How To Build Great Six-pack Abs

When it comes to developing the core area, some people are satisfied with just getting a flat stomach and go no further. But there are many others who are willing to take it to the extreme and develop great six-pack abs. In order to pull this off, you have to be willing to make some sacrifices and also be willing to do more than just sit on an ab machine at the gym.

Step 1

Clean up the diet. If you eat unhealthy foods, this will negate your progress every inch of the way. On the other hand, if you eat the right foods, then you will get rewarded. With that being said, eliminate deep fried foods, processed foods, refined foods and foods that are high in saturated fats. Instead, eat foods that are nutrient-dense, like lean meats, low fat dairy, fruits, vegetables, seeds, nuts, legumes and whole grains.

Step 2

Drink more water. Water helps hydrate the body, lubricate the joints, has zero calories and helps metabolize fat. Use water as your main beverage, and eliminate high amounts of soda, sweetened teas, alcohol and high-calorie coffee drinks. The Mayo Clinic recommends that women consume 2.2 liters a day and men consume 3 liters a day.

Step 3

Do some aerobic training. In order to expose your hard-earned six pack, you need to do cardiovascular training to burn the fat that surrounds it. Some exercises include running, biking, stair stepping, swimming and rowing. To increase the intensity, do this training in an interval format (see Tips below).

Step 4

Lift some weights. Lifting weights can help increase your lean muscle mass. This in turn can increase your metabolism and contribute to weight loss. Perform exercises that focus on all the major muscle groups. Some examples are bench presses, military presses, back rows, lying tricep extensions, bicep curls and squats.

Step 5

Work your abdominals. The development of your six pack involves more than just the front of your stomach--the whole core should be worked to form symmetry. This includes the upper abs, lower abs, obliques and lower back muscles. Some exercises that target these areas include Swiss ball crunches, leg lifts, jacknifes, Swiss ball side crunches and hanging leg raises (see Resources).

Tips and Warnings

Interval training is done by doing a warm-up, then alternating between bouts of high intensity and low intensity followed by a cool down. Here's an example: Do a 10-minute warm-up, then sprint all out for 30 seconds, jog for 60 seconds, then repeat 10 times and do a 10-minute cool down.
If you have never trained before or have not trained in a long time, make sure to get clearance from your family physician before engaging in any high-intensity exercise.