ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Will Ab crunches alone give you six pack abs? Learn how to get Six pack abs in weeks

Updated on August 9, 2017

Why doing Ab crunches alone will never give you six pack abs?

There is always a lot of fantasy around Six pack abs. And the first thing that comes to most peoples’ minds is Ab Crunches. People quite often assume that Ab Crunches alone can give those chiseled six pack abs. There are numerous Ab crunch machines marketed over the internet and TV claiming to provide six pack abs just by working out for a few minutes.

Rectus Abdominis

Well, does anyone really know the science behind getting Six pack abs?

To start with, everyone has Six packs in their bodies. The muscle is called rectus abdominus, a paired muscle which runs vertically on each side of the abdomen and the corresponding vertical connecting tissues and the horizontal lines that give the Six pack. But the problem is, for most of us, the six packs are covered by Flabs and hence it’s not visible. So, in order to make it visible, you need to burn all the unwanted fat and Flabby muscles. Will Ab crunches alone do the job? Absolutely not!!! I have seen many people doing Ab Crunches for years but they haven’t reduced an inch around their waist. The truth is, our body will first start putting fat and flab first around the mid section i.e, Tummy. At the same time, if you reduce your body, the abdominal fat will be the last to disappear. You will NEVER get Six pack abs unless you get chiseled muscles on all the other parts of the body viz, shoulder, chest, biceps, triceps, thighs etc.

The Spot reduction myth

There is nothing called "Spot Reduction"

There is nothing in the world called “Spot Reduction”. You cannot reduce a particular part of your body through exercise. If you want to reduce your abdomen, you need to bring down the overall weight. Even if you do 500 crunches per day, your abdomen will not shrink. You will not see any tangible effect unless you reduce your overall body dimensions

Most people are ignorant of the above fact and continue falling prey to costly weight reducing equipments and so called “Weight reduction/Fat burn pills”

How can one get Six pack abs then?

Well, one needs to devise a workout and diet regimen first. Cardiovascular exercises like Running, jogging and skipping are the best in burning fat. You could start these in light intensity, then move onto moderate intensity and then to heavy intensity. Higher the intensity more will be the fat burning effect. A moderate intensity workout of 30-40 minutes four times a week is more than enough. Simultaneously, cut down on food intake. Diet control doesn’t mean fasting. Fasting is bad for health. You just need to reduce Carbohydrate and fat intake and at the same time increase protein intake. If one needs to reduce from 200 lbs to 140 lbs and obtain a six pack, he/she should do the same in a period of around 3 months. If she/he does it in 1 month through fasting, it’s bad for health. You metabolism will get affected and you will once again put on weight in the same pace in which you lost it.

What happens when you fast? Suppose the person above is consuming 2500 calories per day. In order to reduce his weight to 140 lbs, he decreases his calorie intake to 1400 calories per day. He may lose weight rapidly but he may not know that he's losing only his muscles and not fat. As a result, he will lose only weight and never reduce his fat. He will become weak and starved and will eventually cheat and eat heavily to regain his energy. But, he will only gain fat again leading to increase in weight. So, Fasting is NOT the solution to reducing fat

Hence it’s important to follow a proper leaning/reducing regime

Now let’s come back to the six pack abs…..The six pack will start appearing only when your body weight reaches around 150 lbs. Only at this stage, Ab crunches will be effective. This is the bottomline. In other words, Fat people will not benefit anything from Ab crunches at all if they do not bring their overall weight to a decent muscle mass stage which is somewhere between Bulk mass and Lean mass.

Even at this stage, doing Ab crunches alone will not help you. You still need to combine them with Diet control and Cardiovascular exercises like running and skipping. If you are able to go to Gym, then hit the Treadmill and the cross trainers and do the Ab crunches simultaneously. Ideally, the Ab crunches must be done once the cardiovascular exercises are over. The reason being, the cardiovascular exercise would have already mobilized the fat deposits and increased the overall metabolism. Weight training could also be combined but they are not as effective as Cardiovascular exercises when it comes to weight reduction. Further, weight training is anaerobic and you may be forced to eat more after your workout in order to compensate the energy loss from your muscles.

How Ab crunches must be done?

Most people would stick with a particular ab workout, for example, Reverse Crunch. This may not be efficient. Further, it could lead to muscle injuries or back pain. You need to combine 4-8 exercises and do them every 2 days in different combinations. For example, do three different workouts on Monday and the next three on Wednesday. Rest is very important because muscles need to relax. Rest period of 48 hours would be ideal. Do different Ab workouts like Side crunch, hanging crunch, leg lift etc in 3-4 sets of 20-25 repetitions each.

Ideal Ab workout regimen:

An ideal Ab workout regimen should focus on all the below areas of your mid-section


For obliques, the following exercises are advised:

* Dumbbell side bend

* Oblique Crunches

* Knee Raise to the sides (Lying)

*Knee Raise to the sides (Hanging)

Rectus Abdominis :

* Reverse Crunch

* Decline Crunch (without weights)

* Decline Crunch (With weights)

* Leg Raise (Lying)

* Leg Raise (Hanging)


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)