Achievement of a six-pack flat stomach requires a combination of proper diet, core exercises and cardiovascular training. If you put in the time and effort, you should begin to lose weight and begin to see a more toned mid-section. You will need to be lean from head to toe in order to achieve those washboard abs you are looking for.
Step 1
Eat healthy, with focus on lean proteins and complex carbohydrates, so that you can build muscle while maintaining a high metabolism. Be sure to get enough dietary fiber from foods like fruits and vegetables, as well. The only way you will get a six-pack to show is by losing the fat around your midsection that is concealing your abdominal muscles. More, smaller meals that are high in protein keep your metabolism burning fat and calories.
Step 2
Target your core during your workout through a variety of different exercises. According to the Mayo Clinic, basic abdominal exercises like sit-ups and crunches can help strengthen your core. Other exercises, such as planks, torso rotations, reverse crunches and stabilizer exercises involving an exercise ball, can all assist in strengthening your stomach muscles. For true six-pack abs, you will want to strengthen all areas of your stomach, including your upper abs, lower abs and obliques. Focus on slow, controlled repetitions, two to three times a week, of various exercises to help maximize your core strength. Minimize the time between sets to keep your muscles active.
Step 3
Incorporate cardiovascular workouts into your regimen. Cardiovascular exercise can be overlooked when attempting to achieve a six-pack, but it is necessary, as it works your whole body and helps you lose the weight you need to lose in order to make your six-pack show. Running, cycling, swimming or walking with dumbbell can all help you with your cardiovascular health. It is not necessary to do cardio for an hour or more every day; high-intensity interval training, which focuses on alternating between medium and high intensity cardio, will allow you to halve the time you spend on cardiovascular exercises.
Things You'll Need
- Exercise ball
- Dumbbells
References
- MayoClinic: Can Sit-ups Flatten Your Stomach?
- Flat Stomach Six Pack Abs: The Best Ab Exercises You Will Ever Need to Know
- The Lose Weight Diet: Six Pack Abs
- Best Muscle Building: The Right Stuff for a Six Pack Diet
- Burn My Belly Fat: Cardio Exercises To Burn Belly Fat and Get Flat Abs
- The Pumping Station: Abdominal Tips & Techniques
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