Once you see "ideal" pictures of magazine models with lean and ripped abs, you might wonder how to get a six-pack of your own. Unfortunately, advertisements can distort many teens' perceptions about what is realistic and healthy for their bodies. While you may never need the extreme level of lean, and ripped abs portrayed in the media, well-developed abdominal muscles can help protect your body against injury when you exercise. Abide by some healthy habits and you will be well on your way to improving your midsection.
Step 1
Talk to a coach or fitness professional at the gym. He will help you develop a workout program that will be safest and most effective for someone at your stage of physical development. Because the hormone testosterone allows you to build muscle, you may have to wait until you go through hormone changes during puberty to see a difference in your abs from your workouts.
Step 2
Eat abs-friendly foods. Foods that are low in calories and high in fiber, such as vegetables and whole grains, will help you maintain a healthy weight because they are bulky and filling but won't linger on your body as extra pounds. Eating lean protein foods such as beans, eggs, low-fat dairy and skinless turkey and chicken will also help you build and repair muscle. A healthy muscle-building daily meal plan might include oatmeal with berries and low-fat milk for breakfast; an apple with peanut butter for a snack; a whole-grain tuna sandwich with baby carrots for lunch; and brown rice with salmon and broccoli for dinner.
Step 3
Sweat off the fat layer. The excess bulge on your belly will hide any muscle developing beneath it, but doing cardio for at least 60 minutes every day will help you burn off excess body fat. Cardio exercises are exercises that require you to consistently use a major muscle group for an extended exercise session,thereby leading to a faster heart rate, increased sweating and faster breathing. Examples of cardio exercises are running, biking, dancing and playing football.
Step 4
Build muscle throughout your body. Muscle conditioning exercises supplement cardio exercises because strong muscles help protect your joints. Muscle throughout your body also helps you maintain a healthy weight, which contributes to leaner abs, because muscle burns off more calories than fat does. Suggestions include pull-ups and push-ups, lifting free weights and working on weight machines. Do at least two 30-minute muscle-building sessions per week with help from your coach.
Step 5
Tone all major areas of your abdominal region. Different abdominal exercises work different muscles in your stomach. For example, doing crunches helps tone the muscles down the front of your abdomen. "Bicycle" crunches, which help tone abdominal muscles closer to your sides, involve drawing your left elbow to your right knee and vice versa as you contract your abs like you would in a regular crunch. Exercises such as Pilates, yoga and rowing can also contribute to more defined abs.
Tips and Warnings
- Adjust your expectations before you begin trying to build lean and ripped abs. You may, for example, be genetically predisposed to thick skin that hides toned abdominal muscles.
- Give your muscles time to recuperate between toning workouts or else you risk injuring them. Don't tone the same muscle group back to back. If you want to do strength training every day of the week, work one group on one day and another group the next day.
Things You'll Need
- Fruits
- Vegetables
- Whole grains
- Lean protein
- Exercise clothing
- Timer or clock
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