How to Get a Six Pack

When it comes to the body, perhaps one of the most worked on and prized areas is the abs, also sometimes referred to as the core. It is usually a signature of success to develop and show off a six pack. When it comes to actually making this happen, there are several steps involved that include more than just doing crunches. In fact, doing crunches might get you solid ab muscles, but it won't matter if they can't be seen.

Step 1

Clean up your diet. The diet is one on the main contributors to developing a six pack. If you feed your body bad foods, then it will fight you. If you feed it right, then it will reward you. To do this, eliminate deep fried foods, processed foods, refined foods and foods high in saturated fats. Instead, eat foods that are nutrient-dense, like lean meats, low fat dairy, fruits, vegetables, whole grains, seeds, nuts and legumes.

Step 2

Increase your water intake. Water serves many purposes in the body. It flushes away toxins, lubricates the joints, keeps you hydrated, has no calories and also aids in fat metabolism. The Mayo Clinic recommends that women consume 2.2 liters a day and men consume 3 liters a day.

Step 3

Perform weight training. Performing weight training will help increase the lean muscle mass in your whole body, which can increase your metabolism and contribute to weight loss. Do exercises that target all of the major muscle groups. Some examples include bench presses, military presses, back rows, tricep extensions, bicep curls and lunges.

Step 4

Do some cardio. Cardiovascular training is very important for developing a six pack. You need to do it to burn the fat that's on top of your abdominal muscles. Some examples are running, biking, stair stepping, swimming and rowing.

Step 5

Work the abs. The final part of the equation is to work your abs. Although you are trying to develop a six pack on the front of your stomach, you still need to work all the muscles of the core to develop symmetry. Some examples of exercises are Swiss ball crunches, jacknifes, side crunches, leg lifts, bicycle crunches and hanging leg raises (see Resources).

Tips and Warnings

When doing your ab exercises, you can add resistance in the form of weight plates or dumbells to increase the intensity.
If you have never worked out before, make sure to get the go-ahead from your doctor before you engage in any high intensity exercise.