A Duel Day, Multi-Month Approach To Getting A Six Pack

It is a common misconception that people believe they can achieve a six pack in a matter of days. Although it would be nice to hurry up the process, building muscle is a long and time consuming effort. There is not just one correct method to building a six pack, but there are methods that can speed up the process. I have learned the strings to weight lifting over the past seven or so years, and have developed an ab workout combination that works. Some of these workouts have spawned from my own creation, some I learned from friends, and others I have taken from specific workout routines, to which I will give full credit too.

When working any part of your body, it is always necessary to warm up. The best way to warm up, no matter the workout, is to run about a half of a mile. This will provide blood to your muscles, hence warming and loosening them up. After this, it is always good to stretch. Because we are focusing on abs, I will not talk about other stretches. There is one main ab stretch that you can perform, along with a variation of that stretch.

• Lay on your stomach with your legs straight and your arms bent as if you were going to do a push up.
• Push up with your hands and keep your knees on the ground. You should feel the stretch throughout your abs.
• For a variation, simply lift your knees off the ground to add additional weight to your stretch.

This stretch is very common, but I was able to find the variation to it through a workout program called P90x Ab Ripper X.

Repeat this stretch until you see fit and then lay on your back with your knees bent.

Similar to working out other types of muscles, your abs, and general core area, should not be worked vigorously every day. I will provide ab workouts for day one and for day two, both working different parts of your core muscles.

Day 1 will cover: Crunches, Blades, Front Bridge, Supermans, Policemans, Russian Leg Lifts, Reach the Sky, and Two-Foot Blasters. If you do not know how to do some of the exercises properly, please watch the video below to prevent injury.

1. Crunches - This is the most basic ab exercise that works both your upper and lower abs. It is important, as shown in the video, to keep your body completely controlled. To receive the best outcome, perform the crunch slowly. 
   
   Perform 2 sets of 25 to 50 crunches
2. Blades - This exercise focuses on one side of your oblique muscles at a time. To receive the full effect of your abs, it is very important to build, not only your middle abs, but also your oblique core muscles.
   
   Perform 2 sets of 15 to 20 Blades on each side of your oblique muscles.
3. Front Bridge - Although you may believe that if you hold a front bridge for a long time you will build more muscle, this is false. When performing exercises such as this, it is much more effective to follow through with multiple sets of short bursts.
   
   Perform 4 or 5 sets for 30 to 60 seconds each.
4. Supermans and Policemans - One of the most important parts about getting a six pack has to do with your back muscles. When building muscle in your abs, you are contracting the muscles. If your abs become fairly strong, without the counter contracting muscles in your back, your body will develop an arch. To prevent this, perform back exercises when working your abs.
   
   Perform 2 sets of 15 to 25 supermans and policemans.
5. Russian Leg-Lifts - These exercises are very straight forward and work your abs and your buttocks muscles.
   
   Perform 2 sets of 10 to 15 leg lifts on each side.
6. Reach the Sky - If performed correctly, this exercise will work your entire core area. It is performed as you would a normal leg lift, but as your legs leave the ground, your butt comes off with it. This exercise is extremely difficult to do correctly, but there is an easier version. The simpler version allows you to raise your butt off the ground without performing a complete leg lift.
   
   Perform 2 sets of 15 to 20 Reach the sky's.
7. Two-Foot Blasters - This is the final exercise for day one. These allow you to coordinate your body by using both your arms and your legs to contract your ab muscles.
   
   Perform 2 sets of 15 to 25 Two-Foot Blasters.

As you finish up your first day of core training, you will want to switch to day two for the next workout session. It is important to alternate between these days throughout the period of your workout sessions.

This core day includes the following exercises: Plate Twists, Bicycles, Flutter kicks, Supermans, Side Bridges, and Windshield Wipers. If you do not know how to perform some of these exercises, please watch the demonstration video to learn how without injury.

1. Plate Twists - Plate Twists are very basic movements, but if done right, will yield fantastic results. I have known about this exercise for a long time, but more recently, in the past two years, I have been using a workout routine called P90x, which shows a more advanced version of this exercise by holding your hands up above your head while performing the twists.
   
   Perform 1 set of 50 twists.
2. Bicycles - One of the harder places to work on your abdominal region is your lower abs. If done right, bicycles can reach this area and will help you towards your six pack.
   
   Perform 2 sets of 20 to 30 bicycles.
3. Flutter Kicks - This exercise is very hip and leg intensive, and may be a little difficult to perform correctly if you do not have very strong leg muscles. If done correctly, though, it is important to do these, not with a set amount in mind, but rather with a time length.
   
   Perform 2 sets of Flutter Kicks for a time of 60 seconds each.
4. Supermans - Similar to the day one exercise, these supermans are a little different. Shown in the video, perform supermans with the one hand and the same side leg. Do so with the other side, and then perform supermans with one hand and the opposite leg.
   
   Perform 2 sets of 10 to 15 for each type of superman.
5. Side Bridges - Similar to the front bridge in day one, side bridges work your obliques, and are performed by rolling over from a front bridge onto one arm and the same side leg.
   
   Perform 3 or 4 sets of 45 seconds on each side.
6. Windshield Wipers - These are much harder then you may think. If you are doing these correctly they will work your entire abdominal region. It may be helpful to perform these with your buttocks close to a wall, so you do not move your legs across a vertical plane.
   
   Perform 2 sets of 10 to 15 complete back and forth wipes.

After every workout, no matter the length or type, you should always have a planned cool down. It is important to stretch in the same manner that you have stretched in you warm up. Jog a little, maybe a quarter mile, stretch, and eat a lot of protein. Protein is important after a workout to build your muscles. As said on the workout program P90x, you should intake protein before 30 to 45 minutes after your workout. In this time, your muscles are begging for nutrients and protein, and if given, your muscles will grown much healthier and much faster.

Or you could always choose to do this: