ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to build 8 pack abs?

Updated on April 24, 2011

Leg and knee raises

Do leg and knee raises for the lower abs and the only way you are going to burn up the fat from your abs is by doing a 15 to 20 minute high intensity cardio workout every alternate day and just do your upper abs and lower abs on two alternate days as well and 1000 sit ups is just going to build hard abs but they would not show until you burn the fat around your mid-section and that can be achieved only by a low carbohydrate, low fat diet along with the cardio.

Roman chairs

Also you can do Roman chairs with weighted plates. First do two sets each of 20 reps and then take a weighted plate and do. The plate should be so heavy that you could do only 12-15 reps. Do 3 sets of this. On this day only, train the lower abs also.

After two days or so, in the same week, train the oblique muscles. Do heavy dumbbell side bends and then side crunches with ball or so. After that, do barbell side bends or twisting.

Train abs twice a week

One day abdominus rectus and other day obliques. If your abdominal muscles are really growing, you will feel your tight abs even though, you have a layer of fat outside since spot reduction is not possible, so if you want to remove that thick layer of fat, you need to do some cardio also as suggested above.

Go for heavy weightlifting for large muscle groups

Especially those "press" exercises like shoulder press, bench press, leg press etc. should be done heavy. Heavy is a relative term and not absolute. By heavy, I mean that the weight, which will not allow you to do, more than 8 reps. Do pyramid sets. Don't do cardio more than thrice a week. Also include some proper weight lifting exercises like clean and press, dead lift. They also work for overall thickness of the body.

Diet for good abs

Burn more calories

Also note that since you need mass, so make sure you are not burning more calories than you eat. Eat six to seven times a day. Taking two big heavy meals is not the idea. I mean you should divide your meals to six times a day. The meal should contain 60% carbohydrates, 20% protein, and 20% fat. This doesn't mean that you should calculate the calories, etc. every time. I just mean that you should get the rough idea and include lots of compound exercises instead of isolation ones. For each muscle group, don't do more than 4-5 variations and don't train for more than one hour.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      leo sharma 5 years ago

      I hve read this...lets see how it results

    • profile image

      Noabsman 5 years ago

      Can I get a easier way?

    • profile image

      Jimbo 5 years ago

      I do not want 8 pack... well, it would be nice, but I would be grateful for 6 pack.. I almost have it, but the upper part is bigger than the lower. Is the knee/leg raise enough for the lower part? Also, I am sorry for my English - I'm not native speaker.

    • profile image

      Adebayor 6 years ago

      Nice ones

    • profile image

      prashanna 6 years ago

      i don't have 8 packs so iam trying

    • profile image

      suhim 6 years ago

      i will try this

    • profile image

      Leo Ramos 6 years ago

      Okay so it's the end of the first month of the new year, i just got a member ship at the YMCA and i have had prior weight training before, but have found my abs to be very hard to define. i'm going to try this out and post my results in 3 months time. thanks!

    • profile image

      angel 6 years ago

      hey im about 130 i have a six pack but i want to difine it more. im skinny and i cant gain much waight.i was a wrestler for a year best work out ever. if you dont like lifting waights i sugest some kind of marshal arts

    • profile image

      angel 6 years ago

      hey im about 130 i have a six pack but i want to difine it more. im skinny and i cant gain much waight.i was a wrestler for a year best work out ever. if you dont like lifting waights i sugest some kind of marshal arts

    • profile image

      Hemanth 7 years ago

      Hi.

      I liked this site vey much.

    • soni2006 profile image
      Author

      Rajinder Soni 7 years ago from New Delhi, India

      Thanks Michael. I need to update this article. I will do it. Thanks.

    • profile image

      michaelFIT 7 years ago

      please update article for fitness community. Many reccomendations for ab exercises are no longer relevant. eg. "1000 sit-ups" or any type of crunch. Focus on larger core exercises for abs like. "planks, planks exercise ball, side planks (obliques). Bicycle kit (forward and backwards) stiff leg alternate leg reach. You get the point. But please update your article, lot's or it is wrong. Thank-you have a nice day

    • soni2006 profile image
      Author

      Rajinder Soni 7 years ago from New Delhi, India

      Thanks a lot Workouts For Abs. I will have a look into your hubs today.

    • profile image

      Workouts For Abs 7 years ago

      I guess the six pack is old news now:) There's a lot of great info in this page. Nicely done.

    • soni2006 profile image
      Author

      Rajinder Soni 7 years ago from New Delhi, India

      Thank you so much Iddu.

    • profile image

      iddu 7 years ago

      supeurb fabulous speechless wwwwwwwaaaaaaaaaaavvvvv

    • soni2006 profile image
      Author

      Rajinder Soni 7 years ago from New Delhi, India

      Hi Trsmd, well defined abs make you look sexy. Abdominal workouts done for developing 6 and 8 pack abs make your whole body flexible and active boosting energy in your body. Plus nowadays, 6 pack and 8 pack abs are in fashion.

    • Trsmd profile image

      Trsmd 7 years ago from India

      what is the purpose of developing 8/6pack?

    • soni2006 profile image
      Author

      Rajinder Soni 7 years ago from New Delhi, India

      Thanks a lot for your comment abdominal workouts.

    • profile image

      abdominal workouts 7 years ago

      8 pack abs are a big deal to get (I don't even have them!) but I think that your hub provides people with a good range of exercises to help develop their abs.

    • soni2006 profile image
      Author

      Rajinder Soni 7 years ago from New Delhi, India

      But that less than 1% of population having eight pack abs needs to work really really hard to keep the abs in good shape because it is really difficult to maintain one for a long period of time. Thanks for your comment diet for abs.

    • profile image

      diet for abs 7 years ago

      I love the hub. Getting an eight pack means a lot of dedication and discipline. I guess that is why it is one of the most sought after achievements in the fitness world. Did you know that less than 1% of the populations has eight packs abs. That has to be a huge boost for your confidence.

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      Hi Michael. Read this hub https://hubpages.com/sports/Bodybuilding-and-muscl...

      to know how daily exercise and use of proper diet can help you get best v-shaped body.

    • profile image

      Michael 8 years ago

      8 pack abs is man most desire.

      But how can I get flat body with the best abs?

      I've heard so many people gossip that the best way of shaving man body is doing a proper diet.

      With a daily exercise.

      Brin @ 8packabs.com

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      Thanks for the info Ramcy.

    • profile image

      Ramcy 8 years ago

      I agree, that there are many way to get close, specially when loosing weight and form your body of the desire you want.

      But,is there's a fast way to form my chest in a month?

      Brin @ 8packabs.com

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      Thank you very much.

    • FirstStepsFitness profile image

      FirstStepsFitness 8 years ago

      Well done !

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      Thanks for your comment ef.

    • profile image

      ef 8 years ago

      i have a 6 pack go to be an 8 pack but this will help

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      You are welcome Paul.

    • profile image

      Paul 8 years ago

      I'm going to follow this I'll post my progress here, thanks for the advice.

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      Thank you so much Rituji for your kindness and support.

    • soni2006 profile image
      Author

      Rajinder Soni 8 years ago from New Delhi, India

      Yes ocbill I mentioned low-fat low-carb diet with the above exercises in order to control the fat deposit around the abs because doing these exercises alone is not going to help and if you will do them without following proper diet instructions, you will not achieve your goal.

      Burning more and more calories is another important thing.

    • Ritu Narang profile image

      Ritu Narang 8 years ago from New Delhi

      hi, my son likes your artcle very much.

    • ocbill profile image

      ocbill 8 years ago from hopefully somewhere peaceful and nice

      very good info. I almost disagreed with you until I saw the low carb low fat diet in conjunction with the exercises. and youdo want you r body to burn fat naturally as wlth with resistance exercises.