Abdominal--also referred to as the core--have a variety of functions, other than looks. The core is responsible for protecting internal organs and improving posture. Getting six pack abs--a combination of lean muscle tissue and low body fat--with fitness not only looks good but also helps with posture. Striving to get "washboard" abs is challenging and requires a dedicated fitness routine. Incorporating strength training, cardio and consistency can create six pack abs.
Step 1
Strength train four to six days per week. Strength training will increase the amount of lean muscle tissue in your body which will increase your metabolism. Increasing your metabolism increases your body's ability to utilize fat for energy. Stripping the fat from the abs will allow the strong abdominal muscles to show. Focus on total body compound exercises such as the squat, lunge, deadlift, pull-up and push-up to build total body strength and increase the amount of lean muscle tissue.
Step 2
Decrease body fat percentage with cardio. Cardio can consist of a number of activities including running, biking, rowing, swimming, jumping rope or any sport. The cardio activities burn calories that help to strip the layer of fat off the abs. Incorporate cardio into your fitness routine four to six days per week. Spend at least 20 minutes during each session to get your heart rate elevated. In 20 minutes, while maintaining a pace of 9 min/mile, someone weighing 150 lbs. will burn approximately 131 calories.
Step 3
Train the abs at different angles. The abs and core consist of muscles in three layers. The transverse abdominus--the deepest layer--is responsible for support and stability and is commonly referred to as the lower abs. core traning hit abs at different angles. The rectus abdominus is the upper abs and the most visible. The sides of the abs are called the internal and external obliques, which are responsible for rotation and lateral trunk flexion.
Step 4
Perform different abs exercises that target each layer. Start with traditional sit-ups and crunches to train the rectus abdominus and incorporate rotational exercises such as bicycle crunches and side bend crunches to work the obliques. Reverse sit-ups and leg raises will train the transverse abdominus.
Tips and Warnings
- Stay consistent with the fitness routine and rest as needed to avoid overtraining. Combine the fitness routine with a proper nutrition plan for maximum benefits. Write down a fitness goal and take pictures to track improvements. Find a workout partner or hire a personal trainer to keep you motivated.
- Consult a physician before starting a fitness routine. Warm-up properly before every workout.
Things You'll Need
- Strength training equipment
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