How To Get A Six Pack In 3 Months!
By Jose Fuentes/C.S.P.S./MS/S.M.C.S./Blogger
Self-discipline and bordering on diet masochism was required few years ago to get a six pack. Plus, tons of cardio, and hundreds of crunches.
Gee; I missed those days, the hard work and hours put on the gym paid off big dividends; I didn’t begrudge a minute of it. Thankfully, as a researcher, and certified trainer, I have developed a technique that anyone can follow and get not only their fat off their tummy. But a nice toned abdomen!. Best of all, these 3 step technique is ludicrously simple.
Let’s start with the Rectus Abdominus.
This is a long flat muscle on either side of the linea alba. It runs from the pelvic bone, to the base of the breast bone and medial parts of the ribs, 5, 6 and 7. In well conditioned lean athletes it will form a “six pack”, or “four pack”. Weakness of the rectus abdominis or (anterior abdominal muscle: pyromidalis, transversus abdominis, internal and external obliques abdominal) can cause chronic instability of the pelvis, due to abdominal pelvic rotation and movement. This can lead to back pain. 80% from all Americans will suffer from back pain, and weak abdominals are the primary cause.
Weakness of the rectus abdominus and other abdomen muscles, can be identified by potting of the abdominal wall in the location of the weakness. (Upper and or lower muscle).
On the first month, we will focus on develop a nice mid section. For that we need to do 5 key tasks:.
a) Drink 1 gallon of distilled water for 2 weeks
b) Drink 8 0z glass with cilantro leafs once a day
c) Drink 8 oz glass of parsley water before you shower
d) Drink 1 cup of mint tea before bed
e) Do 30 minutes of cardio every day or 4 days a week
f) Concentrate on 5 reps of sit ups on up to 20 reps per set till you build 100 reps total.
Here are the exercises that will help you develop your mid section quickly:
-Grab 2 light dumbbells, and do 20 reps of crunches keeping your lower back down and have your arms flat and above your chin line. Squeeze your abs on your way up. Inhale down, exhale up. (Perform an abdominal drawing maneuver) Pull the abdominal walls to the inside as you coming down.
-Feet Up Crunch. Bring your feet up and grab a light medicine ball tight. Keep your eye on ball and arms flat again. Lower back down and chin up as you crunching up! (“Again perform ADIM”) or drawing maneuver.
-Mountain climbers. Place your hands on the med ball and bring knee to your chest level. Alternating legs, complete 20 reps again!
-Repeat step 1 and 2 for another 20 reps each!
Transversus Abdominis Work Out :
Origin: At the lateral one half of the inguinal ligament (groin), the illiac crest (hip bone), lumbodorsal (lumbothoracis) fascia and the inside surfaces of the lower six ribs.
Function: The transverse abdominis is a flat muscle with transverse fibers that forms the innermost layer of the abdominal wall. The fiber runs horizontally, around nearly the entire abdominal cavity from near the spinal column to the linea alba , the transverse abdominis compresses the abdominal viscera, assist the expulsion of the contents of various abdominal organs (urination, defecation, parturition (given birth) heck even for vomiting. Aids in the rotational support of the pelvis and is very important at moving foods and nutrients, through the digestive track.
Indication Of Weakness:
Weakness in the transversus abdominis will cause the abdomen to relax at 70 degrees of lumbar flexion. This will result in a decrease in tension on the thoracolumbar fascia and the stability of the lumbar and pelvic region. This can cause injury, pain and discomfort.
Exercises for month 2:
We will perform 200 reps on this month of different sets.
20 reps x 3 sets Of Supine Leg Extension.
Perform this exercise while lying on your back with your knees bent. After lowering your lower abs, straighten one leg and hold it about 4 inches off the ground, raised your opposite arm above your head :
Russian Twist 20 reps of 3 sets :
To do a Russian twist, started seat. Raise your feet several inches off the ground. Or start modifying it as shown on picture. Lean back slightly. Twist from side to side. Keep your core tight. Breath in between!
External Oblique Abdominal:
Origin. At the external surface of the lower eight ribs
Insertion: At the linea alba, the inguinal ligament and the anterior portion of the illiac crest.
Function: These muscles are on each side of the abdomen and run diagonally downward from the ribs. The external obliques aids in rotation of the spine, when working independently, when working together, aid the rectus abdominis to flex the spine, abdomen compression and to support the abdomen viscera. Abdominal compression, is extremely important for protecting the abdomen and low back. Abdominal compression creates intra-abdominal pressure, this is the real reason to wear a weight belt during heavy lifting, to protect the low back and abdomen!
Exercise for Month 3:
Try stirring the pot and a combination of month 1 and 2 exercises. Just follow my video below of client Michelle!
For more information on personal training, weight loss, and one on one training systems click link below!