Fastest Way To Get Six-pack Without Machines

Chances are you want six-pack abs more for how it looks than for what it can do. Well-toned abdominal muscles stabilize your back and pelvis and make daily activities, such as lifting heavy objects, easier, according to the Nicholas Institute of Sports Medicine and Athletic Trauma, or NISMAT. Getting a six-pack isn't easy, but if you're committed to it, a few strategies will help you tone your tummy more quickly.

Cut Calories

No amount of sit-ups will reveal toned tummy muscles if your stomach is still layered with fat. Cutting calories is one way to shed extra fat. However, it's also important that you don't eat too few calories as this can make your metabolism sluggish and cause you to burn fat more slowly. The National Institutes of Health, or NIH, recommends that men eat no fewer than 1,800 calories a day and women no fewer than 1,500, unless you are supervised by a doctor.

Amp up the Aerobics

Another quick way to burn calories is to increase the amount of aerobic activity you do. If you're currently leading a sedentary lifestyle, aim to complete at least 30 minutes of cardio exercise most days of the weak. If you're already at this level, go for 60 minutes five days a week. Sometimes you may be pressed for time and unable to complete this amount of aerobic exercise. In these cases, increase intensity instead of duration.

Build Muscle

While you're losing fat, you also need to build muscle for your abdominal muscles to pop, according to John Little, author of "Beginning Bodybuilding." Doing cardio alone can compromise muscle as you might also lose lean muscle mass. Brief, high-intensity training sessions are essential to stimulate muscles to grow larger and stronger, says Little. Muscle-building exercises that target the abdominals effectively include sit-ups on an exercise ball, knee-ups on a chin bar or the captain's chair --- equipment commonly found in gyms --- and the bicycle maneuver, which involves lying on your back with your arms behind your head, then using a pedaling motion while bringing your knees up to the opposite elbows.

Pace Yourself

Even though you want that six-pack in a hurry, don't make the mistake of strength training too often or doing too many reps. You need to give your muscles time to grow and recover after exercise, explains Little. Perform abdominal exercises no more than three days a week on nonconsecutive days. Do two sets of 10 to 20 repetitions for each exercise and take a week off after 10 weeks of training.