Six pack abs not only look great during bathing suit season, they also provide health benefits as well. Your core muscles help you maintain balance as well as stability. These muscles also help you perform physical activities with much more ease, since plenty of activities depend on your core muscles. A weak core may put you at risk for suffering from lower back pain as well as poor posture.
Cardio
The first step in achieving six pack abs is to burn off the fat. According to the Mayo Clinic, men are more likely than women to have belly fat. Not only is belly fat unsightly, it also poses serious health risks including high blood pressure, heart disease and diabetes. To burn off fat and achieve a six pack, incorporate high intensity cardiovascular activities such as running, swimming or jumping rope into your workout routine. Anything that gets your heart racing is considered cardio. Include interval training as well, where you spend a little amount of time on a string of cardio exercises yet perform at the highest rate you possibly can.
Strengthen Underlying Muscles
Your abdomen consists of a group of muscles --- those you can see, like the six pack, and those you cannot see. The unseen muscles help further define your six pack. Incorporate core exercises such as crunches and pushups into your workout routine. If crunches are too hard on your back, try placing your feet against the wall with your knees bent at a 90-degree angle. Place your hands behind your head and perform a crunch while contracting your abdominal muscles. Although crunches do help strengthen your abdominals, they won't get rid of your belly fat.
Take It Slow
Whether you are a fitness buff or a couch potato starting an exercise plan, it is important to take things slow. There is no need to spend hours a day on cardio or core exercises or do 200 crunches a day. All that extra work may overstrain your muscles as well as tire you out quickly. Start off with a low amount of reps and sets then gradually increase the amount or try different exercises after two weeks. Two weeks is typically the amount of time your body gets used to a particular routine, which may have an impact on your results.
Stretch
In addition to incorporating cardio and strength training exercises into your workout routine, it is also important to incorporate stretching. Stretching may help improve your flexibility as well as reduce your risk of injury. Warm up by jogging in place or performing situps, pushups or jumping jacks. Focus on major muscle groups such as legs, arms, chest, back and butt. Hold each stretch for 30 seconds. Perform stretching activities at least two or three times a week.
References
- Mayo Clinic: Core Exercises: 7 Reasons to Strengthen Your Core
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters
- FRS Health Energy; Exercises That Help You Get Six-Pack Abs; Don Rafner
- The Nest; The 10 Biggest Fitness Mistakes That Are Making You Fat; Kristin Koch; January 2011
- Mayo Clinic: Stretching: Focus on Flexibility
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