How to Get 6 Pack Abs :

A full vertical crunch is great getting 6 pack abs. This one is great because it recruits all your ab muscles by getting your upper body and your lower body into the action. Get on your back and bring your legs up so they're pointing toward the ceiling. Put your hands behind your head (or just hold your ears) and raise your shoulder blades off the floor - this will contract your abdominals. While you're doing this, stretch your legs upward as if you're trying to get your heels on the ceiling (point with your heels not your toes).

Some people worry about overworking certain muscles when trying to simply get 6 pack abs. If you are afraid to add resistance to your ab workouts because of fear for developing muscular love handles, don't worry. As I have mentioned earlier, the side abs is a sheet of muscle and even if you add resistance to your side abs exercises the muscle is practically impossible to protrude. Your side abs doesn't have enough capacity to expand like you front muscles do. A large waist means a lot of fat in that area, nothing to do with ab muscles.

Will calories affect your 6 pack abs? Yeah, calories do count, but here is how you should pattern your caloric intake: You want low calories (about 2,000 for men and 1,200 for women) for 2 weeks followed by higher calories for 2 weeks (about 2,500 for men and 1,500 for women). Doing your calorie intake like this will help you lose fat and build lean muscle mass -- just what every bodybuilder desires. (You should send these numbers upwards somewhat if you are doing energy intensive training such as running.)