Get a six pack abs

Hello and welcome back. In this article we will be discussing the Abdominal muscle, how to get a six-pack abs. The abdominal muscles are the least seen muscle in the human body, for obvious reasons, or in my case, rarely seen body part, lol. Can you relate me? Who would not want to get six pack abs fast?  Many of us take pride in our overall physical fitness attributes. However, a good deal of neglect the stomach muscles, but dream of how to get six pack abs fast, like me. Often seen as a muscle group difficult to develop, due to laziness, poor nutrition, geographical location, having no desire, already married, who cares, and my favorite, just don’t want to give up eating. Having a strong core is essential for just about anything you do. Abdominal muscles also promote good posture, stability, movement of the trunk, and protect delicate vital organs within the abdominal section. So in essence without a strong core, you will not have the stable foundation-if you will! to train the rest of your body effectively such as the back muscles, biceps, triceps, etc, lose motivation, have low self-esteem, not feel happy within and not be able to enjoy life, due to limitations.

 

 Abdominal Muscles Anatomy

The abdominal muscles form the anterior wall, lateral abdominal wall, and consist of the external abdominal obliques, internal abdominal obliques, the rectus abdominis, and the transversus abdominis.

The external abdominal oblique muscle is the largest and most superficial of the four muscles that sit on the sides and front of the abdomen. It is broad, thin with its muscular portion taking up the side, and it’s aponeurosis the anterior wall of the abdomen. Its function Both sides work simultaneously, the external abdominal obliques flex the vertebral column by drawing the pubis towards the typhoid process. Acting independently it results in ipsilateral side flexion and contralateral rotation of the trunk.

The internal abdominal oblique muscle is also a broad thin muscular sheet that lies deep to the external oblique muscle. Its function, acts independently, contraction of the internal oblique results in ipsilateral side flexion and rotation of the trunk.

The transversus abdominis muscle is the deepest of the abdominal muscles, lying internally to the internal abdominal obliques. It is a thin sheet of muscle whose fibres run horizontally anteriorly. Its function is to stabilize the lumbar spine and pelvis before movement of the lower and-or upper limbs.

The rectus abdominis is a long strap muscle that extends the entire length of the anterior abdominal wall. It is broader above and lies close to the midline, being separated from its fellow by the linea alba. Its function resides with an anchored pelvis, the contraction results in flexion of the lumbar spine

 

Exercises for the Abdominal Muscles

There are a multitude of exercises specifically designed to target the abdominal muscles effectively. I mean you can do these exercises basically anywhere, at anytime. You can use body weight, bands, weights, Swiss balls, machines, anchored weights and objects. Here are some of the most popular abdominal exercises that will get you the desired results, providing you commit to an abdominal workout regimen, proper dieting, and consistency.

1. Crunches

My awesome and amazing son…

2. Sit-ups (flat and declined) (body weight or weights)

3. Ab wheel

4. Barbell Rollout (same like the ab wheel, but with a barbell)

5. Arms-High Partial Situp

6. Swiss Ball Crunches

7. Flutter Kicks

8. Leg Raises

9. Russian Twist (body weight or dumbbell, weights)

10. Plank, Side Plank, Star Plank

11. Mountain Climbers

12. Knee Raise on Pullup Bar

13. Seated Knee Tuck

14. Suitcase deadlift

15. V-ups

16. Dumbbell Pushup Row

17. Dumbbell Squat Trust

18. Barbell Hip Raise

19. Side Crunches

20. Side Plank

How Can You Get Started, Even if it is your first time

What I can tell you about getting started and begin an exercise regimen targeted for the abdominal muscles, is that you have to push yourself, you must have motivation to encourage yourself, to take the first step. How many of us make plans, or make a new years’ resolution to start doing sit-ups? Hell! I was one of them, and did I follow up with it? No, just talk, and another year goes by, as well as an inch added to my waistline. So you have to look in the mirror and make a commitment to yourself that you are going to change, what is looking back at you, and no matter what it will happen regardless. You refuse to be a victim, a complainer and a procrastinator. Now, you will be a doer and get it done. Visualize what you want to look like on a daily basis, and I promise you, it will happen, providing you are 100% committed and dedicated to change. Oh, and do not forget to consume protein after a workout.

How I Did It

To be honest with you, it’s not how I did it because I am still struggling with, and even trying to get a six pack abs was, solely because of laziness and the fact that I focus developing every other part of my body, but my abs. Now that is finally changing. Slowly but surely. So getting back, it is how my son did it. My son is a master at developing abs. He has amazing abdominal muscles. My boy works on his abdominal daily. He does at least 4-5 of the exercises that are listed here, including many more that are not listed. I mean, I told him, look at your future if you don’t do sit-ups while pointing at myself. Funny, but it worked out fine, and now he looks great. However, What I do as of now, is 200 crunches daily, while incorporating the exercises listed here. So, slowly but surely I will get the desired results that I have so longed for.

 

Conclusion

Thank you for reading my article on abdominal muscles. I truly hope it was different from other articles that you have read or come across, and that I have been able to inspire you to get started. I think honesty and integrity are very important qualities one should have. It is better to be brutally honest than to lie and sugar coat it. In the long run, more harm is done, than good. So, we reviewed the anatomy of the Abdominal muscles, the awesome and fun exercises that you can do anywhere. We also went over to how you can get started, and how my son did it. Pictured here. I always say, that you only have one body, one temple and no one can take care of it like you can. Was my article helpful? Did I inspire you or motivate you somewhat? Leave a comment down below and tell me your thoughts and feelings. Also, if you want to know how to get six pack abs fast, leave me a comment and I will get right back to you. So go out, make a change, and build a better version of yourself. Be happy and stay motivated. Always give thanks for what you have, and help someone in need.

 

 

 

2 Comments

  • Luke says:

    Great info! Unfortunately for me, I have reached a stage in my life (I am in my 60’s) where any resemblance of 6-pack abs are long gone!

    With that said, do you recommend anything for a man at my age? My metabolism is not what it used to be, and to be honest, I do lack some motivation.

    I still try to get in 50 crunches and 50 leg raises in a day, but I am not seeing any real results. I have been intrigued with the Bowflex for a number of years, but just haven’t had the funds to purchase. Maybe some day.

    I look forward to seeing your recommendation and any further advice you could offer. Thanks for sharing!

    • Dorian says:

      Hi thank you for the feed back. Age is just a number. No matter what, it is just a number. If you had developed abs in the past, you can get them back. Just try a different approach. Increase your reps to about 200 a day. Do 75 crunches, 75 leg lifts, flutter kicks, v-ups etc, do include 50 side crunches(25 each side) to target the oblique muscles. Full extension, try rest pause, slow down your tempo, which will shock the muscle into growth.

      As far as motivation goes. The following should clarify everything. Think about this! How many cars will you have in your lifetime? 4,5 maybe more. Then ask yourself, How many cell phones will you purchase throughout your life? 10 or more. Now, really ponder on this statement here and let it soak in, You only have one body……I hope this helps. Live life to the fullest, wake up in the morning and express gratitude verbally for all that you have, tell yourself that today is going to be a great day and good things are gonna happen to me. Visualize and it will materialize. 

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