Best moves for perfecting that six pack

Best moves for perfecting that six pack

The pinnacle of fitness for many men (and some women) is to achieve the perfect six pack.

If a six pack is on your fitness wish list then read on. 

First, diet until the flab is gone.

Next it’s time to hone those muscles and train your core. 

Training your core benefits your whole body. Your stability and mobility will improve whilst risk of injury decreases. A stable, strong core is also the basis for that six pack too.

What is the best way to train my core?

Compound movements are the best way to train your core.

Excuse me?

Compound movements are where you use your deltoids (upper arm/shoulder muscle) and gluteals (bottom muscles) as well as the key stomach muscles. For example, doing a plank is a compound movement.

Isolation movements are where you target only the key trunk muscles, not the deltoids or gluteals. A standard crunch is a good example of an isolation movement.

So sit-ups aren’t the best way then?

No. Pennsylvania State University has recently looked at the best way to activate and train the core. Twenty athletes carried out a series of core exercises whilst attached to electrodes. Both isolation exercises and compound exercises were compared to see which had the best effect on the core.

The results showed that compound exercises were key to training the core muscles and forcing them to work their hardest.

If you’re looking for a strong, powerful six pack by summer then you need to get into those key compound exercises. Stay consistent with your exercise and you should see a change to your abs in a few weeks.

Get down the gym and start perfecting your plank.

 

Comments

Sarah L.
24 February 2014

Sarah L.

inspired by this, just tried the plank. Wow, it is much more difficult than it looks! It seems to be making arms hurt more than anything, what am I doing wrong?

Mary C.
20 February 2014

Mary C.

I'd like to add a woman's vote in favour of The Plank. I'm not after a six pack, but I certainly appreciate the workout for my core muscles - great for back pain - and the way it helps to achieve a defined waist.

craig t.
19 February 2014

craig t.

'Diet until the flab is gone' - This is the tricky bit for me and lots of people. I am slim built and do lots of ab work but find it difficult to get rid of the jiggly flab on my stomach. Given the positive comments below I might give the plank another try!

Elliot M.
19 February 2014

Elliot M.

The plank is a killer - if you can perfect that, you can do anything!

Freya W.
19 February 2014

Freya W.

I've referred this post to my husband.... fingers crossed!!!

Mike D.
18 February 2014

Mike D.

Another vote for the plank. If you want it even tougher you can take an arm away (if you can manage it!) Or you could put weights on your back (not sure about the health and safety of this though! )

James B.
17 February 2014

James B.

The Plank gets my vote. Best results ever, after years of getting nowhere doing crunches.

Matthew C.
17 February 2014

Matthew C.

This research is great to know! I always felt that doing the plank was really effective for my stomach muscles.

Tom D.
17 February 2014

Tom D.

Without a stable core none of your exercises will be as effective as you'd hoped - it's the basis for everything.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Subscribe

Popular Posts

By continuing to use our site, you are agreeing to the use of cookies. You can change this and find out more by following this link.