The Armageddon of six pack

by Rossella Pruneti

Since you probably haven't ever seen your own six pack, you may believe it is an invisible enemy. Not at all. Your enemy – and well visible – is the fat layer between skin and muscle tissue that not allow to reveal the muscularity underneath.
Other enemies include: bad posture (TIP: it'll suffice to gain your right posture – standing straight and holding in your gut - and you'll see your tummy flatten automatically); bloated abdominals due to water retention (TIP: drink lots of water and take a mild diuretic – fat burner); too much gas and/or constipation into your stomach and intestines (TIP: for gas, purchase charcoal pills or tablets with simethicon at your local health store; for constipation, check your water and fiber intake).
However, subcutaneous fat is the worst enemy of a firm abdomen because it can hide your washboard abs.
Your war strategies against it will be diet, training – both cardio and weight training – and high quality supplements.
Here we'll discuss specific abs exercise and a few tips that can help.

ABS TRAINING
Contrary to workouts of the past, research has taught us that traditional sit ups and leg raises are not ideal exercises. Nowadays exercise scientists teach us that sit ups and leg raises also work hip flexors. Since hip flexors arise from the lower back, sit-ups and leg raises call upon the hip flexors which has in many cases led to lower back pain.
So what is the most effective ab exercise? The way to go are crunches.
Crunches mimic the primary movement of the abs – to draw rib cage and pelvis together or vice versa, maybe even the both at the same time (like in leg tucks).
There are a number of crunch variations, so it's not all that easy to get bored with them.

BASIC CRUNCHES
As you curl up, look at any point on the ceiling. Don't look at your legs lest you should yank your neck and cause neck pain. Do 4 sets of 15-20 reps.
You want to use a resistance – a dumbbell or a plate. If you do, my favorite method is: 8 reps with a resistance (a dumbbell or a plate), 20" rest, 20-30 reps, 1' rest. Repeat for 3-4 sets.
Extra-Tip
You want to use a resistance - a dumbbell or a plate.
If you do, my favorite method is: 8 reps with a resistance (a dumbbell or a plate), 20" rest, 20-30 reps, 1' rest. Repeat for 3-4 sets.

CABLE CRUNCHES
In my opinion, these are the best weighted crunches. Attach a rope to an overhead pulley. Kneel down. Holding the rope, curl downward not with your arms but with your abs. Do 4 sets of 15-20 reps.

REVERSE CRUNCH
It works the lower portion of your rectus abdominis. Make sure not to do leg raises: your legs must remain bent.
Do 3-4 sets for 15-20 reps without overweight. Advanced: superset 10-12 reps with ankle weights and 20-30 reps without overweight.
Extra-Tip
Advanced: superset 10-12 reps with ankle weights and 20-30 reps without overweight.

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"Subcutaneous body fat is the layer of fat that resides between the skin and muscle tissue. It is also the "blanket" that literally hides all your hard work.
Clearly, you must do everything in your power to thin this tissue.
The only way to do this is to eat less and exercise more."

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Other potential AB spoilers include:

•Bad posture
TIP: Strive to work towards and maintaining correct posture.
-this includes standing up straight, holding your shoulders back, and keeping your gut in.
•Bloated abdominals due to water retention
TIP: Drink lots of water and take a mild diuretic - fat burner.
•Bloated abdominals due to gas and/or constipation
TIP: For gas, try charcoal pills or tablets with simethicon. For constipation, make sure you are drinking enough water and taking in an adequate amount of fiber.

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