How to Get an Eight Pack

Posted on June 19th, 2009 by Marck

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Many people want that toned, defined body not just for strength and endurance, but also for looks and appeal. A fit, trim body is a good sign of peak physical conditioning that can also boost your self-confidence. You can start with your abdominal muscles; here are some exercises to help keep your abs fit and trim.

The Abdominal Muscles

The abdominal muscles are a group of support muscles found in the torso. Bodybuilders and athletes must maintain the fitness of these muscles to keep the body stable and fit for intense physical activity. Eight-pack abs are also great to show off at the beach or the gym, which can boost your confidence and self-esteem.

Here are the parts of the abdominal muscle group:

External and internal obliques
Transversus abdominis
Pyramidalis
Rectus abdominis

The abdominal muscles are not connected to limbs or joints that bear load or exert work, so the muscles can be quite difficult to train and to strengthen. To target the abdominals and get that cut, ripped, defined eight-pack you always wanted, you have to isolate the muscle group.

Crunches

Crunches are the best way to contract and relax the abdominal muscles. To get the most out of crunches, follow these steps:

Lay flat on your back with your knees raised, and your feet flat on the floor.
Place your hands on the back of your head, with your fingers just behind your ears.
Lift your upper body up, concentrating flexion on your abdominal muscles.
Do not lift your upper body to its full extent, so that your chin will meet your knees. You may run the risk of back injury.
Hold the position for one to two seconds, and slowly get back to the starting position.
To exercise the lower abs, perform a half-crunch while lifting your legs up from the floor and toward your chest.
To exercise the obliques, perform the crunching motion sideways.

A balanced diet and regular exercise can go a long way in making your body fit and trim. With enough work, you can make your way to that set of ripped eight-pack abs you always wanted.