admin answers:

Stomach crunches, leg lifts and pushups are very good.

Leg lifts can be done laying on your back, feet flat on the floor and knees bent. You can then just raise your bent knees up towards your chest. I have read that straight leg raises could hurt your lower back.

Also a combination of leg lifts with stomach crunches. Not only are these exercises good for the stomach, but also the lower back which is important.

admin answers:

Well two things you’ll need to add, about 15 minutes on a bike/treadmill/elliptical, make it really intense and fast so you burn the most fat, and as many crunches as you can do then when you can’t keep going switch to sit-ups. You need the cardio so you can get your body fat % very, very low, so your muscles will show through.
Also if you don’t mind adding in the extra time if your gym has a oblique twist machine, and for these just do about 2 sets for each side of about 10-15 reps.

admin answers:

Gee, there are some weird answers posted here for this one. Lol
To work your abdominals, you need to do crunches, and variations of it. Start with 3 sets of as many crunches as you can do, which should be between 10-30, I’m guessing. Do this for the first week, then build up to adding extra exercises such as knee tucks off the end of a bench (http://www.netfit.co.uk/assets/004s.jpg), and even adding weight to your crunches, by holding a heavy book, or a small weight disc (up to 5kgs). This will allow you to build you abs to a degree that you can see the addominal muscles under your skin, hence, a ’6 pack’.
Make sure you are not eating much sugary and fatty foods, as this will just add body fat, which is the covering over your abs. Minimal bodyfat means a defined stomach.
Do some cardio work, too, to help you tone up a little more. Anything like running for 2-30 mins, 2-3 times a week, will help a lot to achieving a 6-pack even faster.
It wont take long, within a few weeks, you should start to notice some results

admin answers:

Six packs are really hard to maintain and takes alot of will power. Here is the deal when you eat it will probably show on your stomach so what you need to do avoid to much fatty foods. Six packs are maintained by but not limited to sit ups and crunches(do as much as you could every morning BEFORE you eat). And before you take a bath in the evening or night. You packs such be in tip top shape in about a month. Could really be less if you do dem more longer and more frequently.For me i don’t have Bowflex so i hang upside down from a pole in room and do them there. You do your own thing dude!

admin answers:

Sit Ups – 50 Reps . 3 Sets
Curl Ups- 40 Reps . 3 Sets
Crunches- 30 Reps . 3 Sets

Everyday if possible.