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‘One Six-Pack To Go’

If only it were so easy. For abs that are a cut above, you have your work cut out for you. Here’s how.

Fitness by Mike Mauney

Vertical Knee Raise Extensions

1 Rest elbows on arm pads of machine
2 Place your back against the back of machine
3 Extend your legs straight down towards the floor
4 Bend and lift legs up to waist
5 Extend legs straight out in front
6 Keeping legs fully extended, lower legs down to beginning position
a Inhale when you bend and lift your legs
b Exhale as you straighten and lower your legs
c Keep abdominal muscle tight at all times during movement
Photos courtesy of Body Design by Mike
Position 1
Position 2
Position 3
Miss South Carolina Teen USA 2004 Lindsay Sporrer demonstrates the correct technique for exercising her upper and lower abdominal muscles.
Wouldn’t it be great to walk into your local gym and say, “I would like to order one six-pack of abs to go, please,” and then receive your order of nice, lean, cut, and defined abs. If only it were that easy to obtain!
Very popular by desire but very hard to obtain is the famous “six-pack” of fitness. You’ve seen what I am talking about. It’s the nice, cut, lean, well-defined abdominal muscles that you see on many models and celebrities. Well-defined abdominal muscles are what most people refer to as a six-pack, but the correct name is the rectus abdominis muscles.
The six-pack is one of the most sought-after and very elusive goals that many women have tried to obtain throughout the years. What most people do not realize is that they already have a six-pack. Everyone, under those layers of fat, has this group of muscles; we just have to work really hard to uncover and define it.
There are several considerations when going through the process of developing your abs to the point of gaining a visible six-pack. One is to remember that women will normally find it harder to lose body fat from around their stomach, because that extra fat helps protect the female organs, and women are designed to carry a little extra for this purpose. This is why you don’t see it leaving your waistline as quickly as you see your body fat leaving other areas of your body.
Another factor to consider is genetics. Everyone is designed a little differently, and, therefore, will lose and gain body fat at different amounts and rates of speed in all areas of their body. Increasing your metabolism through some form of vigorous activity will be necessary to burn away body fat. Commitment to an aerobic activity such as speed walking, riding a stationary bike, jogging, or similar exercise for a minimum of 30 minutes a day, six days a week will increase your metabolism and, in turn, burn off unwanted body fat. You must also perform abdominal exercises daily and follow a healthy, low-fat and low-carbohydrate diet. Choosing to follow only one or two of these steps won’t work. A combination of all these steps will be needed in your quest for a six-pack.
Final thoughts: Remember to pay close attention to your health and the appearance of your face when losing the body fat. At some point, you may lose so much body fat that your face begins to look unhealthy and your cheeks will have a sunken-in appearance. You definitely don’t want this to happen. Some people will be able to obtain the six-pack without having any facial after-effects, while others may have a tendency to develop this problem, so stay observant of your overall appearance to avoid any unwanted results. Exercise and eat wisely, and I wish you all the best in your quest to obtain a great set of abs and six-pack.
Mike Mauney is a Personal Fitness Trainer certified by the National Federation of Professional Trainers. Mike specializes in Personal Fitness Training for women of all ages. For Fifteen plus years he has been training dancers, models, cheerleaders, pageant and swimsuit contestants of all ages and competition levels (local, state, national, and international). His daughter Michelle Mauney-Lowery was "Miss North Carolina USA 1995". Some of Mike’s training credits includes the following: Shelley Hennig "Miss Teen USA 2004", Susie Castillo "Miss USA 2003",  Tonya Matney "Mrs. International 2002,  Carrie Stroup "Miss United States World 2001", Janice Ward "Mrs. United States 1999", Vanessa Minnillo "Miss Teen USA 1998", Keyna Baucom "Mrs. America 1994".
Visit Mike's website at...

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For the complete behind-the-scenes story and all the details on this and other exciting competitive events from across America, as well as a wealth of advice to improve your chances of victory, be sure to order Pageantry today.

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