13 Year old wanting six pack help
6 packs are mainly to do with diet. You can have a huge 6 pack but it can be covered by flab. Now I know you said that you are not flabby but I thought I would just point that out for any others looking at this too.
Exercise wise what are you doing at the moment? Any sport, what sport?
The abdominals respond to differing exercises, like for example I wasn't doing many ab exercises targeting my lower abs so I had a really well defined 4 pack but then introduced some lower ab exercises and I am already seeing results.
I've been using the NAVY SEALS workout and the following are the ab exercises:
First you need to warm up - main ab exercises follow (these are not the warm up exercises):
cross arm sit ups
half sit ups
cruncher sit ups
atomic sit ups
good morning darlings
Try to leave out any rest time inbetween exercises as any rest will decrease the gains you could make. I would recommend starting off with 5-10 reps per exercise as it can get quite intense.
Don't overcook it - first time you try it take it easy and if you don't know what the exercises are just ask or google them
Also planks and side planks are good. Try to hold them for as long as possible and then rest for a bit before trying the other for as long as pos.
I can hold a plank for 5 minutes as my record have that as a target to try and beat
ok thank you
i just done one for 3 minutes lol
well also my sports are footbal , moto x , bmx , basketbal and i do eac for atleast 1hour each a week minimum i would say routhly
btw im 15 but 1 thing you need 2 remember that at that age 6 packs are a lot to do with genetics, obviously if you eat a load of rubbish and the extent of exercise is sprinting in COD (lol) then you won't get a 6 pack but if you do as I said, watch your food then you should see a 6 pack
so honestly thats it i just drink milk eat lots of fruit and veg
lots of protien im geussing ???
how long will it take
Brad, how long it takes is up to you. There can't be a exact answer, it depends on how much effort you put it.
My little friend you are not at the age to get the six pack , i think you don't need to get it ,my friend when you reach to the age of 18 then you can do it . so please don't try to have it..
I agree that you're a little young to be concerned about having a six pack, but whatever... if that's what you want, that's what you want.
The most important ingredient is your diet. You can't eat garbage and expect the have great abs. You want to eat lean proteins and lots of fiber. If you're going to drink milk, make sure it's low-fat (this goes for all dairy). Also, be sure to drink plenty of water, and avoid carbonated drinks (and once you're old enough - avoid alcoholic drinks too).
As for effective ab exercises, forget the crunches/sit-ups. Choose between the Bicycle Maneuver, Captain's Chair, Plank, etc. All of these are more efficient than crunches. If you want quick abs, this will be a good start.
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