If you are committed to getting sculpted six-pack abs, you must eat a low-fat diet, get daily cardio exercise of at least 30 minutes and do a serious abs workout daily.
Rectus abdominis are the sheath of muscles that run from the top of the sternum to the low part of the belly; these are the six-pack abs. To expose these muscles, you must reduce overall body fat: to do that in three weeks is realistic if you are already fairly lean. Train intelligently and keep your training table for best results.
Step 1
Plan on daily cardio workouts of at least 30 minutes to reduce overall body fat. If you are a newbie, start with a gradual 30-minute workout. For example, walk for 15 minutes, jog for 10 minutes and cool down by walking for five minutes. Stretch lightly at the end for five more minutes. Repeat thi sregimen daily, and add five to 10 minutes until you can walk and jog for an hour. Mix up your routine by biking some days, walking hills, jogging on a treadmill on other days or swimming.
Step 2
Revamp your diet so you eat several small meals and one or two tiny snacks to keep your blood sugar levels steady. This prevents binging and gives you fuel for your workouts.
Avoid crash dieting, because that places the body into a false "famine" state where your metabolism will slow down and you burn fewer calories.
Don't skimp too much, though. If you consume fewer than 1,000 calories per day, your body essentially metabolizes lean muscle tissue, reducing your ability to burn calories.
Step 3
Do abs workouts seven days a week to muscular fatigue. That means until you simply cannot do any more, because you have reached your physical limit.
Start with floor abs exercises using a Swiss ball. Lie on your back and extend both legs straight and lift them to a 90-degree angle: you will resemble a large "L" shape. Draw the lower belly to the spine to engage the lower abs (rectus abdominis). Hold the Swiss ball between your hands, and bring the ball above your face, arms fully extended.
Simultaneously lower your arms overhead and your legs toward the floor. Exhale and raise your arm and legs back to the starting position. Repeat for as many repetitions until you reach fatigue. Rest. Do one more fatigue set.
Step 4
Work the oblique muscles to shape the sides and maintain muscular symmetry. Avoid creating imbalances by working all the ab muscles: rectus abdominus are the six-pack abs, transversus abdominis are the lowest part of the belly and obliques are what turn the trunk.
Use a cable machine at the gym to work obliques. Stand with your feet apart hips-width distance and hold the cable in your right hand. Select a low weight to start: 10 to 20 lbs.
Keeping your chest tall and lower abs engaged, lower your left shoulder so that you pull the cable weight with the right hand. Start with three sets of 20 reps. Repeat to the second side. Rest.
Step 5
Work the lower abs by lying on a flat bench and placing your hands under your hips, palms flat on the bench. Extend both legs to straight and flex the feet, so that the inner edges touch. Engage the lower abs (transversus abdominis).
Lower your legs very slowly until your legs are straight. Pause for five to 10 seconds before slowly lifting the legs back to the starting position, keeping the work in the lower abs. Repeat until you reach fatigue; that might be 10 reps or 100 reps. If these are easy, place a small, 2-lb. medicine ball between your ankles.
Tips and Warnings
- To get ripped in only three weeks means eating a low-fat, high-fiber diet. View My Food Pyramid, designed by the U.S. Department of Agriculture (USDA) for dietary guidelines. Eat whole vegetables, fruits, lean proteins, low-fat dairy foods and non-saturated fats such as olive, hemp, flaxseed and canola oils. Bake, broil, grill and steam your food. Avoid fried foods.
- Speed is good for running but not ab workouts. Engage the ab muscles whenever you do ab exercises to protect the low back from strain. If you have any injuries to your lower back or neck, work with a certified trainer.
Things You'll Need
- Swiss ball
- Cable machine
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