Simply performing lots of ab exercises is not going to get you a six-pack. You will also need to clean up your diet and tailor your cardio and weight lifting workouts to help in your pursuit of this goal. The speed at which your six-pack develops depends on your genetics, your current shape, and your level of self-discipline and determination in this area of your life.
Weights
Utilize your weight training workouts to exercise the abs. The performance of big compound exercises such as squats, barbell bench presses, military presses and dead lifts will not only work out the target muscles for that exercise, but will also work the abs too. Do three compound focused workouts a week on nonconsecutive days. Each workout should include three of the big lifts, with each lift having three work-sets of five reps.
Cardio
You will not be able to see your six-pack if you still have a layer of fat on your belly. Interval training, according to MayoClinic.com, is an effective way of burning off body fat. A simple strategy, it can be applied to any form of cardio and simply involves incorporating spurts of maximum intensity, such as sprinting, followed by moderate periods, such as walking or jogging, to challenge the body and not let it get too comfortable.
Stability Ball Sit-Ups
Some ab exercises are more effective than others, according to the American Council on Exercise. One such effective exercise for the upper abs is the stability ball sit-up. Perch yourself on the edge of the ball, then lean back, allowing the ball to run under you until the ball is in the curvature of your back. Perform by elevating the torso, while clenching the abs, until you get to a 45-degree angle, then return to your starting position.
Bicycle Kick
The bicycle kick crunch puts the rectus abdominis abs, down the middle of your stomach, under constant pressure and works the obliques too. Perform while lying down on a mat with knees raised and bent at a 90-degree angle, with hands behind your head and elbows pointing out. Perform by elevating the torso and twisting right, touching the right elbow on the left knee as the right leg straightens out. Then reverse on the left side.
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