Achieving a ripped "six-pack" does not happen overnight. To get six-pack abs, you must strengthen the rectus abdominus muscles, which lie vertically down the center of your torso. Belly fat often lies on top of these muscles and tends to be the most difficult to get rid of. A six-pack requires dedication, a low-fat balanced diet, at least 30 minutes of cardio exercise each day, and a steady routine of ab-busting sit-ups and crunches.
Exercises for Six-pack Abs
Step 1
Stretch properly and run for at least 30 minutes outdoors or on a treadmill. Running work the rectus abdominus and external oblique muscles and allows for deep conditioning.
Step 2
Lie on floor with knees bent and with hands gently under your head to support as you lift up. With back aligned lift you torso up until you are at a 45-degree angle with the floor. Perform 10 sets of 15 to 20 reps of these crunches.
Step 3
Lie on your side with knees bent at a right angle. Place your hand behind your head and lift your torso up along with your legs to do a side crunch. Repeat 10 sets of 20 while alternating sides. This strengthens and tone the external obliques.
Tips and Warnings
- A healthy and balanced diet is essential to achieving toned and defined abs. Also be sure to drink a minimum of 64-oz. of water each day to support fat loss.
- Before beginning in exercise program make to adequately stretch beforehand to prevent injury.
Things You'll Need
- Running shoes
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