All About the Aerobic Six Pack Workout Training Program

At least a few times in your life, you've likely dreamed about attracting a gorgeous member of the opposite sex with your perfectly toned abs. Perhaps you think you'll feel much better about yourself if you see a toned stomach in the mirror every morning. Alternatively, maybe too many years of consuming unheathy food and drinks has simply made your stomach too fat, and you want to fix that. In the world of athletics, there are many different training programs which involve exercises that will allow you to develop the toned stomach muscles you've always dreamed of. One of these is the Aerobic Six Pack Workout training program, which is known by many people worldwide, including people who only have limited knowledge of exercise programs.

At this point, you're probably wondering why it is so legendary and commonly known. This is because it has been such a successful training program for many professional athletes and ordinary people. Some people are unable to complete the exercises, but those who have survived the training program are now the envy of others at their gyms, due to their astonishingly strong, hard, and flat stomachs. So, how does this "magic" training work? It is based on six easy exercises completed one after another. If you perform these exercises with maximum effort and efficiency, while following a nutritious diet program, your stomach muscles will become larger, harder, and more durable.

How to Complete the Aerobic Six Pack Workout Exercises

In this section, I would like to present the foundations of Aerobic Six Pack Workout entire training system. Every element of the program will be described in detail, so that you are able to avoid common problems and issues people have when they do not complete the exercises in a proper manner. Amateur athletes often do not realize the supreme necessity of using a flat surface to complete these exercises. Using a surface which is not completely flat will put your back in an incorrect position, which will decrease the effectiveness of the exercises to almost zero.

Lie on a flat surface on your back, with your lower body and your hands flat on the surface, and your upper body raised at a 30 degree angle. Lift one leg and bend it at a 90 degree angle, then grab it at its bend with both hands and hold it for three to four seconds. Return your leg to its original position, and repeat the process with the other leg; continue doing this exercise as many times as is required by the series you are on, remembering to alternate legs.

This exercise is the same as Exercise 1, except you will lift both legs at once, placing one hand on each leg. The cradle pose created by having two legs bent and lifted will create more pressure, which will lead to added muscle stimulation.

With this exercise, you will return to using one leg at a time, and alternating legs, as in Exercise 1. However, instead of keeping your hands and arms flat on the ground, and then using them to grab your legs, keep them crossed behind the back of your head. This creates more tension on the stomach muscles.

This exercise is a mix of Exercises 2 and 3. Lift both legs off the floor at the same time, at a 90 degree angle, as in Exercise 2, but keep your arms crossed behind the back of your head while doing so, as in Exercise 3.

This exercise is the same as Exercise 3, except instead of moving each leg one at a time, quickly alternate moves with both legs, as if you're pedalling a bicycle. Remembering to keep both hands crossed behind the back of your head, do at least six leg moves in total within a series, without exceeding more than fifteen moves per leg.

In this exercise, lift both your legs and back off the ground at the same time, at a 30 degree angle, and hold this position for three to four seconds, as usual. To make the exercise more difficult by increasing the amount of pressure on your abdominal muscles, cross your legs in a "scissors" pose after raising them.

Training Schedule & Understanding Series and Repetitions

This Training has been prepared two different training schedules, based on the preferences of the individuals using the A6W exercises. One schedule is meant for serious athletes and other people who exercise frequently. It involves training seven days per week, with no muscle relaxation and recovery period, and will allow you to complete the program in 42 days (therefore, it is also known as A6W 42). The other schedule is meant for ordinary people, and will allow you to complete the program within 48 days. It involves six days per week of training, and one day per week for full muscle recovery.

Now that you know the basics of the Aerobic Six Pack Workout training program, now is the time to learn exactly what "series" and "repetitions" are. The "series" is the amount of repetitions of a particular exercise done during a set (for example, Series 6 for Exercise 3 means that the third exercise must be performed six times from start to finish). The repetition value indicates how many times the whole set of six exercises must be done within a given day (for example, two repetitions means that the whole set must be performed twice in a day).


Trainers recommend that you follow a particular variation of cycles and repetitions when performing the Aerobic Six Pack Workout exercises. According to this variation, every exercise should be done according to the number of series required on a given day. Only proceed to the next exercise after completing the designated number of repetitions within a series. Therefore, your training should look as described below:

  • Exercise 1 performed four times on each leg.
  • Exercise 2 performed four times.
  • Exercise 3 performed four times for each leg.
  • Exercise 4 performed four times.
  • Exercise 5 performed four times for each leg.
  • Exercise 6 performed four times.

Performing each exercise within the Aerobic Six Pack Workout program the prescribed number of times on a given day is equal to one full series.

An Overview of the Main Advantages of the Program

It is perfect for beginners and experts alike. The exercises start off at a low level of difficulty, so that every beginner is able to complete them. However, they become complicated quite quickly, so they can also serve as a challenge for advanced athletes. It is easy to find a place to do the exercises; all you need is a flat surface. It provides excellent results—if you want to obtain a flat stomach fairly quickly, W6 is perfect for you. You will see some results after only a week of completing the exercises, and after you complete a whole series, you will be very impressed with your new and improved abdominals!

Suitable for Athletes of Every Skill Level

The Aerobic Six Pack Workout training program is not only for body builders and professional athletes. The level of muscle stimulation offered by the exercises can be adjusted for every group of people doing them, including beginner and intermediate athletes. The first few days of training involve simple and undemanding sets, so even a beginner athlete is able to develop some strength in their abdominals. Every day, the level of difficulty gradually increases, as the number of repetitions required is gradually raised. The aim of this gradual increase in difficulty is to cause fastpaced muscle development by fully exhausting your stomach muscles' tissues. If beginners find they are unable to increase

the amount of repetitions each day, they can perform the same amount of repetitions within a set for a few days, until they reach an adequate level of muscle adaptation, and then increase the number of repetitions. However, this is not recommended. If you do this, you will not see results from the training program as quickly as is usual, as this strategy will decrease the total level of effort made by your stomach muscles over the course of the program. To avoid having to do this, you should develop a basic level of abdominal strength before beginning the Aerobic Six Pack Workout training program. In order to build up an adequate foundation, you should be able to do 200 situps per day before starting.

Can be Performed by Both Men and Women

Both men and women are able to perform the exercises within the program. Women will easily be able to fulfill their dreams of having "flat tummies," and men will easily be able to obtain the "tough bellies" they've always wanted. There are no weights involved; the only barriers are the capabilities of individual athletes' bodies, including the number of repetitions your stomach muscles can handle.

Forms Strong Abdominal Muscles and Burns Abdominal Fat at the Same Time

The Aerobic Six Pack Workout training program makes it possible to stimulate your abdominal muscles and burn excess fat at the same time. Therefore, after you complete the program, you will not only have firm, shapely abdominal muscles, but will also have a goodlooking, wellbuilt overall body shape. The optimum time to take to do each repetition of a set of exercises is 30-40 minutes, as fat burning starts after 30 to 40 minutes of constant training. It is possible to lose a few kg during the first two to three weeks of the program, which is 42 to 48 days long in total.

You must remember to stick to a nutritional diet, and keep taking the nutritional and musclebuilding supplements you normally take, or the whole training process will work less efficiently. Your health is more important than anything else—do not train directly after eating, and always take a break if you feel you're overexerting yourself.

No Harmful Side Effects

Fitness instructors, sports psychologists, and athletes themselves often highlight the lack of side effects involved with this particular training program. The exercises within the Aerobic Six Pack Workout method will not lead to excessive back pain or excessive pressure on your hips or neck. Doctors consider the program a good form of rehabilitation for athletes who are injured, and people who have been out of shape for long periods of time.

What to Do After Program Completion

If you have developed self discipline and strong stomach muscles in 42 or 48 days, you have successfully completed the Aerobic Six Pack Workout training program. If you have followed the program's rules properly, the effects on your abdominals should be clearly visible. You're probably wondering, "What do I do now?" The answer to this question depends on your own individual preferences. Most people who are not professional athletes, and/or do not exercise frequently will often stop doing abdominal exercises at this point, as they can be demanding and painful, especially when you have to do them six or seven days per week.

If you are in pain, you should take a short break, as you are supposed to take pleasure from exercising instead of finding it a torment. However, after you've made this much progress regarding the improvement of both the appearance and strength of your abdominal muscles, do not quit exercising completely. Take a week to a month to recover from this difficult period of exercise and restore your motivation if you need to, then start stimulating your stomach muscles again in order to avoid unwanted fat gains. If you want to maintain the fitness level you gained through your completion of the Aerobic Six Pack Workout training program, trainers believe that you should continue to train two to three times per week, performing ten to twelve repetitions of each exercise.

Complete an entire series three times per day. If, by chance, your stomach muscles have not become quite strong enough, even after 42 to 48 days of the Aerobic Six Pack Workout training program, you must also keep performing the exercises regularly, while adjusting the amount of daily repetitions in order to achieve your desired results. Experts suggest that you add one additional repetition of a set per day. At this point, your stomach muscles should be strong enough to handle the additional pressure of this extra repetition.