Having defined abs means you have visible stomach muscles, which are also known as a six-pack. You will need to improve your muscle mass and reduce body fat to get a six-pack. You can reduce body fat with burning calories through exercising and by eating a nutritious diet rich in fruits, vegetables and lean protein. Although achieving defined abs is challenging, there are simple, everyday exercises you can use to see results.
Facts
To define your abs, you need to exercise all of the major muscles in your stomach. This includes the rectus abdominis that runs along the front of your stomach, the transverse abdominis that runs horizontally across your stomach, and the obliques on your sides. You can train your abdominal muscles every other day, as long as they feel rested and are no longer sore. Choose six to 10 exercises for each session, and work to complete at least one set of 12 to 15 repetitions per exercise.
Hanging Leg Raises
This exercise targets all of your ab muscles. Hold onto a pullup bar or similar structure. Your arms should be straight and your body should be hanging without touching the floor. Pull your knees upward until they are at waist level and then lower them back down. To strengthen the sides of your stomach, pull your knees up toward your right hip, lower them back down, and then pull them up toward your left hip. Remember to only pull your knees up to waist level each time.
Seated Medicine Ball Trunk Rotations
Trunk rotations strengthen the front and sides of your abs. This exercise is performed sitting on the floor using your body weight, natural resistance and the added weight from a medicine ball. Bend your knees to create a 45- to 90-degree angle with your legs. Hold the ball with both of your hands in front of your chest and keep your back straight. Rotate your entire upper body from the left as far as you can. Then repeat on the right side.
HIIT
High intensity interval training, or HIIT, is the key to burning calories at a fast rate while also improving your metabolism. Together, these two methods will help to remove excess body fat and reduce abdominal fat. HIIT is a more beneficial alternative than standard cardio exercise because it burns a higher rate of calories and takes less time. During HIIT you alternate slow, resting intervals of activity with very fast-paced intervals. Choose a cardio exercise, such as jumping rope, running or cycling, that you can perform at various speeds. Work as hard as you can for 30 to 90 seconds, then slow down your pace until you catch your breath and repeat. Alternate these two intervals for at least 20 minutes. Because HIIT is very physically demanding, it can take up to 48 hours for your body to recover. Complete two to three sessions per week to avoid overexerting yourself.
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