How can i get a six pack?

how can I get 6 pack like yours?

This is a very good ab exercise that mamk is describing. You can also increase the muscles worked by kicking the legs straight up, then your partner pushes your legs down, then to you kick them up to the left, then down, then up to the right, then down, then straight, then down, etc.

Other good ab exercises are russian twists, bicycles, leg raises, leg/butt raises and the roman chair. Just type each one into google and you'll find out how to perform them.

But ab exercises are nothing without a cardio. You need to run, jump rope, swim, etc. so that you lose enough weight (or cut) enough fat so that your abs will show. Getting your body fat to a low number combined with ab exercises are what give you the six-pack. You will not acheive it unless you do both ab exercises AND cardio.

peace,
mike

Is this a Nutrition question or a Beverage question?

If you're old enough to purchase alcohol you can go to the liquor store. Ha Ha just kidding. It takes alot of mental effort to build muscle. Lots of good nutrition too. I saw some young guys laying on the gym floor while another was standing above one of them. The one on the floor was laying on his back and grasping the standing person's ankles. He would kick both legs up at the same time and then bring them down ever so slowly and took deep breathes. This is done at least 20-30x and it is really hard work.
Hope this helps,
Mama K

thank you!!!