10 Pack Abs
This little 10 minute abs workout is one of my favorites, and it’s an amazing system for building six pack abs fast. And the best part is that you don’t have to spend hours at the gym; in fact, you don’t even need the gym if you don’t want, as the entire program can easily be performed at home.
Why Just 10 Minutes?
Because that’s all you need to get your body into that optimum muscle-toning and fat-burning zone. Of course that’s assuming you employ my “work smarter, not harder” principle. What that means is we’ll only perform exercises that get the maximum benefit, and skip any that don’t make the cut. While that might seem counter intuitive at first, remember that you whole body is effectively one big muscle, and while we won’t be target-training smaller muscles with isolation exercises, those muscles are used while performing the bigger movements.
Everybody wants their six pack. And getting six pack abs is not impossible for most people, especially with the right combination of diet and exercise. There are a few simple tips that, if used properly, are perfect for showing you how to get a 6 pack.
The first part of how to get a 10 pack is by watching your diet. Even if your abdominal muscles are very toned, you’ll never be able to see them if they’re covered by a layer of fat. So, you’ll need to get some cardiovascular exercise to burn fat, and eat foods that help you rid your body of fat, too.
You can be well on your way to 10 pack abs with the seated bar twist. For this exercise, start out seated on a chair or bench with your feet shoulder width apart and the bar on the tops of your upper thighs. Grip the bar with your hands, palms facing down, with a grip just wider than your shoulders. Lift the bar directly above you and bend your arms backwards, bringing the bar down to where it is resting on your neck and shoulders. Your 10 pack abs will be created when you begin to twist slowly from side to side with your feet planted firmly in front of you. Be careful not to pull your shoulders to perform an unnatural twist. You are only going as far as your waist alone will allow.
Another exercise with a weight bar and free weights that can help you achieve 10 pack abs is the weighted bar side bend. This exercise is similar to the seated bar twist in that your actual starting position is with the bar behind your head, resting on your neck and shoulders. The only other difference between this exercise and the seated bar twist is that you are standing up. Everything else is the same. Twist slowly to either side. For maximum benefit in building 10 pack abs, hold for at least 2 seconds when you reach your maximum stretch. You should be prepared to do at least 3 sets of 12 reps on both sides.
Finally 3 Myth about 10 Pack Abs
1. Think you’re doing yourself a favour by doing crunches every day? Think again. The rectus abdominus (six pack muscles) are like any other muscle; over-train them and they’ll stop growing-keep doing exercises like crunches everyday and that’s exactly what’s going to happen. Try the plank once in a while; it targets muscles that the crunch will never in a million years get to. It’ll hit the postural muscles that are used to working hard by making sure you don’t fall on your face, and guess what? Because of this they can be worked just about every day.
2. Ab exercises will give me a six pack. Doing ab exercises will get that area stronger but if you’re looking for the holy grail of fitness, the six pack, you’ll have to burn fat to reveal that hidden treasure. There’s a saying: “great abs are made in the kitchen”, what you eat and your cardiovascular training will play a big part. Shed the fat and you’ll see the pack.
3. It takes forever to get great abs. Again, I hate to sound like a broken record but we all have the same muscles. It might take longer for some people to lose fat, but all things being equal, if you train properly and eat right you’ll get them.