The best six pack abs exercise for beginners

To get a good six pack ab workout...

Raise your knees up and curl your hips up until your knees touch your elbows and then lower your knees back down slowly until your feet almost touch the floor (DON'T let your feet touch the floor) and repeat the exercise for 8-to-12 reps...
Make sure your hips and butt come up off the bench as you raise your knees up to touch your elbows and...
Don't use your arms to pull yourself up - your hands are to only be used as support hooks to keep you from falling off the bench and it's okay to use your arms just a little bit to help you but... Don't pull with your arms too much because you won't get a good six pack ab workout.

If this exercise is too hard you can do 2 things to make it easier

Raise your knees up as far as you can without having to touch your knees or...
You can lower the bench or do this lower ab exercise on the floor to make it easier or...

If this exercise is too easy you can do 2 things to make it harder

You can keep your legs straight while doing this exercise and come all the way up to touch your knees or...
You can raise the incline bench or...
You can get a 6 pack doing hanging leg raises which is the best six pack ab exercise for non-beginners.

Responses to "The best six pack abs exercise for beginners "

Chris

Since you're already lean and you're not happy with your abs...

You do this ab workout at NowLoss.com/abs

Drink at least 100 ounces of water a day.

eat mostly high qulaity foods like the foods at NowLoss.com/199

Adrian Bryant | 07.24.09 - 1:32 am

I am 26 I'm 5'6 and I 115 lbs, I want to build abs and I have been tring differnt exercises that I do everyday for the last 10 days and was wondering do I really need to get on a diet in order to build muscles since I have realy no fat to me as it is, I thought dieting was only to help keep fat off but does it have other effects to. Thanks for any imput you can give me to help me build to a body I can be pround of.

Chris | 07.23.09 - 7:56 pm

mike

is it a way you can send me a pic of your belly to nowloss@gmail.com so I can see if it's more fat loss or ab work you need

Adrian Bryant | 06.26.09 - 8:44 pm

hey im 16 im 5 feet 11 inches tall n i weigh 168 pounds. my body fat percentage is 8% ive been doin ab workouts for 2-3 months now i can start to see my abs but i can only see a 4 pack my diet is great n i go to the gym 2 times a week n workout my abs every other day. why cant i see my other 2 abs? how much longer til i have my 6 pack?

mike | 06.24.09 - 8:32 pm

Amanda

See how to get a perfect body

Adrian Bryant | 05.22.09 - 9:54 pm

I am 16 and I have a triangular shaped body. My waist does not match my breast size. What can I do to change that? Is there any exercises that I can do?

Amanda | 05.21.09 - 11:55 pm

yoyo,

Yes but...

You need to lose belly fat to see six pack

Adrian Bryant | 04.21.09 - 8:35 pm

are sit-ups good to do six packs?

yoyo | 04.21.09 - 3:57 pm

rania,

To remove the last bit of tommy fat - you'll have to go to NowLoss.com/15 & NowLoss.com/abs

Adrian Bryant | 02.17.09 - 7:32 pm

hello adrain iam not fot iam55 kilo and159 tall and iwant to removethe little fat from my tommy to muscle or it may be not fatness because ihave 4 children but iknow that my tommy is softcan iget the muscle without diet by the exersise only because iam not fat and how long does it take to get it thank u too much

rania | 02.17.09 - 9:35 am

#40

knottsluv,

You and your son look at how to lose weight at home - this'll help him lose weight and get abs but as for the mile...

The main thing he needs to do is to just practice running the mile and...

Doing the home weight loss workout maybe along with doing intervals on a treadmill will help him build up his endurance to run a mile

Adrian Bryant | 01.29.09 - 3:43 pm

#39

Hi My Son Is About 4'7 Mabey And Is 11.Last Time We Went To The Doctor He Weighed 123Lbs. He Keeps Telling Me That Hes Going To Lose Weight And Get Abs. The Thing About It Is He Has To Run A Mile Next Year Hes In The 6th Grade. He Is So Scared. he Cant Believe In Himself To Run A Mile. Can You Please Help Him To Be Able To Loose Weight Get Abs And Be Able To Run A Mile?

knottsluv@yahoo.com | 01.28.09 - 5:03 pm

#38

sakthies,

Doing ab exercises won't make you lose muscle size.

Not lifting weights for a long period of time + not eating that much is about the only thing that'll make you lose muscle

Adrian Bryant | 01.03.09 - 6:12 pm

#37

hi im 17 6'1, 80 kg. i am a heavyweight trainee.i work mainly my chest , arms, shoulders and etc. now i m thinkin of doin intensive abs exercise too. but how do i do it without losing weight and size cos i worked really hard to gain these big muscles.

sakthies | 01.03.09 - 1:32 am

#36

pandahouse88,

NO,

to get a six pack you need to have a body fat % of less than 10% so...

Only diet & exercise (see NowLoss.com) will help you lose more fat and this weight loss plan here will help you lose more fat but...

YES,

trying to lose fat may help you get a 4 or 6 pack in a month but doing ab exercises alone will not make you reveal your hidden six pack

Adrian Bryant | 12.25.08 - 11:23 am

#35

Hey I'm a Asian male about 5'10 and 146 lbs. My body fat percentage is about 12%. I have been doing abdominal exercises such as crunches, bicycle crunches, and reverse crunches for the past month or so. I have felt some results such as harder abs and slimmer waist. By doing more extreme and harder exercises, is it possible to see a 4 pack within a month?

pandahouse88@sbcglobal.net | 12.25.08 - 2:25 am

#34

cydy1,

You need to keep losing belly/body FAT in order to see full ab definition and since you're somewhat on a fat loss plan...

Go here to see how you can speed up your weight loss

Adrian Bryant | 12.23.08 - 7:52 pm

#33

I am 165 lbs, 5'6 and have a natural hour glass like everyone but it covered by my belly fat. well... mainly what seems to be lower ab fat. Anyway, I go to the gym 5 days a week I do 30 mins of treadmill and 30 mins of cycling or ellipical or a stretching class. I see definition in my upper ab but what am I missing with the lower? I am trying to get in shape for spring

cydy1 | 12.23.08 - 6:00 pm

#32

chaddy-04,

It's going to take you a while and since you're already lean...

it's going to take longer for you to lose weight (fat) because you don't have too much fat to lose in the first place so...

You'll need a weight loss plan like this one here to burn enough fat to see your abs

Adrian Bryant | 12.13.08 - 8:47 pm

#31

im 15 years old, like 5'10 almost 5'11 and i weigh about 180 to 180 lbs, im not huge but im not skinny, i want to loose my fat and get abs, how long will this take? please get back to me

chaddy-04 | 12.13.08 - 4:37 pm

#30

chris,

you have to keep burning fat with diet & exercise to see your abs

Adrian Bryant | 12.09.08 - 6:56 pm

#29

i am a 15 year old guy and i weigh about 140 and is 5'6. im not sure if i have less then 10% body fat, but if i suck it in, i can see flat abs, how long would i have to do ab exercises to see a impact

chris | 12.09.08 - 6:37 pm

#28

Sha'e,

You should be able to do some of the exercises here at home

Adrian Bryant | 10.29.08 - 10:15 am

#27

Im 22 and have the "thick" figure. My stomach is not flat, but isnt huge either. I want to give it some definition. I recently started working a second job and dont even have time to workout. (I use to workout 2x day). I need something that I can do at home before work and before I go to bed to create definition. (what exercise and how long before results and how many reps) THANX!!!

Sha'e | 10.28.08 - 11:49 am

#26

Courtney,

Go here to get a flatter belly

Just do this workout for a tighter stomach

Go here to lose belly fat

Adrian Bryant | 10.27.08 - 7:03 pm

#25

Hi, im a 17 year old girl and i am very busy. i weigh 212 lbs and im only 5'6. i have lost 10 lbs by doing really nothing besides taking care of my boyfriend's 4 year old son. My main concern is losing my belly fat and tightening up my belly. How can i tighten and flatten my belly in a way that is quick and has good results??
PLEASE HELP!!

Courtney | 10.27.08 - 5:22 pm

#24

meagan,

Try these lower ab exercises and Watch this video for flat abs

Adrian Bryant | 09.21.08 - 7:23 pm

#23

i am 14 and i am pretty tall i have hard abs but my lower stomach isnt flat.
how can i get my lower stomach hard too?

meagan | 09.21.08 - 4:04 pm

#22

theresa,

Look at this to remove belly fat so you can see your abs

Adrian Bryant | 09.18.08 - 11:14 am

#21

i have a very toned waist, but i cant really see the six pac that i want. What should i do for fast results?

theresa | 09.18.08 - 1:46 am

#20

mike,

Go here for a full abs workout plan and answers to your question

Adrian Bryant | 09.06.08 - 6:19 pm

#19

hi i was just wondering how many times should i do this exercise?

mike | 09.05.08 - 4:54 pm

#18

Jamie,

Go here to see how to lose belly fat so you can see your abs

Adrian Bryant | 08.25.08 - 7:40 am

#17

Hi im 13 years old and want a six pack! i have been doing crunches for about 4 weeks and my abs are rock solid but i cant see any pack can u suggest any excercises to help me or just help me?

Jamie(Schoolboy 2) | 08.23.08 - 8:51 am |

#16

Jamie,

Here's other six pack ab exercises you can do

Adrian Bryant | 08.20.08 - 10:30 am

#15

I have been doing crunches and benching about 1-2 times a week, but i keep pulling muscles in my stomach and im only 13 years old. Ss there any other excercises i could do to get a six pack in like half a year?

Jamie | 08.19.08 - 4:41 pm

#14

skoolboy,

It depends on what your definition of "in shape" is...

If you're trying to get a six pack then YES...

This ab exercise and other ab exercises will help you but...

Read this to truly get a six pack

Adrian Bryant | 07.28.08 - 7:45 am

#13

Hey there. I'm entering highschool,
and I'm trying to get into shape. I'm 13 and 136 pounds. Fairly active, I also eat pretty good. Now with this excersise and a couple of others. How long do think it will take to get into shape? Is it possible to estimate,
or is this a useless question. Sorry if it is. I also like the site by the way. Keep it UP!

skoolboy | 07.27.08 - 9:41 pm

#12

Aly,

Generally - Men need less than 10% and women need less than 15% to see thier abs and if you truly mesured your body fat to be 8.5% and you still can't see your abs - then maybe you need to focus more on building up your six pack ab muscles and YES- you can still try to lower body fat to make your abs more visible

Adrian bryant | 06.21.08 - 11:44 am

#11

Would someone with 8.5% bodyfat be able to see there six pack when doing this exercise? Or should I lower by bodyfat even more?

Aly | 06.21.08 - 4:03 am

#10

80's baby ,

Getting a smaller waist = Losing overall body fat (including belly fat - Goto NowLoss.com to lose body fat) + doing ab exercises + Doing this waist exercise

Only too much body fat bulk will give you a boxier look and if your midsection is already firm - it may be no need to do exercises for the midsection and truly get that hourglass shape - you'll just have to lose overall bodyfat and or flush out excess water weight

Adrian bryant | 05.02.08 - 8:05 am

Hi~ First of all thank you for your site!

I am trying to get the true "hour glass" figure, and I am focusing on my waist, I want to get it as small(narrow)as possible.
I've heard before that doing a lot of abdominal excersizes will give me a "boxier" look, which I do NOT want. Is that true?
What would be the best excersize for me to accomplish this?

Thank YOU and I love what youre all about!

80's baby | 05.02.08 - 1:18 am

sarah,

You really can't isolate the internal oblique without working the external oblique (and vice versa) andthe key to making your waist smaller is either losing more bodyfat or by toning up your shoulders and back to make your waist appear smaller

Adrian Bryant | 04.20.08 - 4:53 pm

is it true that if internal oblique is trained too much it will actually make your waist thicker? and external oblique is better to train for some thats looking to get an smaller waist?

sarah | 04.20.08 - 4:13 pm

Arsal,

2-to-3 times a week doing 4 sets of 8-to-12 reps is really all you need and remember... You won't see your results until you burn off your belly fat by losing weight all over your body.

A flat bench is okay only if it's challenging for you

adrian bryant | 04.16.08 - 5:54 pm

How many repititions of the sets must be performed each day for quick results? Additionally, is a flat bench equally good? What if an inclined bench is out of reach?

Arsal | 04.16.08 - 4:24 pm

jazmine,

This exercise is only meant for toning your abs and not losing weight - Go here to see how to lose 40 pounds fast

Adrian Bryant | 03.11.08 - 10:45 pm

How long does it take to like lose 40pounds jsut wiht doing tis exersixe.? =))

jazmine | 03.11.08 - 10:23 pm

Kay,

As far as building up your six pack abs muscle -you'll see results right away but as far as being able to see your six pack...

That all depends on how much belly fat & overall body fat you have to lose to be able to see your six pack

adrian bryant | 02.26.08 - 8:27 am

how long does it take to start seeing results with this exercise?

kay | 02.25.08 - 10:07 pm

Ask me questions or leave comments about "The best six pack abs exercise for beginners"

To Look Good Naked...