I need an Ab program that will get me six pack by the summer.
I dont mind doing a bit of jogging.
cheers

1. Stop doing Wing Chun
2. Do situps until your stomach screams.
3. Repeat in a different position.

If you have fat all over you'lll need to workout more than just situps. Abs need low body fat to pop out.

Get body fat to low single digits.

Get body fat to low single digits.

Low single digits? You're joking right? Anything lower than 6% will probably kill you.
I believe that at 2-4% you're talking about essential fats, stuff you need to insulate your organs, regulate your body temperature.

try crunches and leg lifts with a medicine ball between your legs

Eventually you will need to add resistence, either with a machine or by palcing a dumbell on your chest while doing crunches.

A strict cardio regimen, watching your diet, and doing any kind of ab exercise should show off your abs unless your genetics get in the way. My personal favorites for abs are decline crunches while holding a weight plate, Roman chair situps, and hanging leg raises.

I've used a program called Legendary Abs 2 from Health for Life for years. It will definitely strengthen your abdominal muscles. As far as the 6-pack goes, genetics could be a factor. I know some fat grapplers who have terrific strength but don't look cut or ripped.

Just for the record, leg raises don't work your abs.

Just for the record, leg raises don't work your abs.

You're kidding right? I'm talking about the one where you hang from the pull-up bar and raise your legs by flexing your hips as tight as you can go, and then raise your feet towards the bar by flexing your waist. That hits your rectus abdominis and obliques pretty well.

If you're moving your legs, basically bending at the hip, you're not working your abs. You're only working your abs when you're bending your torso itself. Most people I see doing leg raises bring their legs from straight down to straight in front of them. No ab work whatsoever.

think...try to hump your face for 'leg raises' to work

http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingStraightLegHipRs.html

This is the kind I'm talking about. I think I know the ones you mean, however, the ones where they just try to make an L shape with their bodies and think thats enough.

If you're moving your legs, basically bending at the hip, you're not working your abs. You're only working your abs when you're bending your torso itself. Most people I see doing leg raises bring their legs from straight down to straight in front of them. No ab work whatsoever.

Curl that ass biotch !!

Curling your torso towards your hips = abs
Curling your hips towards your torso = abs
Bouncing a porn star on and off your hips = lucky bastard !!

:spanky:

Koto..... yes, those will hit your abs.... BUT, they're still primarily a hip flexor exercise. You'll notice his trunk doesn't flex til he's damn near at the end of the movement. A very inefficient ab exercise at best. And don't give me any of that "But I feel the burn in my lower abs" crap.... most of the burn people feel in their "lower abs" is really a burn in the hip flexors.

And LOL @ the guy's list of synergists. He's only trying to make himself sound smart by knowing all of these muscle names. For example, he names one of the muscles in the quadriceps, but not the others... and yet his knees aren't moving. Hmm.... does this make sense? And how are the tensor fascia latae and adductor longus and adductor brevis BOTH synergists? They work opposite movements. And what happened to the adductor magnus? And there's no way the sartorius (an external rotator) is doing anything to assist that movement. Sure, several of those muscles act as stabilizers.... but a stabilizer serves a very different function than a synergist.