As you read popular men's fitness magazines, you'll notice pictures of men with "six-pack abs." Developing six-pack abs is a common fitness goal that can be difficult to reach. Also referred to as "washboard abs," six-pack abs take commitment and dedication to a program that combines strength training, core training and nutrition. Beyond looking appealing, strong abdominals can improve posture and athletic performance.
Step 1
Strength train to increase metabolism and lean body tissue. Incorporate strength training into the workout program four to six days a week. One of the key elements to developing six-pack abs is reducing the amount of fat around the abs. Total body strength training will increase your metabolism, which helps to reduce body fat. Use functional compound movements that incorporate several muscle groups, such as squats, dead lifts, lunges, push-ups, shoulder presses and pull-ups.
Step 2
Train the core. The "core" involves much more than just the abs. There are three basic layers of muscles that make up the abs and core. The first layer---the transverse abdominus---plays an important role in stability and is commonly referred to as the lower abs. The rectus abdominus is above the transverse and makes up the majority of the "six pack." The obliques---internal and external---are responsible for rotation and trunk flexion. Train each layer with different exercises three to five times per week.
Step 3
Burn calories with cardiovascular exercise. Removing body fat from the abs is crucial to developing six-pack abs. Cardio exercises, including running, biking, rowing, sports or swimming, will raise your heart rate and burn calories. Perform cardio exercises at a medium to high intensity for at least 30 minutes four to six days a week.
Tips and Warnings
- Vary your workouts. Never perform the same workout or exercises on consecutive days or weeks. Perform functional movements that build strength and lean muscle tissue. Maintain a high intensity during workouts. Reduce the rest intervals to keep the heart rate elevated. Consult a personal trainer for individualized advice.
- Consult a physician before starting an exercise program.
Things You'll Need
- Strength training equipment
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