Sit-ups are one of the oldest and most popular ab exercises in the book. They are performed with body weight, and sometimes there is resistance held in the hands to increase the intensity. Over the years, there have been advocates and proponents of their effectiveness and safety. Some people say they are not good for your lower back, and other people claim they would never have been able to develop a six pack without them. Any way you choose to look at it, there are ways to develop a six pack without doing sit-ups. It just takes a little creativity and a bit of enthusiasm.
Step 1
Burn some fat. It doesn't matter what exercises you choose to develop a six pack, if there is fat covering your stomach, you will never see it. With that in mind, you need to do some cardio training. Some examples are running, biking, stair stepping, swimming and rowing. Perform cardio that you like and do it three times a week for 45 to 60 minutes.
Step 2
Clean up your diet. Your diet is also a determining factor when it comes to developing a six pack. Avoid fried foods, processed foods, refined foods and foods that are high in saturated fat. Replace them with lean meats, low-fat dairy, fruits, vegetables, seeds, nuts, whole grains and legumes.
Step 3
Drink water. Eliminate high-calorie beverages with no nutrient value such as soda, sweetened teas, sugared coffee drinks and alcohol. Replace them with water, as it has no calories, it keeps you hydrated, and it also helps metabolize fat. The Institute of Medicine recommends that women consume 2.2 liters a day and men consume 3 liters a day.
Step 4
Grab a pull-up bar. Hanging knee raises can be done with a pull-up bar or by hanging on to an open beam. Jump up and grab the bar with a shoulder-width grip and your legs straight. Crunch your knees up toward your chest and then lower them back down. Keep your upper body still throughout the whole movement.
Step 5
Roll out the Swiss ball. Place your toes on the top of a Swiss ball with your hands on the floor. Your body is in an inclined plank position. Roll the ball in toward your body by contracting your abdominal muscles. Roll it all the way back out and repeat. These are called jacknifes.
Step 6
Lift your legs. Lie on the floor on your back, and place your hands under your tailbone. Lift your legs up in the air at about a 45-degree angle. Alternate lifting and dropping them in a scissor motion.
Step 7
Lie on a BOSU. A BOSU is a functional training tool that has an inflated dome side and a flat side. Deadbugs are performed by lying on the dome side. Lie on your back, and raise your feet and hands off the ground. Your knees should be bent 90 degrees and your hands should be in front of you with your palms facing forward. Hold this position without moving.
Step 8
Perform mountain climbers. These can be done on the floor or to increase the intensity, you can do them on the BOSU with the flat side up. Come into a plank position, then alternate bringing each knee in toward your chest. Make a motion like you are running in a horizontal plane.
Tips and Warnings
- When you do deadbugs on the BOSU, you are basically holding a contracted crunch position.
- If you have not worked out in a long time, make sure to get the consent of your doctor before engaging in any high-intensity exercise.
Things You'll Need
- Pull-up bar
- Swiss ball
- BOSU
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