Achieving a ripped six pack takes unrelenting focus, discipline, and both physical and mental effort. The faster you want to achieve one, the harder you are going to have to work. To accomplish this goal, you need to be very strict with your diet, while doing certain exercises. Instead of focusing on one part of your stomach, your entire abdominal region needs to be targeted. Added resistance should also be used to increase muscle activation in your stomach.
Step 1
Reduce your intake of junk food and follow a diet that includes nothing but nutrient dense options. Replace chips, crackers, candy bars, fast food, baked goods and processed meats with fish, chicken breasts, fruits, veggies, whole grains and beans.
Step 2
Sip on water instead of high-calorie beverages. Give up the dessert coffees, milk shakes, slushies, soda pop and alcohol. Keep your calories down and hydrate your body by drinking eight to 10 cups of water a day instead.
Step 3
Prepare and eat small meals throughout the day to boost your metabolism and increase your energy levels. Create meals that contain complex carbs and protein. Baked salmon with steamed asparagus and brown rice is a healthy nighttime meal. Eat every two to three hours.
Step 4
Perform interval training to burn fat on your belly. Start with a light five-minute warm-up, then increase your intensity to about 80 percent of maximum effort for 30 seconds. Reduce your effort to about 50 percent for 60 seconds, then return to a high intensity for 30 seconds. Continue to alternate back and forth for 20 to 30 minutes and finish with a light five-minute cool-down. Apply interval training to any form of cardio and do it three days a week on alternating days.
Step 5
Exercise your muscles to increase your resting metabolism. Do exercises that target your major muscle groups, such as chest presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, three to four sets and work out 3 days a week on nonconsecutive days.
Step 6
Fasten ankle weights to your lower legs and perform hanging leg raises. Jump up and grab a pull-up bar with an overhand, shoulder-width grip. Lift your legs up in front of your chest, slowly lower them down and repeat 15 to 20 times. Do not sway back and forth while doing these.
Step 7
Perform bicycle crunches while wearing the ankle weights. Lie on your back with your legs elevated, knees bent 90 degrees and shins level with the floor. Place your hands on the sides of your head and lift your shoulders off the floor. Move your right elbow and left knee toward each other as you extend your right leg. Reverse the motion and bring your left elbow and right knee toward each other while extending your left leg. Keep going back and forth in a smooth, cycling motion for 15 to 20 reps.
Step 8
Hook your lower shins under the padded support on a decline bench to do push crunches. Have a spotter hand you a barbell while you are lying on the bench and hold it with a shoulder-width grip. Lift your shoulders off the bench and push the bar straight toward the ceiling. Squeeze your abs forcefully, slowly lower yourself down and repeat 15 to 20 times.
Step 9
Execute a set of v-ups. Lie on your back with your arms overhead and legs straight. Lift your arms and legs simultaneously and try to touch your hands to your toes. Slowly lower yourself down and repeat for 15 to 20 reps. Do this exercise with the ankle weights attached.
Tips and Warnings
- Perform three to four sets of your ab exercises and do them right after your cardio sessions.
Things You'll Need
- Ankle weights
- Pull-up bar
- Decline bench
- Barbell
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