Arun Chase's Top Muscle Building Tips And Secrets Revealed

By Arun Chase

If you switch your television onto the home shopping network, there is no doubt that you will see countless machines that promise you six pack abs in no time. Do they really work? Not really…I bought plenty, and guess where they sit now, somewhere hidden in storage!

Let’s face it, If these “magic” machines worked, do you think you would be here now? Because I can bet it’s likely that you have bought one of these machines in the past, that promised you the earth, but never got you the results that they showed you!

So…How Do You Really Get Six Pack Abs?

Getting well-defined abs takes a good combination of many factors. But, it is important to make sure that you have a good program, where you eat the right food, use the best exercise routine to target your abs all over and do enough cardio to get rid of the fat sitting on top.

Let’s start by looking at which ab exercises can you do?

Lower Abs Exercises

For Lower Abs, the exercises which really work well are hanging knee raises, decline reverse crunch or simple leg raises (to which you can add weights). My fave one is the hanging knee raises. Here’s how you do that:

Hanging knee raises:

1) Grab a horizontal chin up bar (above your head), position your grip on the bar a little wider than shoulder width apart. Hang from the bar so your legs dangle straight down, with the pelvis rolled slightly backwards, and both arms extended at arm’s length.
2) Raise your knees upwards, and as you do so, slowly bend your knees, keeping both of them close together as they move toward your torso. Carry on going till the torso makes a 90-degree angle with your thighs. Exhale as you perform this movement and hold the contraction for a second or so.
3) Go back slowly to the starting position and breathe in as you do so.
4) Repeat for the number of reps prescribed.

Quick Tip- use gloves or chalk on your hands to prevent yourself slipping.

Middle & Upper Abs Exercises

For middle and upper abs, you can target those muscles well using crunches (can be really great if you do it on an exercise ball), kneeling cable crunches, barbell rollout and the plank. Here is how you do kneeling cable crunches:

Kneeling Cable Crunches

1) You need to get in front of a high pulley, cable pull down machine and add on the rope attachment. Choose the weight and then take hold of the rope with an overhand grip and kneel down (onto your knees) facing the machine, with your back being straight but at around 45-60 degree angle to the floor.
2) Pull the rope down, move your hands close together and place your wrists on your forehead. Make sure the cable comes down at a slight angle, away from the machine when you do this and your elbows are tucked into your body. Now flex your hips slightly and arch your back. This is your starting position.
3) Keep your hips stationary, and contract the abs as you bring your elbows, head and upper body downwards towards the middle of the thighs, so you do a crunch. Exhale as you perform this portion of the movement and stop at the bottom
4) Now slowly return to your starting position, described in number 2). Breathe in as you do this.
5) Repeat steps 3-4 for as many reps as required.

Obliques

Finally for the obliques, to help build muscle where your love handles are, you can do the air bike, side plank, dumbbell oblique side bends and hanging oblique knee raises.

To do the hanging oblique knee raises, it’s the same as the “hanging knee raises” described above, but where, instead of bringing your knees straight up, you bring them towards either elbow, to hit the sides, instead! This will help build muscle there.

You should only really work your obliques a little, and mainly IF you have trouble putting on muscle in that area, not to get rid of your love handles!

So let’s now create your workout…

You want to train your abs, at max twice a week e.g. once maybe on Monday and the other maybe on Friday.

For workout 1, choose 1-2 exercises targeting the middle and upper abs, 1 exercise that targets the lower abs, and finally 1 exercise to target the obliques. For workout 2, choose another set of exercises, and do 2 exercises targeting the middle and upper abs and 1 exercise that targets lower abs.

You should look to do 3-4 sets of each exercise, with 8-12 reps per set, making sure you use weights if you need to, so that you tire out in that rep range (i.e. you choose a weight, where you can NOT do any more than 12 reps and no less than 8).

EXAMPLE ROUTINE

workout 1- Exercise Ball Crunches, Barbell Rollout, Hanging Knee Raises and Dumbell Oblique Side Bends
Workout 2- Kneeling Cable Crunches, Plank, Decline Reverse Crunch

I want to be clear though- these exercises help to build the muscle up in those areas, NOT remove the fat on top of the abs! Let’s look at how you do that…

Removing The Fat Of Your Abs And Getting Ripped Requires Cardio

Aerobic exercises such as running, jogging and cycling will do the trick. The less fat you have, the more obvious your six pack becomes!

Its no good building up strong muscular abs, if you can’t see it. So do not underestimate how important cardio is to that. You should look to do both normal cardio and interval training too.

You Also Need To Get Your Nutrition Right

To remove the fat, you also need to consume foods which are lower in carbs and in fat. You also want to consume less calories than your body needs for maximum fat loss

You’ll need to get my system if you want the whole nutrition and cardio plan for that

And that’s it…

If you follow the above, you can have six pack, beach body abs in no time! Don’t let anybody tell you different! You can achieve your goals, if you just know how! And I’m here to show you how!

Good Luck, and Best Wishes With Your Goals!

Other Related Posts To This One:

1. The 7 Best Exercises For Muscle Building & Getting Ripped
2. Build Monster Shoulders- The 5 Best Exercises
3. Building A V-Shaped Back- Here’s The Plan
4. Build A Bigger Butt – The 5 Best Glutes Exercises
5. Forearms- How To Build Bigger, More Muscular Ones!