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How to Get Six-Pack Abs
Posted on Nov 13th 2009 7:15PM by Deborah DunhamFiled Under: Fitness
Six-pack abs: Everybody wants the tightly-defined bikini-ready stomach. But do you know how to get your stomach in shape?
That's Fit recently caught up with fitness expert, AOL Health contributor and That's Fit columnist Myatt Murphy, a certified strength and conditioning specialist, and author of seveal best-selling fitness books, including "The Body You Want in the Time You Have" and "Ultimate Dumbbell Guide," who was able to shed some light on six-pack abs.
That's Fit: What exactly are six-pack abs?
Myatt Murphy: When you're talking about developing a classic six-pack stomach, what people are referring to is being able to see their rectus abdominus. What most people aren't aware of is that this stomach muscle is actually one, long sheet of muscle, not six different smaller muscles. What gives you that "six-pack" look are a series of tendons that criss-cross over the top to help protect and stabilize it. That one lesson is important to know because it can help you understand the right way to train this muscle.
TF: What, traditionally, has been the best way to achieve the defined look?
MM: Thanks to the fitness product industry, most people believe the key is doing certain ab exercises. The truth is, abdominal exercises will certainly help you strengthen and build your muscles, but they aren't that efficient at burning off the fat that covers most peoples' abs. The most important -- and unfortunately -- most overlooked-step is watching your diet and regular aerobic exercise.
TF: How much of achieving six-pack abs is based on diet and exercise versus gender and genetics?
MM: That depends on the individual. Some people are gifted with genetics that allow them to eat anything, avoid exercise and never displace much stored fat in their midsections. Others can be lean all over, but the first place they deposit fat is in their middle.
Your best bet is to follow all the steps towards achieving a leaner, tighter midsection and see what genetics has blessed you with. How prominent your six-pack will look after you've dieted and exercised enough will depend on your body shape, the size and length of the tendons that cover over your rectus abdominus and other genetic factors. But even if you never see a full "six" (some people only show a "four-pack"), being leaner around your middle and having a stronger midsection not only looks great, it'll keep you healthier and less prone to injury down the road.
TF: How quickly can you really expect to see results?
MM: It depends on your dedication. The fastest way to get a lean, muscular midsection is adhering to a strict diet, engaging in regular aerobic activity and performing exercises that shape and strengthen your abdominal muscles (so they look more prominent once the fat comes off). I've seen men and women who were able to achieve success in a matter of three or four weeks, while others have struggled for months. It is entirely up to you.
TF: What are the best exercises you can do to achieve six-pack abs and how often do you have to do them before you'll see results?
MM: There are countless exercises for your midsection, but two great rules of thumb are to make a point of training them every day, and to perform at least one exercise that trains your midsection from three different motions -- like a crunch, hanging knee raise and twists to work your obliques (otherwise known as "love handles").
One classic exercise that accomplishes all three in one is the bicycle crunch: Lie on your back with your legs straight and your feet raised an inch off the floor. Your hands should rest lightly behind your ears. To start the exercise, draw your left knee up toward your abs as you simultaneously curl your head and shoulders off the floor. Twist at the waist and try to touch your right elbow to your left knee. Lower yourself back down to the floor and repeat, this time curling your right knee up and trying to touch it to your left elbow. Alternate from left to right throughout the exercise and try to do as many repetitions as you can.
TF: Is it ever too late to try and get six-pack abs?
MM: Never. Every day you decide it's too late is just another day closer you could have been to having that six-pack stomach.
Check out these moves from That's Fit for more tips on getting ripped abs.
That's Fit recently caught up with fitness expert, AOL Health contributor and That's Fit columnist Myatt Murphy, a certified strength and conditioning specialist, and author of seveal best-selling fitness books, including "The Body You Want in the Time You Have" and "Ultimate Dumbbell Guide," who was able to shed some light on six-pack abs.
That's Fit: What exactly are six-pack abs?
Myatt Murphy: When you're talking about developing a classic six-pack stomach, what people are referring to is being able to see their rectus abdominus. What most people aren't aware of is that this stomach muscle is actually one, long sheet of muscle, not six different smaller muscles. What gives you that "six-pack" look are a series of tendons that criss-cross over the top to help protect and stabilize it. That one lesson is important to know because it can help you understand the right way to train this muscle.
TF: What, traditionally, has been the best way to achieve the defined look?
MM: Thanks to the fitness product industry, most people believe the key is doing certain ab exercises. The truth is, abdominal exercises will certainly help you strengthen and build your muscles, but they aren't that efficient at burning off the fat that covers most peoples' abs. The most important -- and unfortunately -- most overlooked-step is watching your diet and regular aerobic exercise.
TF: How much of achieving six-pack abs is based on diet and exercise versus gender and genetics?
MM: That depends on the individual. Some people are gifted with genetics that allow them to eat anything, avoid exercise and never displace much stored fat in their midsections. Others can be lean all over, but the first place they deposit fat is in their middle.
Your best bet is to follow all the steps towards achieving a leaner, tighter midsection and see what genetics has blessed you with. How prominent your six-pack will look after you've dieted and exercised enough will depend on your body shape, the size and length of the tendons that cover over your rectus abdominus and other genetic factors. But even if you never see a full "six" (some people only show a "four-pack"), being leaner around your middle and having a stronger midsection not only looks great, it'll keep you healthier and less prone to injury down the road.
TF: How quickly can you really expect to see results?
MM: It depends on your dedication. The fastest way to get a lean, muscular midsection is adhering to a strict diet, engaging in regular aerobic activity and performing exercises that shape and strengthen your abdominal muscles (so they look more prominent once the fat comes off). I've seen men and women who were able to achieve success in a matter of three or four weeks, while others have struggled for months. It is entirely up to you.
TF: What are the best exercises you can do to achieve six-pack abs and how often do you have to do them before you'll see results?
MM: There are countless exercises for your midsection, but two great rules of thumb are to make a point of training them every day, and to perform at least one exercise that trains your midsection from three different motions -- like a crunch, hanging knee raise and twists to work your obliques (otherwise known as "love handles").
One classic exercise that accomplishes all three in one is the bicycle crunch: Lie on your back with your legs straight and your feet raised an inch off the floor. Your hands should rest lightly behind your ears. To start the exercise, draw your left knee up toward your abs as you simultaneously curl your head and shoulders off the floor. Twist at the waist and try to touch your right elbow to your left knee. Lower yourself back down to the floor and repeat, this time curling your right knee up and trying to touch it to your left elbow. Alternate from left to right throughout the exercise and try to do as many repetitions as you can.
TF: Is it ever too late to try and get six-pack abs?
MM: Never. Every day you decide it's too late is just another day closer you could have been to having that six-pack stomach.
Check out these moves from That's Fit for more tips on getting ripped abs.
