Getting a six-pack takes sweat, determination and never-ending discipline. In an attempt to speed this process along, people often resort to unnatural methods, such as using pills, powders and potions. Taking this route can open you up to harmful side effects, and it can also end up being costly. To avoid these unwanted circumstances, you can take a different approach to get a six-pack that is completely natural.
Step 1
Eat foods that are low in saturated fat, sodium and sugar. Avoid foods such as cakes, cookies, candy bars, chips, frozen dinners, processed meats and deep-fried foods. Stick with healthy, nutrient-dense foods instead, such as lean beef, turkey and chicken breasts, fish, low-fat dairy, beans, fruits, vegetables and whole grains.
Step 2
Drink water as your main beverage. Give up the dessert coffees, lattes, fruit drinks, sweetened teas, slushies and alcohol. Liquid calories can add up and cause weight gain in your stomach. Drink water in their place and aim for at least 10 cups a day.
Step 3
Exercise your entire body to build metabolically active muscle. Perform exercises, such as bench presses, lateral rows, lat pull-downs, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, three to four sets and work out three times a week on nonconsecutive days.
Step 4
Perform interval training to burn the fat in your stomach. Start with a light five-minute jog to warm up. Run as fast as possible for 20 seconds, then run at a moderate pace for 40 seconds. Keep alternating back and forth between high and low intensity for 20 minutes, and finish with a light five-minute cool-down jog. If you do not like running, do any form of cardio in its place. Perform interval training three times a week on the alternating days of your weight training.
Step 5
Reach up and grab a pull-up bar to do hanging leg raises. Grasp the bar with an overhang, shoulder-width grip. Lift your legs up in front of your body until they parallel the ground. Lower them back down slowly and repeat.
Step 6
Execute a set of oblique pull-ins with a stability ball. Place your lower shins on the ball and your hands on the ground directly below your shoulders. Your body should now be in a push-up position. Pull your knees in toward the left side of your chest by rolling the ball on the floor. Squeeze forcefully, extend your legs back out and pull your knees in toward the right side of your chest. Continue to alternate back and forth.
Step 7
Lie face-up on a decline bench to do push crunches with a barbell. Hook your lower shins under the padded support brace and hold the barbell straight above your chest with a shoulder-width grip. Lift your shoulders off the bench and push the bar straight toward the ceiling. Squeeze your abs forcefully, lower yourself back down and repeat.
Step 8
Prop your heels up on a weight bench to do long lever crunches. Lie on your back with your arms fully extended behind your head. Clasp your hands together and lift your upper body off the ground and forward. Squeeze your abs forcefully, lower yourself back down and repeat. Stop your shoulders just short of the ground when you lower yourself down to keep resistance on your abs.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your ab exercises. Do them at the end of your interval workouts.
Things You'll Need
- Pull-up bar
- Decline bench
- Barbell
- Bench
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