One of my very first goals, when I got into fitness, was to get my abs to show (aka ripped abs). That word is important to note: ‘show’.
Because we all have abs.
It’s getting them to show that is the part we have to figure out.
Maybe you will be surprised to hear that I rarely perform ab-specific exercises. These are only 1% of the equation maybe less.
do a minimum of 60 crunches per day plus more depending on how shredded they feel. Also do leg lifts to work the lower abs & 2-3 minutes of the plank (works the whole lot at once)
Dont forget to run or bike or whatever at least 4 times a week for at least an hour.
That’s good news for our wallets. But are crunches really a magic bullet if you’re going after the superficial Jersey Shore six pack? If you’re naturally very lean, then yes – you can stop right here. But for the rest of us, no.
Here’s the real secret: A powerful workout that incinerates any body fat hiding your abs and a smart but lower (not crazy low) carbohydrate diet.
The good news is that you may already have a six pack. The bad news is that it’s probably comfortably hidden under a layer of body fat. Even a small and healthy layer of body fat will do a good job to hide your abdominal muscles from view. But if a six pack is really your goal and focus (spending that same energy elsewhere may be more rewarding), then you’ll have to step up the cardio and really monitor your eating. Goodbye pizza and pasta and hello up-hill sprinting and intervals!
Do shoulder lifts. Crunches are a staple exercise, but the more suitable name should be shoulder lifts because of the movement in the anatomical skeleton. When you properly do a crunch, you should notice that you are not pulling on your head, neck, or forcing yourself up with your hands. When you force your spine, you risk hurting your back and neck. Follow good mechanics by simply elevating your shoulders off the floor and slowly lowering down. It may not feel like you are doing much, but the results will come faster than doing more. Use the two-second rule and remember that steady is better than fast.