Do you want to know the most effective ab exercise and factors for producing six pack abs? The following ab exercise is one that the (ACE) American Council on Exercise has determined to be one of the most effective ab exercises.
While ab exercises won't spot reduce fat from the belly, strong abs are imperative for keeping your body healthy and protecting your spine.
The Bicycle exercise is the best to target the rectus abdominis or as we all have come to know as the "six pack" and the obliques, the waiste or spare tire according to a study done by the ACE.
To do this exercise correctly: 1.
Lie face up on the floor and lace your fingers behind your head.
2.
Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3.
Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4.
Switch sides, bringing the right elbow towards the left knee.
5.
Continue alternating sides in a 'pedaling' motion for 12-16 reps.
One of the most frequently declared goals of men in the gym is to get ripped abs.
The ab muscles are what really categorize someone who is serious about their health, because without fortitude and a fair amount of exertion, getting ripped abs is a ambition that will never be reached.
While everyone has developed ab muscles to some extent, it's getting them to show that becomes the major concern for most.
This is due to the fact that most of us tend to store our body fat in the abdominal area.
This is also one of the most intractable places to drop fat from.
With that said, if you know the philosophy for how to get ripped abs, you can make this goal a certainty.
Genetic factor: The foremost thing you must become conscious of, is that every person has his and her own uniquely shaped abs.
Arbitrarily selecting a picture out of some men's magazine or billboard and saying that's what you want your abs to look like could be a goal just not achievable, because even if you did get good enough shape for your abs to show, they may not be genetically shaped in a comparable way, therefore, the look of your abs will still be dissimilar.
Recognizing that this facet is out of your control and not getting hung up on it is one step further on your pursuit to get ripped abs.
If you are unable to do this, you'll only become more discouraged as time progresses, which is a grave motivational killer.
Rest assured, though, that if you can get your body fat low enough and perform proper, targeted exercises for this muscle group, your midsection will acquire second glances.
Food factor Next comes the diet phase of the equation.
Everyone has ab muscles, but most have a layer of body fat blanketing them.
Removing this layer is going to be about 90% dietary endeavor and 10% exercise exertion when it comes right down to it.
If you aren't ready to take control over the foods you are putting in your mouth, ripped abs should not be a goal for you.
While the old concept used to be that you should eat a diet as low in fat as possible in order to get rid of body fat, this has changed in recent times.
Now, diets that are higher in protein, fair in fat and low or moderate in carbs are making an advance, as this helps to manage insulin levels.
At the end of the day, it's really going to come down to your total calorie ingestion, with less weight placed on how you get there, assuming adequate protein is present.
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