3 best excersizes?

[(Rage)]

What are the BEST 3 excersizes that help getting abs, and 6 packs?

Just name me 3, and if you have a picture or so of how to do it, it'll be much appreciated, not that I cant search, but who knows?

I want excersizes that target all the abs. Lower, and Upper.

Another Q, when do you start seeing your packs coming out if you say you exersize about 3 times a week for your about, about 2 sets of each excersize, no more than 3 excersizes that are between 10-15 sets? When should I expect to see " packs" I have only one packs, and had them SINCE JULY or something, and nothing has changed since in abs area.


Thanks!

[nitecrawler]

I think Best is quite subjective term but if you want three toughest exercises then those should be:

1. Jackknife push up i.e the one done with wheel roller
2. Dragon flag. (can be seen in Rocky iv )
3. single handed deadlifts (for obliques)

This is what i think tough I maybe wrong

well as for workout I guess any exercise that you can't do more then 15 rep should be ok. also the visibility of your abs depends on your body fat %

you can also refer here:
http://shapefit.com/forum/viewtopic.php?t=1523

[(Rage)]

Yesh i know, bf% is pretty bad, im working on it though. I'm not fat. Not overweight, but...I have high bf%. I was 29.5%, and in one month, i lost 0.5%. Dont know it's good or not, but ill check the excersize and how to do them, and see if I CAN do them in the first place.

I checked them, except for the last didnt fnd it, im not sure I can do that. I still dont have a lot of strength. I can't even do "guys" push ups until now. I can only go hal way through, chin doesnt close to the floor at all.

What about the usual sort of excerisizes? Like, leg raise, or something like when you sit on a chair that goes backward, and you sit it on it, and go like 90 degrees back, and then forward ( i forgot the excersize name)...hmm?
Are they good for getting packs? Plus, do girls get their packs differently than guys, in time, and shape too?

[Boss Man]

Try Leg Raises, they are a good one that helps.

The basic movement involves-

1. Lying on your Back, and keeping your hands by your sides, Raise up the Legs about 45-60 degrees, trying to keep the Legs straight.

2. Bring the Legs down together until they almost touch the floor, then raise them up again. Try to minimise any Spinal Lordosis, (Curving of the back).

You should try a set of 10 reps first, and see how you go. You might find you can do two. If you can do two sets, then give yourself about 10-15 seconds between them.

[(Rage)]

Thank you, yeah I tried doing two sets, it's pretty tough, but it as managable.

How about workinf 3 different excersizes and eahc targets a diff place. Like one targets upper abs, one lower abs, and one middle/all, and doing on set of each about 12 reps. Is that going to be useful, or no? Better stick to an excersize, and do two sets of it. or so?

[felguard]

Check this out: http://exercise.about.com/od/abs/ss/abexercises.htm

[(Rage)]

Thanks, some of these are helpful, but is there anything that helps getting both 6 packs & burns the fat around the hips?

For stomache vaccum, if done everyday, is it bad? Or done while doing cardio?!

[swanso5]

vacuum best done 5 times a day at evenl;y spaced times...breath in and hold x 10secs then release x 10secs x 1 - 2mins each day...good for trim waist but for hips just eat and train well and hard

[(Rage)]

When you say 5 times a day, you mean sperately? I dont get the whole 10 sec x by 1 and all..

do you mean do it 5 times a day
and each time, hold breath for 10 secs, and then that it?

Sounds silly, but i dont get it, and does it help with the too?

[swanso5]

do 1 set at 5 different times during the day...1 set = 10secs sucking in as hard as you can, relax x 10secs for 3 cycles

10secs suck in, 10secs relax, 10secs suck in, 10secs relax, 10secs suck in, 10secs relax = 1 set

do this maybe before each meal which will be rayher evenly spaced and frequent (5 times a day)

[(Rage)]

thanks, i get it now!