How to get six pack abs—5 easy and basic steps to getting a six pack in a month 

Having six pack abs is every guy’s dream, but getting six pack abs can be difficult and a lot of work.  The best way to go about getting six pack abs is in the following steps.  You need to fully understand what you are trying to achieve and how you are going to achieve it to be able to reach your final goal of obtaining six pack abs.  Girls—don’t be fooled; you can have six pack abs too in the same easy steps.

Step 1—Understanding your stomach muscles
Before you begin exercising uneducated, educate yourself about your stomach muscles.  You will need to understand which muscles make you appear as if you have six pack abs.  The anatomy of your stomach is as follows: The abs are in the middle of your body and are made up of four main parts: transverse abdominus, rectus abdominus, internal obliques, and external obliques.
 

The transverse abdominus helps stabilize the entire trunk and helps to create good posture; they are located deeper in the stomach.  The internal and external obliques are on the side of the stomach.  The rectus abdominus is in the middle of the stomach, a well-toned rectus abdominus is how you obtain six pack abs.

Step 2—Avoid common mistakes and misconceptions
In order to develop six-pack abs you must be at an ideal body weight with a body fat of 10% or lower for men and 15% or lower for women.  If you do not meet these weight/body fat requirements, then you must train and diet until you do.  Otherwise you will never be able to obtain six-pack abs.
 

Do not focus all your exercises around the abdomen, the abdominal muscles are large, so to have a six-pack you must do a large variety of movements to fully exercise every part of your body.
 

Do not believe things that claim to develop your six pack within a week, any form of muscle training such as this takes 4 to 6 weeks before you see results.  If you have well-rounded abs already and work out regularly, this could reduce your time to 2 weeks.

Step 3—Start performing crunches
At this point you may want to start working with an experienced trainer so that you know you are performing each exercise correctly.  If you are not performing them properly then you are wasting your time and you will never see results.
 

Start performing crunches first.  If you are a beginner start out regularly and be sure you are performing them correctly.  Keep your abs flexed and your back straight.  Be very careful with what you do with your arms.  Be sure you are not pulling yourself up with your arms or neck. 
 

Once you feel you have mastered the standard crunch, start challenging yourself more.  Have a weight resting on your chest while performing the crunch or use a bench and perform declined sit ups. 
 

Step 4—Start adding in oblique exercises
Add some twisting movements to exercise your internal and external obliques.  You can exercise your obliques in one of the following ways:
? Lying on your side and lifting yourself up
? Twist while standing or sitting
? Twist while laying on an inclined bench
 

As always, you can add weights to make these exercises more intense.
 
Step 5—Limit your reps, enhance performance
Do not perform the exercises over and over, you must perform them in reps and sets.  If you do not, you will take the risk of wearing yourself out and you will end up not doing the exercising properly. 
 

If you can easily do the exercises more than 12-20 reps at a time, then you properly are not doing them properly.  You should feel your abs getting an exercise after about 12 to 20 repetitions, and you should try to do about 3 sets of each exercise each day.

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by: flavey