To achieve a six pack appearance, you need to perform exercises that build the abdominal muscles of the stomach. You also need to perform cardiovascular activity, such as walking or riding a bike, along with following a nutrition plan designed to decrease your body fat levels. An abdominal exercise plan consisting of three or four ab exercises, with 3 sets per exercise and 25 reps per set, performed two times a week will suffice for building the abs.
Weighted Crunch
Step 1
Hold a weight plate with your hands and lay your back on the ground. Bend your legs and put the soles of your feet down on the ground. Position the weight plate in front of your chest.
Step 2
Bring your upper back off the ground by flexing at the waist, rounding your upper back during the movement and keeping your lower back on the ground.
Step 3
Bring your upper back down to the ground by extending at the waist.
Weighted Decline Bench Crunch
Step 1
Grab a weight plate in your hands, place your lower legs and feet under the roll pads and lay your back on the decline bench. Keep the weight plate in front of your chest.
Step 2
Raise your upper back off the decline bench, keeping your lower back on the bench and contracting your abdominal muscles.
Step 3
Lower your upper back down to the beginning position.
Crunch Up
Step 1
Lay your back on the ground, extend your legs and raise them up until the soles of your feet are pointing toward the ceiling. Extend your arms and position them in front of your chest.
Step 2
Raise your upper back off the ground, bringing your hands toward your feet.
Step 3
Return your upper back down to the start.
Machine Seated Crunch
Step 1
Set the desired amount of weight on the machine. Sit on the machine with your legs bent and put your feet under the machine roll pads. Position your upper back up against the seat and grab the overhead handles with each hand in an overhand grip.
Step 2
Bring your elbows down toward your knees by flexing at the waist and contract your abdominal muscles.
Step 3
Bring your elbows back up to the initial point by extending at the waist.
Cardiovascular Activity
Step 1
Choose a cardiovascular activity such as walking, running or riding a bike.
Step 2
Stand on the treadmill or stationary bike and adjust the settings according to your preferences.
Step 3
Perform the selected type of cardio for 30 to 60 minutes.
Nutrition Plan
Step 1
Write a list of your favorite healthy foods, making sure to include foods with proteins, carbs and fats.
Step 2
Create a daily nutrition plan that consists of five to six smaller-sized meals spread out throughout the day.
Step 3
Follow the nutrition plan each day.
Things You'll Need
- Weight plate
- Decline bench
- Crunch machine
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