Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Fun and Fit: What’s the fastest way to get a 6-pack?
Michael
When a 6-Pack Just Ain't Enough
Kymberly: The absolute fastest way is to acquire a 6-pack is to find a nice photo and paste it onto your mid-section. Or do some serious airbrushing. Or go to the grocery store and pick up a 6-pack of sodas. Can we go with a medium speed?: Reduce overall body fat through healthy eating habits and cardio workouts, while engaging in abs and resistance training.
The professional in me has to nag a moment and say, “are you sure your goal is just to gain the look of a defined 6-pack? Are you sure you don’t also want to gain core strength, have great movement ability and function, minimize back pain, improve posture and performance?” Cuz’ training all the abs will get you to all those Fab-u-licious Ab-u-licious goals.
But if your primary, super duper, “it’s on my holiday list” wish is to make “The Situation” envious and your torso more defined than a dictionary, then you have to focus on the rectus abdominis. That means stoopid crunches and some other, better moves too, such as seated rotational crunches with a medicine ball DONE PROPERLY and vertical toe touches. And just so you can tell everyone that we deliver more than we promise (and we promise bupkus except to give good advice), try the standing wood chop since you already had to go get a medicine ball.
Alexandra: Hoi, some of those “better” moves need to include getting rid of the Budweiser tumor sitting on top of your 6-pack (secret code for “zap the belly fat”). As my mom always said, “No pudding pop on top.” Okay, she didn’t say that; I made it up. She really said, “If you’re bored, go outside and play.” Which leads to my advice – go outside (or in – gyms are nice) and play. Lose the belly fat and set your inner 6’er freeeeeee!
K: Yes, you can have the most gorgeous abs in the world, but if they are hidden under a layer of fat, you are depriving the world of their view. Or you are really stashing a 12-pack. Either way, the only way you will see your 6-pack is if your body fat is low, low, low. So hit the cardio-o-o. And mix in strength training for all major muscles. Does this advice look familiar? I think so, so, so. Now go rip it up, young master!
Readers: What is your favorite ab exercise that actually helped you reach your goal? Were you relying on those crunches, not knowing better moves existed?
Credit goes to the American Council on Exercise for providing the motion exercises / images. Check out their exercise library at ACE Fitness
6-Pack Abs Photo Credit: Photobucket.com
Hi K&A!
OK, this is going to get me in trouble. But here is my experience. I do crunches and I do reverse crunches. Maybe 3 times a week. And I find that they work. And I don’t have lower back pain, Or neck pain.
I did crunches years ago and found they built up my abs so I had the definition and clear ab development I needed to compete in bodybuilding. And old habits die hard.
I do other things, too, of course. I do planks, and while it seems reasonable they are “strengthening my core,” I don’t find they do much to build my abdominal muscles. I also do rotational movements (but less often), such as the one shown in your top photo. I also do fun things with the Swiss ball. You know, from toes to hands to overhead and back.
BTW, that middle photo (cool, motion!) seems very similar to a crunch/reverse crunch combination.
(Next time it will be A&K, OK? No favoritism.)
Kathleen recently posted..Eat opportunity
Hi Kathleen: Can we get into trouble together? So much more fun! Actually your point is our point – crunches are the move for definition. You were competing in body building, which means looking bodacious with def, am I right, (Please say
“yes” as it revs me up). I actually LOVE reverse curls and think they are great for so many goals and fitness levels. Like you, we advocate variety and working many planes and fibers. Unlike you, we don’t have personal 6-packs. Shhhh, don’t tell anyone. Lastly, feel free to always show favoritism — as long as it’s to me. Alexandra will understand. heh heh. Rock on K!
Kymberly recently posted..Get Fab Abs- Part 1
Yes! Actually, the “bodybuilding” look isn’t my favorite. I didn’t feel too pretty.
I think “what women want” will be specific to the woman you’re talking to. If a client wants a six pack–especially if she plans to compete–I would recommend crunch variations to build the abdominal wall. So that when you get rid of the fat obscuring the muscle, you can SEE that six pack.
But for the woman who wants a flat stomach, diet and cardio may work just fine, coupled with some “core work,” which won’t build the abs too much.
Robert Kennedy had a great ab workout in Oxygen at some point this past year. It was a triple set you can do on the same (flat) bench. First, reverse curls. Second, crunches, holding a small plate (arms extended) above your midsection. And, third, hip thrusts. (On the reverse curls and hip thrusts, you grasp the bench behind your head.) Depending on my condition, I do 15 to 20 reps of each exercise. By the time I’m on hip thrusts, my abs are burning! I do 3 total supersets. Try it and let me know how you like.
Kathleen recently posted..Eat opportunity
Hiya ladies! Awesome! LOVE the first pic of the big dude with the drawn on six pack. Classic! Awesome advice, although I am not a lover of any sort of traditional crunch at all. The core was meant to stabilize, so any total body exercise (like wood chops) will work the core. And as you mention, you gotta get rid of the flab too!
Susan@Home Workout recently posted..Fitness Challenge of the Week – Week 3