Join or Sign in         Home Contents Events Advertising Casting Corner Contact us About Us Login and gain access to all our local fashion shows   Register and gain access to all our up to date casting information   Have you been working your abdominal muscles but still no sign of a six-pack? This can be very frustrating but the answer is simple…crunches alone don’t burn fat! A good combination of cardio and strength training is the key to those ripped muscles everyone loves. So get those tight tank tops ready cause these tips will get you the results you want. Weighted Crunches Method 1: Lie on the floor with your head close to a low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps. Method 2: Lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. Add More Weight Short reps (8 or less) with heavier weight works your ab muscles by default. For this excersize try squats, bench press, lat pulldown and shoulder press. Tips to remember: 1- Muscles only develop in response to overload, to force results you need to increase the intensity each time you work out. Each workout you should increase the weights 5-15%. If you find this impossible add more off days between your workouts 2- Make sure not to schedule your workouts too close together or too far apart to avoid overtraining or undertraining 3- Always combine your weight training with cardio training Sprints High intensity levels burn more calories. Try 30-45 sec sprints instead of the 20 minute jog. Targeting ab muscles alone will NOT reduce fat and you won’t see the results of your hard work. Eliminate the fat and those muscles will show.