To develop a six-pack, you need to have a low level of body fat covering your abs, so that the muscles are clearly visible, which requires watching your diet. It is also important to strengthen your abdominal muscles to create definition that gives you that enviable six-pack look. There are several ways to create this look. But first, check with your doctor before making changes in your exercise or diet plan, particularly if you have a health condition.
Traditional Ab Work
The exercises traditionally used to strengthen the abs, such as crunches, leg raises and planks, are effective at developing a six pack. It is important to focus on form when performing these exercises and not use momentum to perform the work. Perform three sets of 12 to 15 reps, two to three times a week.
Weighted Ab Work
Performing weighted ab workouts increases the intensity of your exercises. Weighted crunches, medicine ball throws and cable standing crunches are all effective weighted ab exercises. Choose a weight that is heavy enough to allow you to perform three sets of 12 to 15 repetitions of each exercise, two to three times a week.
Ab-Focused Aerobics
If you have excess fat covering your abs, it will be impossible to see your six-pack. To burn calories and strengthen your abs at the same time, choose exercises like kick boxing. Kick boxing provides a rigorous, calorie-burning workout while strengthening the ab muscles that make up a six-pack.
Cut Calories
Regardless of how strong or well-developed your abs are, your six-pack will not be visible if it is hidden under a layer of fat. Cut roughly 500 calories from your diet each day to lose 1 lb. a week. Make easy cuts by eliminating soft drinks, alcohol, sweets and other sources of empty calories, and eating smaller portions at mealtime.
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