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How to get Six Pack Abs quickly

BY: David Prakash Kumar | Category: Health and Fitness | Post Date: 2010-01-29

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   David Prakash Kumar
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Genetic factors

Genetic factors play a major role in the person getting six-pack Abs. There are many people who have a particular body type and this causes an inability of them to attain this kind of muscles in their body. This is especially true in people who are having parents who are obese and the kids also are prone to have a similar kind of body because of genetics and also lifestyle.

Food factor

Food that is low in fat, is the second very important to have a perfect abdomen. Eat only food with more protein, fruits and vegetables, thus reducing your consumption of fat.

The idea is that you work a few hours at the gym or at home for nothing, if you have a diet that will not allow you to make the stomach to be flat and your abdominal muscles to be strong. Even if you have strong abdominal muscles, it will be covered by a thick layer of fat.

Maintenance training

Training abdomen should be done at least four times a week, but preferably exercising each and every day would be better. The training should last for a minimum of about 15 minutes, so the training would hurt you. Training must change about once every two months, because your muscles will get used to the movements and they would not have the desired effect.

Here's a great way to make your abdominal training. Do 3-4 sessions on each of the exercises that you find below. Beginners should do between 10 and 20 repetitions per set and gradually increase to reach 30 repetitions. Those who have been doing these exercises for a longer period of time can do more sets.

Upper Abdomen strengthening

First, you have to increase the strength of your upper abdomen. Lie down on the floor, feet on the bench and bend at an angle of 90 degrees. Lift your head and shoulders until your body forms a 45 degree angle to the floor. Then return to starting position. Continue doping this again and again. This will help to make sure that your upper abdominals are strengthened.

Do not pull the neck when doing lifts or you will definitely get a neck sprain. Also, remember to exhale when you raise your body and the muscles are contracting. Also remember to maintain this rate of breathing.

Lifting legs

This exercise is great for developing lower abs. Lie flat on a bench or floor and raise your legs at the hip. Hold the legs in this position for about 10 seconds and slowly bring the legs down. This will help to get your lower abdominal muscles strong and toned up.

The oblique abdominal muscles

The third exercise helps to strengthen the oblique abdominal muscles, the ones on the sides of the body. This is a little more difficult. A simple way of doing this is to do the same exercises as for the upper abdominal muscles, but twist your body as you raise your body.

Want perfect six pack Abs?

Progressively increase the number of times you do the exercises and the duration too for the perfect six pack abdominal muscles.

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