Although you may want to focus on exercise to create a six-pack, you also have to examine your diet. Continuing to eat large amounts of fattening foods while trying to chisel your stomach muscles will lead to frustration. Simply put, reduce your caloric intake and eat healthy foods. And as for your workout routine, you need to train intensely, and you have to be disciplined.
Step 1
Partake in cardiovascular exercise to burn the fat covering your abs. Do any type of cardio that interests you, such as running, biking, swimming, elliptical training, rebounding, inline skating or step aerobics. Work out three days a week for 45 minutes and mix in high-intensity bursts to boost your caloric expenditure.
Step 2
Perform weight training to increase your muscle mass. By adding muscle, you increase your resting metabolism and promote faster weight loss. Do exercises that involve abdominal muscle contractions to keep the spine stable. Bench presses, shoulder presses, pull-ups, barbell curls and dead lifts are examples. Perform 10 to 12 reps, four to five sets and work out three days a week on the alternating days of your cardio.
Step 3
Fasten a set of ankle weights to your lower legs to do hanging knee raises. Wearing added resistance works your stomach muscles harder and promotes faster definition.
Jump up and grab a pull-up bar with your hands shoulder width apart. Lift your legs up until your thighs at least parallel the floor. Lower your legs slowly and continue for 15 to 20 repetitions.
Step 4
Hook your lower legs under the padded supports in a decline bench to do Russian twists. This exercise focuses on your obliques. Lie on your back while holding a weight plate or medicine ball straight above your chest. Sit up until your torso is perpendicular to the bench and keep your arms straight in front of you. Rotate your torso back and forth to your right and left side 15 to 20 times.
Step 5
Lie faceup on a stability ball with your head and shoulders slightly elevated to do weighted crunches. Hold a medicine ball or weight plate at an angle behind your head with your arms straight and lift your torso forward. Squeeze your abs forcefully for a full second, lower yourself back down, and continue for 15 to 20 repetitions.
Step 6
Execute proper form with your ab workout. Squeeze your abs forcefully at the midpoint of your exercises and resist the urge to use momentum with your body. Breathe out as you exert force and breathe in during the recovery phase.
Tips and Warnings
- Perform three to four sets of your ab exercises and do them right after your cardio. Take 30- to 45-second rest breaks in between each set to keep your muscle fibers stimulated.
Things You'll Need
- Stability ball
- Medicine ball
- Ankle weights
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