Cut, or "ripped," abs are characterized by extreme definition of the muscles in one's midsection, often yielding the "six-pack" look. If you are ready to take on the challenge to get cut abs, you must be willing to make sacrifices. Obtaining this look takes great mental and physical strength, along with strict eating habits.
Eat Multiple Healthy Meals A Day
The first thing you must do to get cut abs is change the way you eat. Give up all foods that are high in sodium, sugar, and saturated fat. This includes such favorites as cupcakes, cookies, chips, processed meats, frozen dinners, pizza, chicken wings, and ribs. Eat nothing but nutrient-packed foods like lean meats, fish, low-fat dairy, fruits, vegetables, whole grains, and beans. To keep your metabolism elevated and appetite stable, eat small meals every two to three hours during the day. Make sure each is balanced with protein and carbohydrates. A tuna sandwich on whole-wheat bread is a meal example.
Give Up High-Calorie Beverages
Consuming calories in the form of beverages will prevent you from getting a cut stomach --- indeed, it will add layers of fat. If you currently drink such beverages as soda, sweetened teas, dessert coffees and alcohol, give them all up. Drink water as your only beverage, and aim for eight to 10 cups a day. Not only is water calorie-free, but it also helps hydrate the body.
Perform Interval Training
Interval training is a type of cardiovascular exercise that burns calories during and after a workout. To do interval training, start with a light five-minute jog. Run as hard as you can for 30 seconds, then jog for 60 seconds. Alternate back and forth for 30 minutes, and finish with a five-minute cool-down jog. If you do not like running, apply the same interval format to another form of cardio you do like. Aim for three sessions per week, on nonconsecutive days.
Build Muscle
By building muscle throughout your body, you will increase your resting metabolism, and burn more overall calories throughout the day. Instead of doing exercises with machines, use dumbbells and a stability ball. This will cause you to constantly contract your abs to keep your balance. Perform exercises like push-ups, back extensions, lying triceps extensions, seated dumbbell curls, and wall-ball squats. Work out three days per week, alternating days with your cardio routine.
Work Your Entire Abdominal Area
When you say you want cut abs, you actually want to get a defined rectus abdominis --- the anatomical name for abs. Instead of exercising just one section of this muscle, work the lower part, upper part, and obliques, found on the sides of your stomach. By working all areas, you will create better definition. Leg raises, hip lifts, knee pull-ins, side crunches, bicycle maneuvers, stability-ball crunches, and V-ups are examples. Work your abs immediately following your cardio sessions.
Add Resistance
Working your abs with the weight of your body will definitely tighten your muscles and create definition, but you can enhance the effect by adding resistance. Use medicine balls, dumbbells, and ankle weights in your exercises.
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