[wizzy-zim]

Hi everyone,
i'm not in bboying but i already started to view tutorials for top rock and thank you for all the information people give in this website.

My question is: how to get strong abs, like 6 pack. Because since all time(i'm 17 years old), i can barely see a six pack when i contract my abs. I'm not fat, and i'm not a body builder i'm just in shape, but more on my top body and arms.

So give me exercices to get abs and some that i can do at home too. And how many time per day i need to do them.

thank you very much

[reVeL]

You should check the stickies, there should be some ab exercises on there. I think with bboying you'll start to get them, on my 5th bboying month I already had a 4pack and now the last 2 are starting to show. I barely did any ab exercises, some crunches now and then but if you probably wanna speed up the process then workout more.

[KRC]

You should search the forum......... but anyway theres lots of threads.

[wizzy-zim]

Yes i did look in forum there is a guide but too many exercice and i don't know which one to choose. When i contract my abs, i can see the 6 pack but not totaly. And which bboy moves use your abs?

[Alcab-boy]

Cardiovascular burns fat, so you can see your abdominal muscles. Crunches, v-sits, and others add muscle and definition.

Bodybuilders.com has great training programs to get a six-pack.

[KRC]

Originally Posted by wizzy-zim And which bboy moves use your abs?

Any move that needs to keep either hands or legs in a certain way. ie. Handstand.

[wizzy-zim]

thanks a lot guys
and what are technics to burn fat?
i don't think i have a lot cuz when i contract myself i can see a lot of muscles

[Alcab-boy]

Cardiovascular exercises such as running, jogging, jumproping, dancing, swimming, etc. burn fat.

[Rougen]

What everyone else said, but also, planks for the win - awesome abb exercise.

[PreshStilo]

don't forget to train your oblique muscles too for more stability

try oblique v-ups

[wizzy-zim]

thanks guys
any idea of how long i should run (i have a good cardio, did last year 22 km non-stop ) and how many time per week

thanks

[shadowbane91]

LoL for one, alternating between jogging and sprints does burn fat more efficiently, for instance, power jogging or just normal jogging for 2-3 minutes then sprinting for the next 100meters or so (my friend said 30 seconds but by the end of the 3rd sprint of doing that...call me unfit but I was a bit puffed out). You can also try the foodwork endurance plan on the footwork section.....Thats killer! If you can get a buddy who shares a similar passion for getting abs as well (as well as commitment lol!) then you can do ab exercises together, its always more entertaining when your training together.

[Alcab-boy]

Sounds a bit like HIIT (High Intensity Interval Training). Try looking that up on google. Helps great for weight loss.

[wizzy-zim]

Hi guys it's me again,
so yeah i wanted to get my 6 pack (abs) and you told me i had to do cardio right?

well i'm running since 2 weeks 4 times a week, but here's the problem

i started to run like 5 km in 17 minutes for first week but then, i saw in differents websites that running fast for short period of time (less then 40 minutes) doesn't make you loose calories but glycorine. (i was like wtf is that...)

so i followed their advice and i start running slower but 40 minutes (i was running around a soccer field and i did 17 * 400m. in 35 minutes) for the second week.

but the problem is that i feel that i'm more tired when i run faster in short period of time then if i run 40 minutes but slower. So what is the best for loosing calories (and getting finally my 6 packs cuz i can see it hard when i contract my abs). So help me! thanks

[Alcab-boy]

I wouldn't run for more than 30 minutes. If you haven't, try looking up HIIT (High Intensity Interval Training). Probably the best for losing fat and gaining muscle.