Get a Six Pack

Getting a nice six-pack takes time patience determination dedication and a healthy diet as well as great exercises concentrated on the abdominal muscles. You will get the fine toned muscles when you use the following exercises regularly and correctly.

1. Crunches concentrate on the abdominal muscles to sculpt and shape the muscles. Lie on the floor and cross the arms over the chest. Bend at the knees as far as they can go.

DO NOT put the hands behind the head. Raise the shoulders towards the knees using the abdominal muscles. Do not life the entire back off the floor. Exhale through the mouth as the shoulders are off the floor.

Pause one-second hen exhale the last bit of breath allowing the diaphragm to flex the abs. Lower back to the floor slowly keeping control of the breathing through the nose until the shoulders are on the floor. Do not let the head touch the floor repeat for a set of 25.

2. Sit-ups concentrate on the abdominal muscles. Lie on the floor with feet flat on the floor knees bent and fingers placed behind the ears. Sit up vertically lifting the lower back off the floor with the shoulders. Lower back down and repeat for a set of 25.

3. Leg lifts concentrate on the abs. Lie on the floor with legs positioned straight out and hands at the sides. Lift legs straight up without bending the knees until at a 90-degree angle. Lower legs slowly concentrating on the abs while rising and lowering legs. Do not allow the legs to touch the floor. Repeat for a set of 25.

The exercises should not cause pain or any discomfort. If you are experiencing pain/discomfort review how you are doing the exercises. When you do the exercises regularly and consistently you will form six pack abs.