six-pack-related stories
How to Get Six-Pack Abs
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.
Your Belly - Get it Bikini Ready
Whether you're flying south for Spring Break or just determined to battle the bulge before the heavy winter sweaters come off, tackling the extra weight around your waist should start now. Don't worry, endless crunches aren't the answer. Though ab and core exercises certainly will tone tummy muscles buried deep under that layer of fat, there are smarter ways that will help you reach your goal by beach time -- like one of these four simple steps to a slimmer waist.
Those steps: adding intervals training to your workout to burn fat, eating five to six small meals a day and cutting out alcohol (hey, it worked for Nick Carter). Finally, you just need to relax. Holding in that tummy might make it seem flatter, but it makes belly breathing harder, which can wear you out.
Finally, when you are ready to tone, try this killer ab workout from Fitz.
Abdominoplasty Recovery - Three Months Post-Op
The Good, The Fat and The Hungry, Diet & Weight Loss, Fitness
Three months post op and my new tummy is a thing of beauty. Dr. Olivier did her thang! She gave me what my gf Taia calls, the hips of life. She means it about her momma, but I'm taking it for my own hips. Dr. Olivier is a bad girl! She did so well in fact, I thought I had a tumor. Fortunately for me, I have not had to walk through my recovery alone. I have had family, friends and neighbors really step up and help me in any way. For all of them, I am grateful. In particular, my next door neighbor and confidante Kim has been with me every step of the way. From drains to scars, she's seen it all. Very early on she became immune to me randomly jerking up my shirt to show her this or that. Last night, my concern was far more severe than anything we had broached thus far. Thanks to episodes of Dr. 90210, she has become the unofficial expert. She's not just my neighbor, she's a friend.
I came home and immediately knocked on her door. In her usual laid back swagger, she answered. In my usual haste, I tell her I need her to come next door and look at me. No surprise to her, she says she'll be over in five minutes. Sure enough, five minutes later she's at the door with snacks in tow, never knowing what to expect entering the private domain of Karla. As I've been known to do, I get right to the point. I immediately jerk my shirt high and say, "Feel this." She presses her fingers into my tummy. She says, "What, Karla?" I say, "Don't you feel that? It shouldn't be that hard. Something must be wrong. Maybe it's a tumor." She says, "Fool, those are your abs!" I say, "What do you mean?" She says, "Thank Jake cause your abs are tight." We fall to pieces laughing at how silly I can be and proceed to watch the Bad Girls club. An impromptu girls night has ensued and I don't have a tumor. What luck.
Look 'abulous' this summer
Womens Health, Diet & Weight Loss, Fitness, Nutrition & Supplements, Men's Health
If you've been blasting through rep after rep of crunches, yet your abs are still M.I.A., it may be time to get off the floor and onto a treadmill. In order for your six-pack to start popping, you have to reduce the amount of subcutaneous fat it's hiding behind. To do that, adding even more crunches to your ab workout really isn't the answer; while cutting back a bit on your caloric intake and ramping up your cardio workout should make all the difference. The first step in this process is to determine your body fat percentage. Then, use that information to tailor your proper ab-unveiling cardio workout. The following tips from Men's Health should help you along.
- If you have less than 15 percent body fat, do cardio 3 times a week. Results should show in one to two weeks.
- If you have 15-20 percent body fat, do cardio 3-4 times a week. Results should show in 2-3 weeks.
Let's see those abs
Womens Health, Diet & Weight Loss, Motivation, Nutrition & Supplements, Men's Health
People often wonder what it takes to get a flat stomach. Millions upon millions of dollars are spent each year on ab-sculpting gizmos and so-called wonder pills, with most of these products doing little to help whittle your waist. On top of that, people spend hours at the gym in efforts to reduce their midsection, sometimes coming up short on their goals. What, then, does a person have to do to get a six-pack?
Despite what so-called fitness pundits may have told you years ago, dropping to the floor and banging out 500 crunches is not the answer. While it is true that performing ab exercise is vital to sculpting your stomach, it won't do the trick by itself. Equally important are diet and fat-burning cardio.
Whether you believe it or not, you actually already have abs. They're there -- trust me. Your job is to make them visible, which is why dropping body fat is crucial. You can choose from any number of cardio programs that we've highlighted in the past here on That's Fit, as well as several great posts on healthy eating that can help get you on your way.
