[marksmarkou]

I agree with complete that you cant ignore your diet when training for a six pack. That and cardio will shed the fat to reveal the muscle.

I wrote an article about performing stomach excerises whilst lying on a heavy bag. Here it is,

I hope everyone knows by now, that if you want a six pack, you must watch your diet, reduce calories to reveal muscle under your fat layers (if any), and do some stomach exercises to develop your abdominal muscles. With regards to the diet, sorry but its a slow and mind blowing process where you eat tasteless foods half the time and try to resist the tasteful ones. With regards to the exercises, there aren't many you have to do. Just five or six will do. 20 reps each, 3 sets per exercise and your well on your way. But one way in which the muscle will be developed more quickly and so will surrounding muscles of the abdominals is by training whilst lying on a heavy punch bag. Nearly every gym in the world has them so finding one shouldn't be a problem. The idea is, when you perform your exercises lying on the bag, because its round, you will have to balance yourself to quite an extent so as it does not slide away from under you. By training this way you will notice that it will be much harder to do your exercises and you will be performing them much stricter so as you don't fall, forcing your abdominals to work harder. The basic crunch will become a workout that works more than just your upper abdominals as a slight twist in your arm or training to fast will throw you completely off balance. Reverse sit ups (lying on the bag and bringing your knees to your chest, and down again) are the worst for me. My balance goes everywhere with this one. It takes time to learn the balance required to train like this but it is extremely beneficial. Obviously you need a bag which is big enough for you to lie on but as I said, a lot of gyms have them, and if you train at a martial art school, it should definitely have one. For grapplers, the balance you can pick up by training on the bag like this is priceless. After a while, your groundwork will be much smoother, and you will be finding it easier to maneuver whilst lying on your back.