Crunches and abdominal exercises only build up the muscles in the stomach. One of the keys to achieving six-pack abs is shedding the layers of fat that sit on top of the muscles. To lose fat on the abdominal muscles, you have to decrease your total body fat percentage. Add an abdominal workout to your total-body strength training program and incorporate healthy eating habits to see your six-pack abs show in just four weeks.
Step 1
Eliminate bloating by avoiding processed and unnatural foods. Consume natural foods like soybeans, lean meats, fruits, vegetables and whole grains that keep you fuller longer and increase your energy levels.
Step 2
Perform total-body weight training three times per week to quickly build muscle and increase your metabolism. Break up your workout days by body part. Try arms and shoulders, chest and back and legs. Do 30 minutes of low intensity cardio after weight training to burn off stored fat.
Step 3
Train your abs with hanging leg raises. Hang from a pull-up bar with your legs straight. Exhale and lift your legs until your body is bent at a 90-degree angle. Inhale and lower your legs back down to the starting position. Repeat for four sets of 25 repetitions three times per week.
Step 4
Do oblique crunches. Start on your back with knees bent and one leg crossed over the opposite knee. Hold your hands behind your head to support your neck. Exhale and crunch across your body while reaching your shoulder to the opposite knee. Inhale and return to the starting position. Perform four sets of 25 repetitions on each side three times per week.
Step 5
Perform planks. Start in a push up position. Lower you body down onto your elbows. Hold this position for 30 to 45 seconds. Repeat for four sets of 30 to 45 seconds three times per week.
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