It is evident enough amongst most men and women that doing a lot of sit-ups and crunches does not give you a six pack and more importantly it does not make you lose fat. This is because of the muscle called rectus abdominis, which is divided into three (it’s actually divided into four) rows and further divides the middle part to make two columns that result in a six pack, and sometimes depending on your genes it may result in an eight pack. This muscle is already there in your body, but it is covered by a layer of fat which makes it hard or impossible for the rectus abdominis to be seen or appear when needed. This layer of fat is what we are fighting against when we work-out and diet for a sexy and chiselled six pack.

To strengthen your rectus abdominis and lose body fat will require time, perseverance, dedication and patience, at the end of the day it will be worth it. Let me give an example of a few exercises that will ensure a good six pack if taken with a balanced diet.

Crunches:

Lie down on your back; straighten your arms so that they are aligned to your body, take a deep breath and slowly begin to bend your knees and at the same time pull your shoulders towards your knees, you can put your hands on the sides of the forehead as you do as many crunches as you can, when taking brakes do not take more than two minutes, and be careful of the pain in the neck if you do more than required. If at all the pin persists for more than two days, do yourself a favour, go see a doctor.

Leg Lifting:

Leg lifting helps a lot with building the last two stubborn abs at the bottom of the abdomen, they ensure that you get a full six pack. Lie down on your back, bend your knees slightly and slowly start to lift both of your legs up to the 90 degree position. Do it several times guarding against any unpleasant pains.

Sit ups:

Bend your knees slightly as you lie down, lift your body up to the 90 degree position and release to go back to the original position, do several guarding against any unpleasant pains. You can also adjust from that by holding weights on your hands, then cross your arms at your chest and do the same process several times till satisfied.

Squatting:

Stand up; raise your hands to a position parallel to the ground, adjust your feet to a wide stance, to distribute stress on your back and knees evenly. Bend your knees to allow downward movement until your quads are parallel to the ground, make sure that your back is flat as you keep balance. This can also be done by weights to strengthen those quads and hamstrings. Squats generally contribute a lot to fat loss and making sure that your body can burn the belly fat for a more staggering 6 pack.