It is a common misconception that six-pack abs are separate muscles. In fact, they are one large muscle known as the rectus abdominis. No amount of ab crunches will create a visible six-pack if you do not also eat the correct diet. Sticking to a diet and workout routine to achieve a six-pack requires mental strength and strong self-discipline, too. Consult your doctor before beginning any new diet or exercise regimen.
Your Diet
You diet must change if you are to reveal that six-pack. This means you must cut out foods high in sodium, saturated fat and sugar like white bread, cakes, bagels, doughnuts, burgers, hot dogs and ribs. Instead eat lean meats, fish, whole grain, nuts, seeds, fruits, veg and low-fat dairy. Be sure to hydrate properly, but not with liquid calories like sodas and lattes. The Institute of Medicine recommends that men and women drink 3.7 and 2.7 liters of water per day, respectively.
Meal Plan
In addition to changing your food intake, it is also important to change your eating patterns and to monitor calories. To keep your appetite satisfied and increase your metabolism, eat small meals every two to three hours throughout the day. Use a calorie counter like LIVESTRONG's MyPlate to work out your current daily caloric intake; subtract 500 to 1,000 calories from this calculation daily to start losing fat, the Centers for Disease Control and Prevention instruct.
Training
Lift weights three times a week. Focus on compound exercises like squats and deadlifts, which work all the major muscle groups, including the abdominal area. On non-lifting days, perform cardiovascular interval training. High-intensity interval training (HIIT) involves spurts of high-intensity work amid exercise of a more comfortable pace, the Mayo Clinic explains. You can apply HIIT to any form of cardio.
Crunches
Isolation work on the abs is also important. The Full Fitness website lists a number of exercises to work all abdominal areas, including crunch twists, hanging leg raises, Swiss ball sit-ups and bicycle kicks. Performing these exercises will become progressively easier as your abs strengthen. Because of this, you will need to add resistance to the exercises with either weight plates or medicine balls.
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