There is rarely an issue of a fitness or lifestyle magazine which does not portray some sort of ‘magic bullet’ to get a six-pack, or to lose weight, or to get fit for spring / summer / autumn / winter. These miracles range from months to weeks and even days in some cases.

The bookshops too are full of wonder diets and exercise plans, and a measure of their success can be found in the number of such books which find themselves on the shelves of charity shops. Perhaps the original owner has become slim and fit, and no longer needs the book; or perhaps not !

Here, we unravel the myths and legends as well as looking at what really counts when developing a six pack.

Relevant muscles

The abdominal muscles are a set of four paired muscles, the most important of which support the trunk, and support the lower back. This means that people with weak abdominal muscles may tend to suffer back pain. The largest group, the rectus abdominus control the tilt of the pelvis and the curvature of the lower spine, as well as gaining admiring glances on the beach. Many of the popular ‘abs’ exercises work this particular muscle, but it is important that the other groups are not neglected.

The key to having them look good is more to do with what goes on in the kitchen than what exercises are performed.

In common with all of the other muscles in the human body, everyone has abdominal muscles. The key to having them look good is more to do with what goes on in the kitchen than what exercises are performed. No matter how many situps, crunches, twists or whatever you do, the ‘abs’ will remain hidden if you are carrying too much fat.

Body type

People with different body types will find it easier or harder to maintain visible abs. Ecto-mesomorphs and mesomorphs have the best chance to achieve a six pack, due to natural genetics. The mesomorph is the one with the naturally athletic looking body, and genetically prone to good muscle gains. The ecto-mesomorph is similarly athletic, but has more trouble in gaining muscle. They can generally eat virtually anything and not appear to get fat, hence the abs stay visible.

The endomorph – big, round and naturally large may always struggle to gain visible abs, and may not be physiologically able to maintain them easily.

Abdominal exercises

Whatever the body type, when trying to develop the abs through exercise, it is important to do the exercises in the correct manner. Throwing out hundreds of sit ups, very, very quickly and with massive counter – weights may look impressive to the uninitiated, but in reality will have little effect. As with any other muscle building exercise, the key is to do them slowly, controlled and with progressive overload to stimulate the muscles. Allowing gravity to take control significantly reduces the effectiveness of any exercise.

No matter how many situps, crunches, twists or whatever you do, the ‘abs’ will remain hidden if you are carrying too much fat

Eventually, weight can be added – either to a suitable machine, or simply by holding a weight disk or sand bag to the chest.

Unlike other weightlifting exercises, exercises for the abdominal muscles such as sit ups and crunches, should be done with a rounded back to prevent undue pressure or even damage to the lumbar region.

Research has suggested that compound exercises such as squats can be as effective as specific abdominal exercises in working the abs, so once again dispelling the myth that lots and lots of crunches are the answer.

For more advanced trainers, supersetted abs work can increase effectiveness. Weighted sit-ups, the plank and crunches done slowly, controlled and in quick succession will work even the most highly trained abs.

It is important to repeat the most important part of the message.

• Protein shakes, supplements, diets and other magic miracle pills are not the answer.
• The key to having a visible six pack is a clean, healthy, balanced diet coupled with a programme of resistance training which progressively loads the muscles.
• No amount of abdominal exercises will work if the abs remain hidden under a layer of flab caused by poor diet.
• Slow and controlled movements are best, with progressive overload of the abdominal muscles.
  

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