Obtaining a six-pack requires two types of exercises: cardio to burn off belly fat so you can see the stomach muscles and abdominal exercises for muscle definition. The specific stomach muscle responsible for a six pack is the rectus abdominus. The rectus abdominus works during spinal flexion exercises. Bending your spine forward either from the upper back or lower back to move the bottom of your rib cage and your pelvis closer together is spinal flexion.
Abdominal Exercises for the Rectus Abdominus
Step 1
Perform spinal flexion exercises such as sit-ups and reverse crunchs at least two days a week as part of a muscle-strengthening program, as recommended by the Centers for Disease Control and Prevention. Do two to three sets of 12 to 20 repetitions.
Step 2
Lie on your back with your knees bent and your feet flat on the floor to do a sit-up. Hook your feet under a secure object for greater stability if you need to. Place your palms on the back of your head with your elbows bent and open wide, or cross your arms on your chest. Tighten your stomach to press your lower back into the floor. Curl your upper body off the floor from your neck all the way to your lower back one vertebra at a time. Keep your elbows open to your sides as you sit up. Reverse the movement and lie back slowly to the floor.
Step 3
Lie on your back with your knees bent and your arms at your sides with the palms down to do reverse crunches. Slide your arms up until they form a "T" with your body. Raise your legs into the air and flatten your lower back. Squeeze your abs and bend your knees to make right angles with the shins parallel to the floor. Roll your buttocks and lower back straight off the floor without changing the angle of your knees. Use your arms for balance so you do not roll to either side. Lower your back slowly to the mat to complete a reverse crunch.
Cardio to Reduce Body Fat
Step 1
Walk quickly, hike, ride a bike, dance or do water aerobics for a combined total of 150 minutes per week. Exercise hard enough that you break a sweat but are still able to carry on a conversation. Complete a minimum of 10 minutes of aerobic activity at a time.
Step 2
Increase your cardio to 300 minutes a week as you are able with any activity such as hiking or dancing that gets you breathing hard, but you can still talk. Exercise for 10 minutes or more during each cardio session.
Step 3
Run, swim laps, play sports, jump rope or do any activity that forces you to exercise vigorously, which will not allow you to carry on a conversation. Work up to 150 minutes per week of vigorous activity to burn more calories and lower your body fat percentage so you can see your six pack.
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