how to get six pack abs?

Super Sets are 2 or more exercises for the same muscle group that are done consecutively and without a pause, or long pause, between them.

__________________
"It is better to keep your mouth shut and be thought the fool, than to open it and prove it so." KungFuTze
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." T. Geisel

That's the best way to get a "six pack" of abs

He's got one more in hand, must be going for the legendary 8-pack!

__________________
"It is better to keep your mouth shut and be thought the fool, than to open it and prove it so." KungFuTze
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." T. Geisel

I know women with six packs SG... being female is no excuse

That said, the people with the most significant functional strength do not have six packs, they try to use the rectus as little as possible and prefer to work other core muscles because they know the rectus will kick in anyway.

If you want to get in shape to start training again the solution would be swiming, running, plyometrics, basic calisthenics, and a sensible diet. An overemphasis on abdominal exercises, whether sold as "core work" or not, is just a good way to get a bad back. If you're training generally with correct form you don't need to do much specific abdominal training.

__________________
Consider Phlebas, who was once handsome and tall as you
High mountains are a feeling
I don't need to sell my soul, he's already in me

“	Originally Posted By: john100 I know women with six packs SG... being female is no excuse That said, the people with the most significant functional strength do not have six packs, they try to use the rectus as little as possible and prefer to work other core muscles because they know the rectus will kick in anyway. If you want to get in shape to start training again the solution would be swiming, running, plyometrics, basic calisthenics, and a sensible diet. An overemphasis on abdominal exercises, whether sold as "core work" or not, is just a good way to get a bad back. If you're training generally with correct form you don't need to do much specific abdominal training.	”

It's hard for women to get six packs because woman have a harder time burning the fat over the muscle then men. Men naturally can lose weight easier.
IT'S A FACT!

I tried swimming, running and my diet is always sensible. I barely have sugar and when I do I burn of the cals. I never eat fast food, NEVER.

My diet is organic low fat whole grain wheat cereal, and Soy milk for breakfast, fruit and yogurt for snacks during the day, Vegan toufurkey, lettuce, tomato, and cheese sandwich, or tuna, tomato, and lettuce sandwich for lunch, then for dinner I have either red sauce with ground beef and pasta with corn, or chicken, pasta and corn, or Chicken, potatoes, and corn.

That's all!

..get a heart rate monitor, learn how to use it, then do, and you can probably increase your caloric intake 50% and still lose body fat.
I know many women with very low body fat percentages, and 6-pack abs... most of them don't get a period anymore either...
Magazine images rarely equate to real health/fitness.

__________________
"It is better to keep your mouth shut and be thought the fool, than to open it and prove it so." KungFuTze
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." T. Geisel

“	Originally Posted By: bobblehead ..get a heart rate monitor, learn how to use it, then do, and you can probably increase your caloric intake 50% and still lose body fat. I know many women with very low body fat percentages, and 6-pack abs... most of them don't get a period anymore either... Magazine images rarely equate to real health/fitness.	”

1 sentence: It depends a lot on genetics too.
I'm thin but That because I exercise Like a maniac, but I can't built ab muscle as easily because I still had a thin layer of fat on top of my muscle which is hereditary from my mother side. So even if I eat like a rabbit and exercise like a manic I still don't get results. My metabolism is all slow even though I don't skip meal and I exercise a lot.
2 Sentence:
If you know those girls methods of getting abs tell me.

I did...
read the whole post for the caveats tho'...

__________________
"It is better to keep your mouth shut and be thought the fool, than to open it and prove it so." KungFuTze
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." T. Geisel

“	I tried swimming, running	”

Was that running or jogging? How many km a day do you swim?

If you exercise like a maniac you should be fit enough for going back to training. The six pack? That takes something extra. If you are genuinely training hard then you do need to recalibrate - use a heart rate monitor.

I have a 0 - 8 pack depending on diet and training. An 8 pack is the natural result of doing a lot of training regularly then one week every day getting up at 5am, doing meditation, chi kung, tai chi, and (hard core) yoga, having a bowl of fruit and some herb tea for breakfast, then spending from 9:00 am until 6:00 pm scrambling round on mountains in the hot sun with a half litre of water and some dried fruit as lunch. Then eat what you like for dinner... That or six weeks expedition kayaking. A 0 pack is the natural result of training regularly but focusing on function rather than looks...

The women - they're international standard classical/modern ballet. Bobblehead is right - it's not necessarily healthy.

__________________
Consider Phlebas, who was once handsome and tall as you
High mountains are a feeling
I don't need to sell my soul, he's already in me

Id like to know what women you know that lose weight hardier then men. I work out 2 or 3 time longer than my wife and she has lost 15 pounds to my 5. Now I have more muscle mass but but that should increase my rate of fat burn... it aint.

If your serious about functional strength dont worry about seeing the ab muscles. Work out hard and the functional strength benefits will be worth it.

Proper diet and as far as exercises, doing throw down are good. Thats when you lay on your back, have someone stand over your head, you reach around & grab his ankles for support, raise your legs up to him and he pushes them forward towards the floor. Your goal is to keep them about 3 or 4 inches from the floor and not hit the floor. Start by doing about 30 of these a day. After about a week start adding 10 each week. These work your abs really good. They are hard at first. Other exercises are of course crunches, sit ups, leg raises, V's (thats where you lay on your back and you bring your hands and feet up and touch the). It makes a V shape when you do them hence the name.

__________________
Mark R. (student of Master John Dufresne)

Everybody's different, as Green Horn & others pointed out. Genetics plays some role but not all.

DO NOT try the same things as models do to get that defined look. You will be unable to do martial arts as you'll have no energy! It will also cause short-term health problems (like your period stopping, dehydration -- which could kill you!), and these could translate into long-term health problems (like early-onset osteoporosis).

Balance out ab exercises with back, glute and hamstring strengthening exercises because one of the secrets to a great midriff is plain old good posture.

Also stop worrying so much about how your darn abs look or how many bean sprouts you should be eating. Just enjoy working out and enjoy eating good food -- that means anything fresh and well-prepared. If you are at the proper weight range for your size and age, do not worry so much about dieting. Teenage years are the most important time for taking in lots of good nutrients and not worrying so much about calories.

__________________
"Pain can be a great teacher of compassion and humility."~ Unkotare-san

"Whatever the case, it proves that countless disasters can be prevented by simply assuming everyone you're working with is a moron." ~ Adam Brown, 5 Tiny Mistakes...

SG is on the money. Heck I am 210 pounds army says I should be 179 max and and actually in great overall shape. I could be in better and am working towards that just have some injuries to get through first. The only thing that sucks is my waist is where my fat goes and I have a small neck so by the army tape test I have 26% (4% more than aloted) however I can do push ups, my first Sergeant as nearly banded me from conducting Swimming PT as he claims I try to drown people, and most days I dont even sweat from Company PT. Whats this mean, it means that though I only have a shadow of definition in my 38.5" a round waist I am in decent shape. Remember you said you want functional strength. Thats best done with a majority of multi-muscle grouped exercises (such as pull ups. sit ups, push-ups, bench press, ect) that make you get a good sweat going. I personally try to when I lift weights have the mat/equipment covered in sweat from the intensity of a workout (just be careful not to hurt yourself).

Great post SG.

__________________
"It is better to keep your mouth shut and be thought the fool, than to open it and prove it so." KungFuTze
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." T. Geisel