If you can get your hands on a decline bench, a spotter, and a bar with some heavy weights on it, then you should try some heavy weighted sit-ups. Have a spotter hand you the bar while laying on the decline bench. Start with the bar on your sternum and as you sit-up rotate the bar to your clavicle then as you lay back down rotate it back to your sternum. Do these heavy 4 sets of 6-8 reps.
If you can't get the stuff do 50 Crunches, sit-ups, and then lying leg raises no rest between, then rest a minute or two then do them for 25 reps each no rest between then without rest repeat, but for 15 reps each, and again with no rest between 10 reps each, then finally with no rest a speed set of each for 5 reps as fast as you can.
No matter which one you do, you should still run at least a mile a day, but 2 would be better, it really isn't that easy to keep visible abs, you have to have a very low body fat percentage.
Also it'd be good to increase lean protein in your diet, it'll help you get your body fat % down and build the muscle in your abs
It has to do with your individual body. Sadly, some people who do no crunches still have six packs.
It also has to do with how much you want to eat. If you have any fat, you'll need bigger muscles for people to notice the muscle. Without stomach fat you shouldn't have to do a lot.
Don't do them every day. Give a day of rest in between. Maybe seven sets of 100 or seven sets of 50 to start out?
I was up to 2400 crunches a day..but n sets...then side bends..leg lifts and back to crunches so as not to be boring..then I cut it down or in half, cause i had other things to do, like life weights...so it is really up to the indiviual and a diet ..stay away from fast food...
I do around 100 crunches every other day. That builds the muscles, along with leg lifts and bicycle crunches, but the other key is to lower your fat enough to let your abs show. It took me about a year to get my abs to pop, but they look great!
Its all got to do with how soon you want it. To get it ASAP, i would do as many as you can every single day and make sure you increase how many reps you do, overtime you should be able to do more and more, but even though your able to do more reps, you still need to do as many as you can til they actually pop. Mine took 6 months.
Comments
If you can get your hands on a decline bench, a spotter, and a bar with some heavy weights on it, then you should try some heavy weighted sit-ups. Have a spotter hand you the bar while laying on the decline bench. Start with the bar on your sternum and as you sit-up rotate the bar to your clavicle then as you lay back down rotate it back to your sternum. Do these heavy 4 sets of 6-8 reps.
If you can't get the stuff do 50 Crunches, sit-ups, and then lying leg raises no rest between, then rest a minute or two then do them for 25 reps each no rest between then without rest repeat, but for 15 reps each, and again with no rest between 10 reps each, then finally with no rest a speed set of each for 5 reps as fast as you can.
No matter which one you do, you should still run at least a mile a day, but 2 would be better, it really isn't that easy to keep visible abs, you have to have a very low body fat percentage.
Also it'd be good to increase lean protein in your diet, it'll help you get your body fat % down and build the muscle in your abs
It has to do with your individual body. Sadly, some people who do no crunches still have six packs.
It also has to do with how much you want to eat. If you have any fat, you'll need bigger muscles for people to notice the muscle. Without stomach fat you shouldn't have to do a lot.
Don't do them every day. Give a day of rest in between. Maybe seven sets of 100 or seven sets of 50 to start out?
I was up to 2400 crunches a day..but n sets...then side bends..leg lifts and back to crunches so as not to be boring..then I cut it down or in half, cause i had other things to do, like life weights...so it is really up to the indiviual and a diet ..stay away from fast food...
I do around 100 crunches every other day. That builds the muscles, along with leg lifts and bicycle crunches, but the other key is to lower your fat enough to let your abs show. It took me about a year to get my abs to pop, but they look great!
Its all got to do with how soon you want it. To get it ASAP, i would do as many as you can every single day and make sure you increase how many reps you do, overtime you should be able to do more and more, but even though your able to do more reps, you still need to do as many as you can til they actually pop. Mine took 6 months.
damn you any ways i was going to say more than me i only do 30 a week! @%***##!!@#%^ but i am to old for a six pack. My husband carries a keg anyways.
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