How to Get Six Pack Abs : Bicycle Crunch Exercises for the Abs
Posted by | Posted in Muscle Building | Posted on 07-09-2010
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Watch the video related to get six pack abs
Learn how to do exercises that work out the abdominal muscles, including how to do the bicycle crunch in this free video workout. Expert: Jacob Garcia Bio: Jacob Garcia is a certified personal trainer with disciplines from both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM). Filmmaker: Juan-Diego Garcia
Help answer the question about get six pack abs
What foods are not suitable if trying to get six pack abs at 14?
I am 14 and I am starting to see my six pack abs but I need to know what foods are not suitable whilst trying to get six packs. Please help me because do not want to eat the wrong foods and not get six packs.
How much time do I spend doing this a day? Any help please.
@elisavarelat Key word there is student
Try adding in cardio.
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The cardio shouldn't decrease your muscle mass…
Maybe keep your routine, but try adding it in 2x or 3x a week.
A high Glycemic Index is one of the things that causes most belly fat. Refined sugars and empty carbs (white bread, white potatoes, you know, everything the high protein diets rail against) are the main contributors. Still eat your carbs, but stick to whole grains, wheat breads, etc. Stress is also a lead contributor, so I don't' know if you're particularly stressed out at 15, but definitely engage in some relaxing activities, whether it be reading, meditation, prayer, whatever. The exercise will help with that too.
I don't know how long it will take, but don't forget that as you lose weight, your caloric intake will have to change in order to keep losing weight, though at 6'1" it doesn't sound like you have much more fat to lose.
It's good that you're drinking so much water! Avoid caffeinated and carbonated beverages, they dehydrate you, and too much salt is no good either. Remember to give yourself a day or 2 of rest each week to let your body heal itself. I'm way impressed with your dedication. I have a lot of knowledge, but no willpower. I should be taking tips from you too
@elisavarelat I’ve always ate before exercise and never experienced any of the symptoms you listed. If the body hasn’t had any source of fuel, especially nutrition intake before exercise, won’t this make performance of exercises sloppy and not done to full potential?
@iPhoneAppReviewTV
lol yeh for sure.
Do about an hour of cardio 3-5 times a week. I would add planks into your routine, because I feel they are underrated and work all of the core muscles. Do 2 X 1-2 minute planks. Work out your abs every other day.
best ab workout ever!!!!!!
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture, for example). In your hands hold a little dumbbell. Please, make sure that it is not very heavy, start with one kilo, for example, or you will damage your back and spine!
Slowly move the upper part of your body back, until it's parallel with the ground. Stop for a second and move it back to the sitting position. Repeat ten times.
Every week add to the number of repetitions.
You will see the results in a week, guaranteed! You will see or feel under the fat – if you have any – six pack and muscles. Dumbbells do wonders. Much better than these crunches – I came up to three hundreds and there was no results AT ALL. With the dumbbells you will see it in a week.
I was like you. These crunches, they are easy. Once you can do 50, then it does not matter how many you do – you stay the same. Because you use your own body weight as weights, and it is the same all the time, so once your muscles got used to it, it's a no go!
Repeating an easy exercise many times will lead you nowhere.
@Makojumbi
that’s just the refresh button…
how long do I have to do this exercise a day?
Hey buddy,
Ok first off, great job making an effort so far, that's the main thing. Let's refine your effort though and get you set and ready for the pool.
The only answer I can really give you is "I don't know" mainly because I don't know where you're at physically or how old you are. I'm going to guess though that you're 15 or so and new to weightlifting with a little bit of a tummy. If you're younger you won't build muscle as much so don't worry about it if you don't.
Abs: A good defined six pack has more to do with weight loss/fat content than exercising. Keep doing the bicycles but if you can "pinch an inch" of fat on your stomach, you need to lose weight too. 10 or 12 percent bodyfat and they'll start coming out. Cleaning up your diet is the best way to fix that.
Pecs: Lift heavy. Pushups are fantastic and one of the best exercises ever along with pullups and lunges BUT due to your feet as a fulcrum, you're only pushing half your weight. So if you weigh 150 a pushup is the same as doing a 75 lb bench press. You'll build mass but not as much as if you did three sets of six reps on a bench press at your max. However if you don't have access to a bench press, try this. Due as many pushups as you can in two minutes. Put a watch on the ground and go for it. Good form, all the way down. And feel free to rest but not more than ten seconds. My record is 83 so beat that and you'll have some decent muscles on your chest. It takes work but it's super quick and you only need to do one set. Do it every night and record your progress.
Arms: You say you're doing three sets of lifting weights for each arm. So I'm going to assume that you're doing three sets of curls. Great start! Curls build your biceps but you need to keep a balanced approach to your arms. Your triceps make up 2/3rds of your arms and so the bigger they are the bigger your arms look. Try this workout, for each one do one set every day to failure (till you can't do anymore):
The two minute pushup thing
Curls (both arms at the same time palms facing up)
Military Press
Hammer Curls (both arms/ palms facing each other)
Overhead Extensions (point your elbow to the ceiling and extend the weight)
Bench/chair dips
If you're too sore ever then rest but you'll know if it;s a good sore or a bad sore. And once you can do more than 15 of any of these it's time to buy bigger dumbells.
To answer your question though, you should notice a diference in two weeks or a month and your friends will start noticing a difference after about two months.
P.S. Don't worry about looking like a bodybuilder. It's harder than you think.
i have been doing this exercise for a month now and have a omfg six pack, love it (the girls too, LOL)
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