[gtcpaintball]

I'm very curious to get a 6 pack. I have been wanting one for the last 4 years, but always stop before I actually get them.

My stomach is pretty hard, I currently run about 3 times a week plus 150 crunches a day (monday through friday) and rest on the weekends.

What are some at home exercises I could do to get a 6 pack?

I'm 155-160 pounds 6 foot to 6 foot 1

[SilentButDeadly]

I like doing weighted crunches, which you can do at home if you have some light dumbbells 5-15lbs. Just put one behind your head and do regular crunches, but with WEIGHT! Obviously you'll be doing less reps than 150, and make sure you keep good form (don't cheat with your arms).

I also do leg lifts, you can do them at home too.

Doing these two core exercises (and losing a bit of weight) got me a decent 6 pack. I'm about 5'10'' 155lbs.

This post has been edited by SilentButDeadly: 21 March 2013 - 10:46 PM

[drexler]

Eat correctly. End of discussion. Abs are made in the kitchen not the gym.

[stinkfingr]

drexler, on 22 March 2013 - 07:17 PM, said:

Eat correctly. End of discussion. Abs are made in the kitchen not the gym.

.

this ^^^

[G4paintballer]

drexler, on 22 March 2013 - 07:17 PM, said:

Eat correctly. End of discussion. Abs are made in the kitchen not the gym.

This. And fat burning isolation exercises don't work.

[gtcpaintball]

I tend to eat fairly decent, but I might eat something not good maybe twice a week. I'm pretty skinny, idk if it'll be healthy if I lost a little more weight without gaining muscle

[TechPB-Mike]

to get "abs", you need to reduce your body fat percentage over your ENTIRE body

"spot training" does not work. You can't be at 20% body fat, and still have 6 pack abs. Once you get to about 10 to 12% percent, you will start to see definition in your abs

If you want to do a quick workout, doing crunches does NOTHING to reduce body fat in your abdomen. You need to think "bigger", you need to work a much bigger muscle group, which burns more calories, which helps reduce body fat, which will eventually help you start to see definition in your abs

Doing squats, which uses considerably more muscle than crunches, is a MUCH better movement that burns more calories than crunches do. You need to think "calorie burn", not spot training.



The chart above should help make this more clear. You need to reduce your body fat percentage over your ENTIRE body, you can't have 25% body fat but doing 3,000 crunches a day, and have a 6-pack abdomen section

You need to reduce the fat that is COVERING your abs, Scooby makes a great video on this too-

[gtcpaintball]

Thanks Mike for the guidance. I'll get right on that!



So would running a mile a day
3 x 25 Burpee
150-350 (going up 50 a day) M-F
150 Crunches

every day would be beneficial?

This post has been edited by gtcpaintball: 25 March 2013 - 08:51 AM

[G4paintballer]

No. Get a gym membership, do a clean bulk. After you've gained 10-20lbs in muscle/fat do a cut for a couple months. I only recommend this because you'll look like a twig just cutting weight. Abs aren't that great anyways, pecs are better

This post has been edited by G4paintballer: 25 March 2013 - 06:13 PM