Using the traditional sit-up exercise to build your abdominal muscles for that ripped six pack look is easier said than done. While sit-ups definitely can help you reach your goal of having ripped abs, it also takes a healthy diet and cardio exercises to get your abdominal muscles in tip-top shape. Many people make the mistake of focusing solely on doing hundreds of sit-ups or crunches a day to get a six pack look never see any results. To get positive results, focus on burning the fat and building muscle around your midsection through cardio exercises, resistance training and most importantly a healthy diet.
Step 1
Eat plenty of vegetables, fruits, whole grain foods and lean meats. Cut out all sugary treats, sodas, white breads/pastas and high-calorie foods full of empty calories with no nutritional value. Two-thirds of your diet should consist of plant-based foods, while the other third should be protein dishes, such as chicken, fish and turkey. Just cutting 500 calories a day from your diet will help you to burn one pound of fat a week, most of which goes directly to the abdominal area for men.
Step 2
Exercise at least five days a week for 30 to 60 minutes a session. Walking or jogging at a moderate pace works best for weight loss purposes. Make sure to work up a good sweat and increase your heart rate to approximately double its resting rate for the best weight loss and cardiovascular health benefits. Try to burn at least 300 calories a cardio workout. Walking outdoors or on a treadmill with a slight incline at 3.5 mph for approximately 30 to 40 minutes will burn 300 or more calories for most people. This cardio regimen will help you burn at least a half pound of body fat a week, which will have you well on your way to your six pack within a matter of weeks.
Step 3
Do sit-ups---or even better crunches---three to five times a week. Three to four sets of 20 to 30 repetitions is ideal. Increase the number of repetitions by three to five reps a week to keep increasing muscle in the abdominal area. Crunches work best for building the abdominal area; full sit-ups also work the abdominal area, but they can be harsh on your back. Additionally, full sit-ups tend to work the hip abductor muscles more than the ab muscles.
Step 4
Sleep at least seven hours a night to let your body recover and to build muscle. Sleep will help your body recharge for the following day's workout, and it's also essential for building muscle tissue.
Tips and Warnings
- Track the amount of time exercised and the amount of crunches accomplished each week so you can see your progress; seeing good progress is a great way to stay motivated. Drink plenty of water throughout the day to stay hydrated and energized. When you get dehydrated, your body will feel drained.
- Never begin a diet and exercise program without first consulting your doctor. Never focus exclusively on exercising your abs when trying to build your abdominal muscles. Not only will you not achieve your goal of a six pack, but it could also lead to problems in your lower back over time. Avoid diet pills and related substances at all costs. They only provide short term results and often lead to other health problems, including gaining all of the weight back.
Things You'll Need
- Healthy foods
- Walking or running shoes
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