The abdominal six pack is a crowning achievement when it comes to defining the midsection. This shows off what hard work and determination can do for you. The path to get you a six pack is tough and it takes great mental strength. But with the help of a few key exercises and some dietary adjustments, you can carve out your stomach faster. Be advised that you are going to have to do more than just ab exercises.
Step 1
Avoid foods that are high in empty calories. This includes canned soups, processed meats, commercially-baked goods, candy bars, fast food and refined white flour products. Keep your sources of calories low in fat, sodium and sugar. Eat plenty of fruits, vegetables, lean meats, low-fat dairy, beans and whole grains.
Step 2
Eat every two to three hours through the course of the day. This can increase your metabolism, keep your energy levels elevated and prevent you from becoming ravenous. Consume meals that are balanced with protein and complex carbs. A whole wheat pita with low-fat cheese, lettuce and tomato is an optimal meal example.
Step 3
Perform high intensity interval training to burn the fat on your stomach. Start with a light five-minute warm-up. Increase your intensity to 75 to 80 percent maximum effort and go for 20 seconds. Reduce your intensity to 50 percent and go for 40 seconds. Alternate back and forth for 20 minutes and finish with a light five-minute cool-down. Apply interval training to any type of cardio such as running, elliptical training, stair climbing, swimming or jumping rope.
Step 4
Lift weights to build muscle and increase your resting metabolic rate. Do exercises that involve as much of your body as possible like chest presses, lateral raises, back rows, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets and work out three times a week on the alternating days of your interval training.
Step 5
Fasten ankle weights to your lower legs to do hanging knee raises from a pull-up bar. Grab the bar with a shoulder-width, overhand grip. Draw your knees up to your chest and squeeze for a second. Lower your legs back down until they are straight and repeat.
Step 6
Lie on your back to do flutter kicks with the ankle weights on. Place your hands under your butt and lift your legs 6 inches off the floor. Lift your left leg 2 to 3 feet higher and lower it down as you simultaneously lift your right leg. Lower and lift your legs in a smooth, alternating fashion.
Step 7
Execute a set of bicycle crunches while wearing the ankle weights. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring you right elbow toward your left knee as you fully extend your right leg. Reverse the motion and bring your left elbow toward your right knee as you fully extend your left leg. Alternate back and forth in a smooth, cycling motion.
Step 8
Hook your lower shins under the padded support on a decline bench to do push crunches. Hold a weighted barbell directly above you with your arms fully extended. Curl your body up and push the barbell straight towards the ceiling. Squeeze for a second, lower yourself down and repeat.
Step 9
Perform v-ups with ankle weights and a medicine ball. Lie face-up on the ground with your legs straight and arms fully extended over your head. Hold the medicine ball firmly in both hands. Lift your arms and legs up in the air and toward each other so your body forms a "V" shape. Try to touch the ball to your toes and reverse motion. Stop when your legs and the ball are just short of touching the ground and repeat.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your ab exercises. Work your abs right after your cardio sessions.
Things You'll Need
- Ankle weights
- Pull-ups bar
- Decline bench
- Barbell
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