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Unfortunately, no amount of ab crunches or water crunches is going to add an extra set of bands to the ones that exist already; 100, 200, or even 500 crunches will not work. No matter what workout plan and diet plan you are following, it is impossible to get ten pack abs until you have 5 muscle bands or through some cosmetic surgery.

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Having your legs up in the air reduces the contact points between your body and the ground which lessens stability. Note: Keep your shoulders down and back throughout this movement and avoid swinging your legs upward. However, you will have to stick to a strict diet and exercise program if you have any hope of seeing your “pack” in the mirror.It is estimated that one in 6,000,000 people are born with five muscle bands in the rectus abdominis. The transverse abdominis is extremely important for producing defined abs, yet it doesn’t get anywhere near the attention of the rectus abdominis.

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For a start, consider doing 1 set to failure 3 times a week at most, then once you’re strong enough you can ante up to doing sets to failure every day.

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And when I say “4-pack abs” I’m not talking about the defined upper abs and lower belly fat that a huge percentage of people have. The number of abs you can get is based on how many connective tissue bands you have that cross your rectus abdominis. pack ab) and Shahrukh Khan ( While filming the movie Happy new year) have 10 packs abs instead of 6 and 8 pack abs.Then calculate your Total Daily Energy Expenditure to know how many calories you need to maintain your current weight. You should determine your TDEE (total daily energy expenditure) to know how many calories you should consume daily to help lose fat.