An effective training regimen for attaining a six-pack can be done at home with minimal to no equipment. The regimen consists of body-weight exercises that target the abdominals and cardiovascular activity to lower body fat levels. Also, a diet plan needs to be implemented to decrease body fat. The abdominal workouts need to be performed two to three times a week, with each workout consisting of three exercises, and each exercise is repeated for three sets of 25 reps.
Seated Reverse Crunch
Step 1
Sit on the end of the weight bench with your legs extended and keep your feet off of the ground. Grab the sides of the bench with your hands for support and lean your torso slightly back.
Step 2
Bring your legs inward by bending your knees and bring them toward your chest.
Step 3
Bring your legs back out by extending your knees until you reach the starting point.
Jackknife Sit-Up
Step 1
Lie face-up on the floor with your legs extended and keep your arms extended by the sides of your body.
Step 2
Bring your torso up and off the floor by flexing at the waist and simultaneously bend your knees and bring them up toward your chest.
Step 3
Bring your torso down by flexing at the waist and simultaneously extend your knees back out.
V-Up
Step 1
Lie face-up on the ground with your legs extended. Position your arms behind your head on the ground, keeping them extended.
Step 2
Raise your torso off the ground by flexing at the waist while raising your legs off the ground until your hands are near your feet.
Step 3
Lower your torso back to the ground by extending at the waist while lowering your legs to the beginning position.
Medicine Ball Crunch
Step 1
Hold a medicine ball with your hands, lie face-up on the floor with your legs bent and place the soles of your feet on the floor. Position the medicine ball over your chest with your arms extended.
Step 2
Bring your upper back off the floor by bending at the waist, bringing the medicine ball toward your knees. Keep your lower back on the floor during the motion.
Step 3
Return your upper back to the start by extending at the waist.
Fat Burning
Step 1
Perform a cardio activity such as walking or running on a treadmill three times a week for 30 to 60 minutes each workout.
Step 2
Create a diet plan that includes five to six small meals spread out through the day. Your diet mostly should consist of foods that contain complex carbs, protein and healthy fats such as monounsaturated fats. Foods that are high in saturated fats and high in simple carbs should be kept to a minimum.
Step 3
Consume a fat-burning supplement if you would like to further enhance the fat-burning process.
Things You'll Need
- Medicine ball
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