The rectus abdominis is the long muscle found in the stomach. When this muscle becomes very defined, it forms a group of six visible protrusions known as a six pack. To achieve and maintain six pack abs, it takes great discipline and changes to your lifestyle. Not only do you have to do the right exercises, but you also have to revamp your diet.
Follow a Healthy Diet
If you are currently overweight, cut your intake of food by 500 calories a day to promote weight loss. Whether you have weight to lose or not, give up all the foods you currently eat that are high in sodium, simple sugars and saturated fat. Have your diet consist of foods that are as natural and unprocessed as possible. Fresh fruits and vegetables, lean meats, fish, whole grains, beans and low-fat dairy products are examples.
Also give up the lattes, ice cream sodas, sweetened teas, soft drinks and alcoholic beverages. Consume water as your main beverage to help flush toxins from your system, keep your body hydrated and prevent empty calories from adding up. The Institute of Medicine recommends women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Eat Small Meals Throughout the Day
To keep your appetite under control and to maintain a fast metabolism, eat a small, balanced meal every two to three hours throughout the day. Start first thing in the morning and eat your last meal two to three hours before bed. With each meal, combine complex carbs and protein. A whole-wheat pita with lean turkey breast, lettuce, tomato and light mayo is an example of a wholesome small meal.
Start Interval Training
In order to see your six pack, you need to get your body fat percentage into the single digits. If you are already making the necessary dietary changes, the next thing to do is cardio. This can help burn the fat on your belly and uncover your six pack. To boost your progress, try interval training. Start your workout with a light warm-up, then alternate your intensity back and forth from high to low for 30 minutes. Once you finish, do a light five-minute cool-down. Any form of cardio will work, such as running, elliptical training, stair stepping, jumping rope, riding a stationary bike or rowing. Perform interval training three nonconsecutive days a week.
Try Weight Training
Weight training builds muscle which can contribute to a higher caloric expenditure when you are resting. Exercises like bench presses, shoulder presses, pull-ups, dips and squats work all the major muscle groups and can pack on metabolic muscle. Perform 10 to 12 reps, four to five sets and work out three days a week on the off days of your cardio training.
Do Weighted Ab Exercises
To fully develop a six pack, work all areas of your stomach. This includes the upper and lower rectus abdominis and obliques which are on the sides of the stomach. When doing exercises, use added resistance to really tax your muscles. Perform exercises like bicycle crunches and leg lifts with ankle weights, Russian twists with a medicine ball or weight plate and stability ball crunches with dumbbells held straight above you. Work your abs right after your cardio sessions and do three to four sets of 15 to 20 repetitions.
Practice Proper Form
When doing your ab exercises, breathe out as you exert force and squeeze your abs forcefully at the midpoint of the exercise. Take a stability ball crunch for example. When you lift your body up and push the weights toward the ceiling, exhale forcefully, squeeze your abs and hold for a full second. Then slowly lower yourself down and repeat.
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