Six Pack Abs Exercises

If you thought that abdominal crunches could get you six pack abs quickly then you are wrong. Many of us have performed crunches thinking that it will give us sculpted abdominals. However, this couldn't be further from the truth.

Why crunches don't do the job? Abdominal crunches only work when the underlying layers of fat have been burnt. So if you have fat layers on top of your abs then doing crunches will not help reveal the abs below. Crunches primarily work at toning the ab muscles and that only shows when the fat is gone. Thus the first step is to remove all the fat layers in the abdomen and then work on crunches. Only then can one attain sculpted abs quickly.

The best way to get leaner: Since the first attempt should be at removing the fatty areas of the abs the only way to do so is through cardio exercises. These exercises raise the metabolic rate and help burn fat faster. While you perform cardio routines you should focus on exercises that build on lean muscles. Building lean muscle is important so that you do not lose out on muscle while burning fat. More lean muscle mass also contributes to a faster metabolic rate which in turn melts fat quicker.

Cardio exercises you can do: It is not always necessary to go to a gym or buy an expensive piece of equipment to do cardio. Often the simplest and most inexpensive methods work the best and give you the best results. For example, if you have a skipping rope you can jump rope for just 10 to 15 minutes a day to get a leaner, more sculpted look. Plus, you will also notice your stomach getting flatter and more sculpted. You can even hit the pool now that summer's here, to achieve a toned look in your body. Even jogging for 20 to 30 minutes a day can do wonders in making you slimmer. Brisk walks and climbing up the stairs work great too. Even intensive household chores do the job well! So whoever said cardio had to be expensive didn't know what they were talking about!

Interval training: why it is so great: You might have heard the buzz about interval training. Most celebrities swear by it and even ordinary folks have gone this route as far as cardio is concerned. Interval training is performing cardio training in short bursts. Each session will be intense and will last a few minutes. So let's say you use the jump rope for your cardio sessions. You could try jumping rope intensely for 2 minutes then follow that by slow jumps for 30 seconds and so on. Alternate this method for 10 minutes. However, since this kind of cardio puts a lot of stress on the joints and bones you should not do interval training more than twice per week. If you also want to do cardio daily opt for a slow long approach on other days of the week.

There are so many opinions and views floating around when it comes to ab exercises that most people get confused. Here are the top 10 myths of all time demystified!

1. Not eating before abs workout gives better results Nothing could be further from the truth. Fact is, your body needs energy in the form of health fruits and salads and a bit of lean protein as well. So, at least an hour before workout, try to eat an apple or two egg whites for a protein dose.

2. Daily muscle crunches produce best results Once people start getting comfortable with doing crunches they increase the number and frequency as well. Stomach muscles grow between your workout sessions. So try muscle training every alternate day to get optimal results.

3. Quantity vs. Quality crunches Many people think that the more crunches they do in a day the faster they will get sculpted abs. Fact is you need to invest in difficult and quality crunches only up to 12 repetitions. Anymore than that and you are not training optimally.

4. Only protein diet gives quick results Protein is essential for building on your muscle. If you are trying to get lean your carbohydrate intake should be reduced. However, an only protein diet can cause harmful side effects. The key is to have a balanced diet with a bit of everything.

5. Weight training isn't necessary, People who want to burn the fat fast think that only cardio is sufficient. However, weight training is also critical as it builds lean muscle mass and the metabolic rate. This way, you burn fat even while you are not working out.

6. Basic crunches are fine. No need to focus on target areas. While crunches help tone up the entire abs area you also need to focus on upper, middle and lower ab exercises. Exercises like leg raises will tone the lower abs while side twists will firm up the side abs. Targeted muscle training helps.

7. Interval training doesn't help. Only slow and steady wins the race. Slow and steady does win the race - but only if you have all the time in the world! If you are trying to get sculpted abs quickly then you need interval training. By focusing on short intense cardio sessions you pump up your metabolic rate and burn fat faster.

8. Priority of exercises isn't important The order in which you train muscle groups is critical because the first targeted areas will grow faster than others. So if the abs is a problem area focus on that first.

9. You can achieve spot reduction if you want to There is no such thing as spot reduction. Your body loses weight all over no matter which cardio routine you are doing. So if you thought doing cardio and crunches will make the abs flatter you are wrong. You will lose weight in other areas too!

10. You need to count calories The number of calories ingested isn't as important as how much you are eating. Small portion sized meals combined with animal protein sources will produce the best results.