How to Form a Six Pack Stomach???

For most men have a stomach that is not athletic sure he would be asking questions. How ya way my stomach looks slim and athletic like the sportsman. Abdominal Six Pack is the desire of all men, because by having a six pack stomach then will look more sexy and fat-free of course. In addition to regular exercise there own tips in your stomach to form a six pack that is specific movements that will accelerate the formation of your abdominal muscles.  Here's how to make six pack abs ranging from beginner to advanced.

Crunch Bench
Beginner level: Lie, lower back flat on the floor, arms crossed over chest, lift both feet on the seat, thighs perpendicular to the floor.  Exhale and arch your head and upper back forward with your back to the bottom remain flat on the floor.  Keep your head aligned with your back.  Hold for a few moments, then return to starting position.
Secondary level: do the basic movements at the top, both hands behind head, fingers do not bind each other, elbows facing forward.
Advanced: Perform the basic movement, both arm behind head, elbows sideways.
Tip (for increase intermediate and advanced): Arch then hold your head with both hands to avoid injury to the neck.

Reverse Curl
On your back, knees bent so your thighs are in a position perpendicular to the floor.  Arms relaxed at your sides, palms facing down.  Slowly, lift your pelvis a few inches, so both knees pushed to the chest.  Return to starting position and repeat.
Tip: When lifting the pelvis, concentrate all your thoughts on working the abdominal muscles.  Move your knees slowly, so it does not drift and hit the chest.
Advanced: Add a light load at the ankle.

Trunk Curl With Twist

• Face up, knees bent, shoulders widened.  Feet flat on the floor.  Arms bent, elbows sideways, flat of the hand behind his head. Exhale, lift your shoulders and upper back, turn sideways.  Focus of this circular motion at the top of your torso, do not push your shoulders and elbows forward.  Return to starting position.
• Raise your upper body back, and turn it into a different direction.  Make a cross-cross.  One round on both sides counted one rehearsal .
• Tip: Pull your stomach into along with upper body lift and hold the head in neutral position so that your chin is not pressed to the chest.

 Double Crunch With Twist

• Face up, both legs lifted to your feet in the air, knees slightly bent to cross the line the pelvis.
• The palm of the hand behind head, elbows to the side.
• Lift head, shoulders and upper back toward the front top.  At the same time, lift the pelvis also to deliver both knees toward your chest.
• Hold, then continued to play one shoulder and the elbow toward the opposite knee.  Return to starting position, then repeat the lift and rotate the shoulder and elbow to opposite knee.  One round to the left and right knee equivalent to one rehearsal.

Down and Under Twist

• Face up, left knee bent, palms flat on the floor.  Place your right ankle over left knee.
• The right hand just below his right knee, elbow slightly bent.  Left hand behind head, elbows facing forward.
• Exhale, lifting his head, shoulders and torso straight ahead above.  At the top, push the left elbow down right arm, pointing to the right abundance.
• Back to position early, then repeat.  Do all rehearsal  only in one side.  Change the position of the feet and hands and then do rehearsal  to the other side.

Leg Press

• Face up, both stuck to the floor and arms straight at your sides with palms facing down.
• Extend your legs upward, perpendicular to the hips, with knees bent towards the chest.
• Lift the pelvis up to several inches from the floor and then straighten your legs.
• Return to starting position by bending your knees back.  Do not let the foot fall down over an angle of 45 degrees between the thigh and pelvis.  Then repeat.
• The level continued to do this by adding weight on the ankle heavily tailored to ability.

Note:

1. Which includes the entry level is if you is not never make a muscle or incorporated in the fitness program, never exercise, but not anymore at least 6 months or more; in  recovering from spinal problems or pregnancy. Exercise is recommended: No.1 (original position), number 2 and 5. Set and rehearsal: do a set that consists of 10 rehearsal  slowly for each exercise.  Rest 15 to 20 minutes for each exercise.  Do 3 days a week. 
2. Intermediate level, if you have begun to make a muscle or aerobic exercise classes two or three days per week within 6 months or more. Exercises to do: No. 1 (intermediate positions) 2,3,5,6. Set and rehearsal: do two sets each consisting of 10 rehearsal with a break for 10 seconds in between sets.  Do 3 days a week.
3. Advanced level, if you've followed the program muscle formation 3 to 6 days a week within 6 months or more.Recommended Practice: All practice. Set and rehearsal : 3 sets, each consisting of 10 rehearsal.  Do it 3-4 days a week.

Tips in general practice:
When contraction  stomach, mind focus only on the exhale and pull the stomach inward.
OK please try hopefully useful!