Even though it is called a set of six-pack abs, there is actually only one muscle that shows this definition. It is called the rectus abdominis and it goes from the chest to the pelvis. In order for you to create a six-pack, you need to focus on more than just your abdominals. To see definition, you have to melt away the fat that is covering your abs. This involves dietary adjustments and fat-burning exercises.
Step 1
Restrict your intake of processed and unhealthy foods. White bread, bagels, cakes, candy bars, hot dogs, ribs, frozen dinners and doughnuts are all high in fat, sodium and sugar. Replace these foods with healthier options like lean beef, chicken breasts, greens, fruits, vegetables, whole grains and beans.
Step 2
Eat more meals during the day to increase your metabolism and keep your appetite satisfied. Space your meals no more than three hours apart and combine complex carbs and protein with each one. A salad with chopped up raw vegetables, baked salmon and a whole wheat roll is a meal example. Make sure to eat your first meal as soon as you get up.
Step 3
Drink water throughout the day to keep your body hydrated and to keep your calories regulated. Avoid beverages that are high in calories like soda, sweet teas, lemonade, fruit punch, milk shakes, slushies and beer. Drinking these beverages will add empty calories to your diet and prevent you from getting a six-pack. The Institute of Medicine recommends that women get about 2.7 liters of water a day and men get approximately 3.7 liters a day. Follow these guidelines.
Step 4
Perform interval training to burn the fat on your belly. Start out with a five-to-10-minute light warm-up jog, then run hard for 30 seconds. Jog at a moderate pace for 60 seconds, then run hard again. Alternate back and forth for 20 to 30 minutes and finish with a light cool-down. Do another form of cardio if you do not like running. Train three days a week on nonconsecutive days.
Step 5
Execute weight training workouts to build metabolically active muscle. The more muscle you build, the higher your metabolism will be and the more fat your will burn in your stomach. Do exercises like chest presses, military presses, bent-over rows, dips, curls and squats. Aim for 10 to 12 reps, three to four sets and work out three days a week on the alternating days of your cardio.
Step 6
Perform ab exercises with added resistance and target all areas of your stomach. Work your lower abs, upper abs and obliques, which are found on the sides of your stomach. Hanging knee raises, incline crunches, side bends, bicycle crunches, stability ball crunches and sit-ups are exercise examples. Use added resistance like ankle weights, dumbbells and medicine balls with your exercises to increase the muscle fiber recruitment. Perform 15 to 20 reps, three to four sets and work out three days a week after your cardio sessions.
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