Striving for Six-Pack Abs
Flat stomach, tight abs -- we all dream about it. Here's how to get them, with step-by-step instructions and photographs.
Six-Pack Abs: Reality or Pipe Dream?
So what about the six-pack? Is it attainable? Can anyone get it?
Although possible, most experts say it's rare.
"Six-pack abs is really a pre-cellulite phenomenon. It tends to be
reserved for those in their teens and 20s," says Cotton. "It gets more
difficult as we age because we get more subcutaneous body fat." However,
with the right genetics and strict program, even people in their 30s and 40s
can have six-pack abs.
Genetically, women have a disadvantage when it comes to that. Their bodies
store more fat than men. For good reason, says Calabrese. Women's bodies are
designed to bear and nourish babies and fat is the primary energy source to
support fetal development. In addition, Calabrese says, men generally lose
weight quicker as a result of regular exercise.
For women to lower body fat enough to have a six-pack, says Cotton,
"that might even interrupt their menstrual cycle."
That's why Cotton doesn't encourage such extreme goals.
"I personally think it's on the order of ridiculous," he says.
"If you're spending that much time on your abs, you're wasting time and
taking time away from other muscle groups. It's a show muscle.
"When I have clients that are obsessed with that, I work on values and
self-acceptance. People want a perfect body, they want a Lexus and they want a
3,000 square foot home. They're objectifying the body."
There are important reasons to train the midsection, however. The core
muscles of the abdominals strengthen the torso, improve posture, decrease low
back pain, and reduce risk of injury.
Abdominal training can also improve other areas of fitness. If you're a
golfer or tennis player, working with a stronger core is going to give you more
power behind your stroke or serve and reduce risk of shoulder
injury. A stronger torso, for example, will put less strain on your knees while
So let's get to it. Here are the experts' choices on the most effective
abdominal exercises. These should be performed two to three times weekly (for
beginners, two is plenty to start). Each exercise should be executed until the
point of momentary muscular failure, which should happen between 30 and 90
seconds. This is considered one set, which should be no more than 15 to 20
repetitions. Rest for 30 to 60 seconds. Concentrate on performing each exercise
slowly with good form. Work up to completing two to three sets of each
Reverse Crunch: Lie flat on the floor with a neutral spine, with
knees at a 90-degree angle, feet a few inches off the floor and legs together,
hands by your sides (behind your ears if you're more experienced). Focus on
contracting your abdominals to lift your hips up and in toward your rib case.
Exhale as you contract; inhale to return to starting position. Done correctly,
this exercise isolates the lower half of the rectus abdominis and the