A six-pack is a very obtainable bodily feature when you are willing to make sacrifices and put in the work needed, but there is way more to it than just abdominal training. You might be able to strengthen your abdominal muscles, but you also have to make them appear.
Interval Training
The most important factor in getting a six-pack is cardiovascular exercise. The only way you will get your muscles to show is by achieving a low body fat percentage. As a general rule of thumb, you need to be in the single digits to see your abs. Your best bet is to do interval training, in which you bounce back and forth from a high to low intensity. Take running, for example. Instead of running at a steady pace, alternate between sprinting and light jogging. This also will make you forcefully contract your abs for power generation. Exercising at this pace will not only cause you to burn more calories while you do it, but it also will raise your metabolism once you are done. Perform 30 minutes of interval training three days a week on nonconsecutive days.
Weight Training on Ball
Weight training is another important piece of the six-pack puzzle. By lifting weights, you build muscle, which gobbles up calories when you are resting. If you were to gain 3 lbs. of muscle, you can burn an extra 630 to 1,050 calories a week, according to the University of Michigan Health System. To place more emphasis on your abdomen, perform as many exercises as possible on a stability ball. The off-balance nature of the ball causes you to engage your abs. Perform exercises that work all of your major muscles, like dumbbell chest presses, seated shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall ball squats. Aim for 10 to 12 reps and three or four sets, with short rests between sets to keep your heart rate elevated. Work out three days a week on the days you are not doing cardio.
Ab Exercises
The abdominal area consists of the rectus abdominis and obliques. Your goal with ab training is to target as much muscle fiber in these areas as possible, which can be done with exercises that involve multiple angles and movement patterns. Hanging leg-hip raises, decline reverse crunches, Russian twists, bicycle kicks and stability ball crunches are examples. Aim for 15 to 20 reps, do three or four sets and work your abs after your cardio sessions.
Perfect Form
When doing your ab exercises, it is important to use good form. You should never rely on momentum and always move through a full range of motion. Take hanging leg-hip raises, for example. These are performed while hanging from a pull-up bar. Space your hands about shoulder-width apart and let your legs hang straight down. Steadily lift your legs, bend your knees and tuck them into your chest. When you do this, squeeze your abs forcefully and hold for a full second. Slowly lower your legs back down and repeat. Keep your upper body as still as possible throughout the exercise.
Additional Resistance
To increase the force on your abdominal muscles during exercises, add weight to your body. Ankle weights can be worn with exercises like hanging leg raises and decline reverse crunches. With exercises that involve trunk movement, like crunches, hold a weight plate, dumbbell or medicine ball above your body.
Healthy Diet
A six-pack is not possible if you do not eat healthy. Avoid foods that are refined, processed and high in fat and sodium. Instead, choose foods that are loaded with vitamins and minerals like fruits, vegetables, seeds, nuts, lean meats, fish, whole grains and beans. If you have excess fat on your stomach, reduce your daily intake of calories to create a deficit. A 500-calorie reduction will lead to about 1 lb. of weight loss a week.
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