pain but in the end it will all be worth it. Healthy diet is important also and don't forget to stretch. Doing some yoga to stretch is a good method.if you don't know what leg raises or planks are just google it. As for time period it depends on how offten you do the excirise and what type of shape your in. Best way to start are by doing 10 reps in 3 sets. There are a variation of leg lifts and planks you can do so look for the ones that work best for you.

  33. QUESTION:
    How do I turn my belly into a six pack?
    I go to the gym 6 days a week and am happy with my body however I have a bit of a belly. Nothing to major but could do with going down a bit (am about a 34w). Please advise me on if I need to go on a diet and then exercise to get it or if I can turn the fat into muscle? Please also advise the best exercises to do to get a six pack? 2 things to please take into consideration are I have a dodgy back and get back ache with alot of the exercises I do on my abs and also I used to be a 28w so get worried about getting that skinny again so am a bit worried about dieting.

    • ANSWER:
      The main thing about trying to get the six pack is not really to tone your muscle, but to reduce the layer of fat that is covering it. It doesn't matter how strong your abs are, if it is covered, it won't show. Apart from doing sit ups and all that, consider doing so cardio or endurance exercises. Jogging, squats, lunges, and planks are all helpful and don't require equipment. When your fat layer is reduced, you will start to see more of your six pack (of four pack). After that, you can start to focus on building muscle and toning your abs.

  34. QUESTION:
    Is it possible to get built and have a nice body at home without equipment?
    I'm 17 and like to get ready for the summer with a nice body. I can't afford to go to the gym so are there any workouts I can do at home? I don't have any equipment. I want to get a six pack and have nice arms. I've been doing push-ups, crunches, planks, etc. If there are any more I could do please to me, I appreciate it. Thanks.

    • ANSWER:
      Search it on google.

  35. QUESTION:
    How do I get a ripped six pack?
    How do I get a ripped six pack and ripped obliques?
    I'm 5'9 1/2 and I weigh 163, how much pounds do I have to lose to get a
    six pack?
    Should I take Hydroxycut? How do I maintain muscle while losing weight?

    • ANSWER:
      For cardio: SWIM SWIM SWIM (Get a membership at the YMCA, they have a pool for laps)
      For abs and obliques: Pushups (4 sets of 25), Crunches (1 set of 100), Pullups (2 sets of 10), Curlups (2 sets of 10), Plank (2 sets of 1 minute), Side Planks (1 set per side for 1 minute each)
      You probably won't be able to do this when you start, but do the best you can, with good form, and eventually reach that goal. You should also lift weights occasionally. 3-4 days a week.

      DON'T TAKE ANY PILLS FOR WEIGHT LOSS, you sound like you are about the right weight.

      Exercise is the key, but healthy eating is VERY important as well. Eat all natural foods and never drink soda or eat fried foods. Don't forget to drink A TON of water.Here is an example of a good day of eating:
      BREAKFAST: Bacon and Egg on Whole Wheat English Muffin, An orange
      SNACK: Carrots and Hummus
      LUNCH: Organic Peanut Butter, Banana, and Natural Honey Sandwich on Whole Grain Toast
      SNACK: Protein Shake (after working out)
      DINNER: Grilled Salmon, Grilled Vegetables (mushrooms, zucchini, asparagus, and chopped onions), and a Baked Potato (maybe use salsa instead of butter, if you like it)

      Good Luck, Bro. You can do it.

  36. QUESTION:
    What is the best way to get a six pack?
    I wanna get a six pack and I would do anything to get it but what is the best way that is fast and is proven.

    • ANSWER:
      To see the muscles you must have a low body fat percentage, to develop the muscles you should do sit ups, crunches, and most importantly planks.

  37. QUESTION:
    I got rid of ab fat, how long will it take to get a 6 pack?
    I have no ab fat left (well not none but not any extra) and I do about 30 minutes of bicycles, planks, and oblique crunches every day pretty hard and pretty much non-stop. How long will it take to get a six pack? I already see some results. (also any tips on the upper ab part)
    ooh, and I also do X-country

    • ANSWER:
      Look it up on an exercising website.
      Do crunches, and all that. Run alot.

      I'm not sure how long it takes, but I'm sure it takes a while.
      Not something that happens overnight.

  38. QUESTION:
    How should i get a Six pack?
    I already am quite muscular (age 16) and I go to the gym daily, Im wondering to make my flat stomach turn into a six pack what should i do beside abdominal exercises. If eating is a large factor what foods should/shouldnt i eat?

    • ANSWER:
      A "quick" way to get abs is in the combination of diet and exercises.
      It depends on body fat with males it starts showing under 10%.
      These exercises much more effective then push ups or sit ups:

      Ball Crunch
      Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.

      Crunch & Reach
      Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.

      Modified Plank
      Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

      Knee Tucks
      Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.

      Woodchops
      Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.

      Hip Extension on the Ball
      Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower

      Ball Taps
      Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.

      How to Work Your Abs

      * You can effectively work your abs with 3 non-consecutive workouts a week
      * Do 1-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

      Hope it helps!

  39. QUESTION:
    What are some workouts that are like crunches and do not require a bar or anything?
    I am trying to get a six pack and right now I am doing Situps, Pushups, Pullups, and Running. Anything else to help?

    • ANSWER:
      Planks, Burpees.

  40. QUESTION:
    Exercises for getting a six pack by June?
    I'm a skinny kid. I'm in shape and i swim 2 hours and 15 min on an advanced swim team 4 times a week. This summer im life guarding and would like to have a six pack or at least a more well toned body. What exercises should i be doing. I'm 15 years old 6 foot 3 and weigh 150 pounds. I'm planning on lifting weights this summer but in till then what should i be doing to get a six pack; or more in toned abs?

    • ANSWER:
      A "quick" way to get abs is in the combination of diet and exercises.
      It depends on body fat with males it starts showing under 10%.
      These exercises much more effective then push ups or sit ups:

      Ball Crunch
      Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.

      Crunch & Reach
      Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.

      Modified Plank
      Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

      Knee Tucks
      Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.

      Woodchops
      Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.

      Hip Extension on the Ball
      Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower

      Ball Taps
      Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.

      How to Work Your Abs

      * You can effectively work your abs with 3 non-consecutive workouts a week
      * Do 1-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

      Hope it helps!

  41. QUESTION:
    How long will a six pack take and what are the best exersises?
    I'm 14 and my abs are kinda visible, but I want a deep six pack.I was wondering how long it would take and what the best exercises were.

    • ANSWER:
      It is impossible to give you an exact answer on how long it would take to get them. We don't know how much 'kinda visible' is, nor what you believe 'deep' is. The amount of time it takes you to reach your goal depends on the starting point, what your goal is, the intensity with which you train and the intelligence and discipline to keep to a training regime and to rest and eat properly.

      To increase visibility you need to lower the amount of body fat stored by your body or increase the size of your abdominal muscles. You'll most likely get their faster if you try both. Doing a variety of different moves will burn fat, even bicep curls (though they're not the best movement) will help you to lower your overall fat levels, including stomach fat.

      I'd recommend compound moves that use a lot of muscles, like bodyweight squats, hill sprints, chin ups and push ups.

      Working the abs directly you have a lot of options. There are isometric moves such as holding a plank or doing push ups. You can crunch from the top down by doing floor crunches, or you can crunch from the bottom up by doing leg raises. For some variety you can do leg raises hanging arms from a bar too.

  42. QUESTION:
    How do I get a Six Pack in 5 weeks?
    I want a six pack before Christmas. What do I have to do?
    How many sit ups a day?

    • ANSWER:
      Six packs become visible at a body fat of 7%. BURN THAT FAT BRAH!

      Winters coming/here. Try not to put on that jacket. Our bodies work harder and burn more calories when we're cold. (Vasoconstriction )

      Mountain climbers
      Plank crunches
      Cross over mountain climbers(left knee to right elbow vise versa)
      Side plank crunches
      Toe touches

      repeat

  43. QUESTION:
    If I do the plank exercise alone everyday for a month, will that get me a six pack?
    im already skinny so i dont need to lose a fat layer. Just wondering if I do this everyday for a few minutes, if it can get me a six pack. im 130 lbs and im 5'6". Thanks in Advance.

    • ANSWER:
      It will most likely take more than a month.. and you should incorporate more movement, like crunches, cuz muscles build better if they are involved in movement.

      good luck

      http://www.sixpacknow.com/

  44. QUESTION:
    How to get a Six pack and biceps?
    was wondering what the best way is to get a six pack without going to the gym (I don't mean without exercise, just without having to drive to the gym). I am a skinny kid and it seems that with a little bit of effort I can easily get a six pack, but I don't know how. Can you guys help? What sort of exercises are best to do? What type of diet? etc...
    Also, how do you build arm strength?

    • ANSWER:
      First of all if your skinny u dont have worry bout eating. Do these exercises

      Bruce Lees extreme abs workout:

      http://www.youtube.com/watch?v=rKG8pWVpv...

      Bicycle Crunches:

      http://www.youtube.com/watch?v=wqoD0Bdgg...

      Planks: When you do them do 2 mins on reg and 1 on each side

      http://www.youtube.com/watch?v=wS-oq6EPi...

      Secrets for better ab results: First you want to breath in. Then you want to simultaneously flex your abs hard while breathing out. Here is the trick…you want to purse your lips and make it a bit hard to force the air out. It should take you about 5-10 seconds to force all of the air out. As you let the air out of your lungs your abs should have the ability to flex harder and harder. This will it teaches your body and your mind how to show six pack without having to flex.

      Only do these exercises once every other day. Only when you are resting then you can gain strength and do the breathing exercise everday.

  45. QUESTION:
    How can I get my six-pack even more ripped?
    Okay, so I have a six-pack, but I want the cuts to be deeper. Any ideas? Yes I do cardiovascular work and yes I eat healthily and correctly. I need help with exercises and sets, reps and how many times to perform the exercise weekly. Any help greatly appreciated. My body fat is low. Thanks.

    • ANSWER:
      A "quick" way to get abs is in the combination of diet and exercises.
      It depends on body fat with males it starts showing under 10%.
      These exercises much more effective then push ups or sit ups:

      Ball Crunch
      Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.

      Crunch & Reach
      Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.

      Modified Plank
      Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

      Knee Tucks
      Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.

      Woodchops
      Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.

      Hip Extension on the Ball
      Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower

      Ball Taps
      Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.

      How to Work Your Abs

      * You can effectively work your abs with 3 non-consecutive workouts a week
      * Do 1-3 sets of 12-16 reps of each exercise. If that's too easy, make sure you're doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

      Hope it helps!

  46. QUESTION:
    How Do I Get a Six Pack?
    I'm 5'4, 14 Years old, and 120 pounds. I've had a four pack for the past 2 years, and this past year i have focused on abs especially. I do many abdominal workouts but i just can't upgrade my four pack to a six pack. I do 25 decline crunches, 25 captain's chairs, 25 leg lifts, and 25 regular crunches, almost everyday. Can anyone tell me what i'm doing wrong?

    • ANSWER:
      Sounds like you have some excess fat that you may need to burn before you can full see that six pack. However at 14 I wouldnt start doing a serious diet yet as your body is still developing! Try to focus mainly on your diet though, and also you need to really develop those abs, countless crunches and weightless excercises will only get you so far!

      You need to start doing things like;

      weighted situps
      planks
      dragon flags
      squats
      deadlifts

      These will REALLY work your core and develop that six pack.

      Check out http://www.freinsster.com for info on all these excercises and other great advice on how to get that six pack you want!

  47. QUESTION:
    How to get a 6 pack and big arms fast?
    I'm quite an athletic but also quite skinny guy... I far exceed my friends in terms of athletic ability: I used to do 800m and cross country running for school, I can do the plank for 4 1/2 minutes and I'm reasonably strong for a small guy; but nothing shows up on my body! Can anybody suggest ways and methods to get a six pack and gain muscle on my biceps in decent time???

    • ANSWER:
      for abs 50 ab twist followed by 50 leg raises the 50 v sits then 50 cruches no break inbetween work outs. to get bigger arms your gonna want to do 5 sets of 6 one hand curls each arm then hammers 5 sets of six each arm then two hand curls with a straight bar 5 sets of 6. for all the arm work outs have your back agaisnt a wall it keeps you from using you back

  48. QUESTION:
    How can i lose weight, and then get six pack abs?
    Im 13(quite young) and i want to know some routines for the six pack shortcuts programm. Im not at all fat, but i need to lose a bit of fat! Please could you tell me some techniques to losing fat, then some excersizes from the six pack shortcuts programm! Thanks!

    • ANSWER:
      Don't listen to milkyway above me. My brother is a tank, he has a six pack and he is 13 as well.

      To lose weight: Do some cardio exercises, running, jogging, jump roping and shadow boxing. These will help you lose weight. You also need to go on a good diet. Cut out all the junk food and eat lots of fruit and vegetables.

      To build muscle: After you lose the weight, you need to build your abdominal muscles. Some exercises that will do this are crunches, bicycles, sit ups, knee ups, oblique sit ups, toe taps, planks and side planks. Eat stuff full of protein, these include eggs, fish, lean meat, nuts and seeds.

  49. QUESTION:
    How long does it take to grow muscles?
    I'm a 17 year old dude, and i'm skinny as hell, about 133 pounds. I've been trying to gain muscles by doing sit ups and push ups, on average how long will it take me to get a six pack?

    • ANSWER:
      To gain mass, you are going to have to do a variety of things, not just several simple routines. I would say if you *consistently* eat a high protein diet (eggs, peanut butter, meat ... etc.) and continue your push ups and situps you should start to see a difference after 2-3 months. I would also try doing planks (toe tips on ground, elbows on ground, stomach/ back flat) or the bicycle (motion of pedalling a bicycle on back.) Google them, you won't regret it.

  50. QUESTION:
    How do I get a six pack in 6 weeks?
    I am 16, 5'9" and 145pounds and am doing crunches, planks, leg raises every second day combined with jumping jacks,squats, lunges and 10 20m sprints and every day that I'm not doing them I'm lifting weights. Is it possible to get a six pack in 6 weeks doing this, or at least a flat stomach, but otherwise what else can I add to this?

    • ANSWER:
      You bet. But you will have to work hard for it. I think your on the right track... I would do more compund lifting such as deadlifts, as it seem s you are quite strong already. Also dips, pull ups and reverse crunches are all good exercises.

      You could try sucking in your stomach too. It sounds silly but you are actually working your abdomial mucles and increasing your strength(its a good one to do at the end of your training sessions)

      Take a look at this website here for some ideas on what you can do.
      http://www.squidoo.com/Abdominal-flattening-exercises

can you get a six pack from doing planks