A Beginner’s Guide To Getting a Six-Pack Easily

Maintaining and Achieving a Six-Pack

A six-pack may be the most sought-after body type. Yet, many are unaware of how to achieve a six-pack, let alone how to maintain one. Through proper diet and exercise, a six-pack is an achievable goal. Maintaining a six-pack, however, requires intimate knowledge of your own body and physiology.

The Best Exercises to Get a Six-Pack

Ab Crunches

Ab crunches are not going to give you a six-pack, no matter how often you do them. Despite this, you can start with ab crunches to get a six-pack. As counterintuitive as this may seem, ab crunches are a recommended stepping-off point if you are new to exercising. 

After consistent ab crunches, you will prepare your body for more advanced exercises to help you achieve abs. Remember: you have to walk before you can fly, and you have to do ab crunches before you get six-pack abs.

How to do Crunches: Lay on the floor with your legs bent at a ninety-degree angle. Place your arms either crossed over your chest or on the sides of your neck. Many beginners make the common mistake of placing their hands behind their heads, which can result in a sprained neck or back. Using only your abs, raise your head and shoulders off the ground. Repeat the routine three times, alternating between thirty seconds of crunching and thirty seconds of rest, for maximum results.

Knee Planks

Like ab crunches, knee planks are a good stepping stone for beginners to help train their bodies for more advanced and sophisticated routines. For those with weak upper body strength, jumping straight into planks will feel impossible, even for a maximum of sixty seconds. Knee planks resemble planks with the alteration that you are resting on your knees instead of your feet. Knee planks will help not only tone your core but also help prepare your body for more advanced exercises.

How to do Knee Planks: While resting your body on your elbows and knees, hold your body straight. Hold this position for thirty seconds and then relax for thirty seconds. Repeat this exercise twice for maximum results. 

Dead Bug

Named for its resemblance to a dead bug lying on its back, the dead bug exercise routine helps tone your core, spine, and back muscles. The dead bug will help prepare your body for more advanced exercise techniques. Fortunately, this exercise routine does not require any equipment. You could easily do this routine at your own home in a spacious room. 

How to do Dead Bugs: With your arms straight above your shoulders, lay on the floor face-up. Bring your knees over your hips, bending them, so your calf is perpendicular to your thigh. While lowering your right arm above your head, straighten your left leg and send it toward the floor. 

Alternate between sides fourteen times.

Lying Knee Raises

To develop a holistic and even sick pack, you must exercise your lower abdomens as frequently as your upper abdomens. Lying knee raises are a great beginner exercise for working your lower abdomen muscles. After enough practice with lying knee raises, you can later begin lying leg raises - a more challenging variation of this exercise. Much like the previous exercises, this routine does not require gym equipment and can be performed in any area with enough open space. 

How to do Lying Knee Raises: To get into starting position, lay flat on your back. Simultaneously lift both your legs while bending them at the knee, thus working your core muscle. Repeat this routine four to five times, slowing down for maximum results for as long as possible.

Hardstyle Planks

Hopefully, after a few weeks of the introductory exercises, you will feel confident enough to move on to more intermediate exercises. After learning and practicing the proper form for knee planks, you can move on to hardstyle planks. Hardstyle planks resemble knee planks except for one minor difference: you do not lean your weight on your knees in hardstyle planks.

How to do hardstyle planks: Prop your body up into a forearm plank position while lying face down on the ground. Your forearms should be parallel to each other, ball your hands in fists, and align your elbows underneath your shoulders. Hold this position for ten to twenty seconds. Hardstyle planks help tone your core and are one of the essential steps in achieving a six-pack.

The Easiest Path to a Six-Pack

For those not eager to explore multiple in-depth exercise routines and dedicate substantial amounts of time and money to the gym and exercise, the 48-Hour Six-Pack™ is the right choice. 

Using an AirPen, a tool that uses air pressure differential to distribute topical numbing solutions, the surgeon numbs the skin. Then, the surgeon creates a perfectly symmetrical freckle-sized entry point with a biopsy punch tool in an inconspicuous spot on the target area. Since the surgeon performs the entire fat removal procedure through this small entryway, you will heal with a hidden scar. The surgeon then applies a local anesthetic to the target area. Something as risky as general anesthesia is never used, so patients remain awake the entire time. The surgeon will then prepare the fat for extraction and then individually plucks fat cells from the body with the patented AirSculpt® cannula.

A six-pack is just a procedure call away, so give our body contouring center in Toronto or aby AirSculpt® office worldwide to schedule your free consultation.