Advertisement

How can I get six-pack abs?

Essentially, getting six-pack abs boils down to progressively overloading the abdominal muscles with a variety of exercises and monitoring calorie intake to ensure that a deficit has been created. By creating a caloric deficit, the body will be forced to use stored body fat for energy.  Once body fat levels drop significantly, then the abdominal muscles should begin to show, giving you the six-pack that you desire.

The fact is every single one of us have abs. Abs are a part of our anatomy. Most of us just have a layer or several layers of fat hiding them. To get six-pack abs you need to do two things, build muscle and decrease body fat. Sounds easy enough right?  Perhaps so but developing a great looking six-pack will take time, dedication and patience. You can have the strongest, most toned abs but they will never show if you still have a layer of fat covering them. Here are my three tips to getting six-pack abs.

  • Do cardio for fat loss. The greater the intensity of your cardio workout the more calories you will burn. More calories being burned equals more fat being burned. Work toward doing high intensity interval training alternating high intensity work periods with low to moderate intensity work periods for maximal calorie burn.
  • Strength train your entire body. While core specific exercises are great to help strengthen and tone your abs a good strength training program will include all the major muscle groups of the body. Give yourself a day rest between your ab workouts. The abdominals are a muscle group and need time to recover like any other muscle group.
  • Clean up your diet. Perhaps the most important factor when it comes to six-pack abs is what you put in your mouth. Focus on a healthy well balanced diet, smaller portion sizes and lots of water. There is no room for junk food in a six-pack abs diet.

.

    Wendy Batts
    Fitness
    Essentially, getting six-pack abs boils down to progressively overloading the abdominal muscles with a variety of exercises, and monitoring your calorie intake to ensure that you are consuming fewer calories than you are expending throughout the day.  By creating a caloric deficit, the body will be forced to use stored body fat for energy.  Once body fat levels drop significantly, then the abdominal muscles should begin to show, revealing the six-pack that you desire.
    Eric Beard
    Sports Medicine
    You already have a six pack. You might even have an eight or more pack. The shapes of our tendons around the muscles in our abdomen determine the appearance of our abs. We just happen to store fat over them. What we can do to be able to see those cool looking shapes is eat well and exercise right. Overall, a healthy balanced diet with the proper amounts of food spread throughout the day will get the job done over time. As far as exercise goes we need to perform several different types of exercise to get those coveted abs as fast as possible.

    Stretching, core exercises, strength training and cardio all can help you get that chiseled look when combined with the proper diet. Stretching can loosen up tight muscles that keep our abs from working their best. Core exercises improve the look, health and function of our midsection, especially the abs. Strength training helps to keep our muscle mass and rev up our metabolism. Cardio helps to burn stored calories. Just doing crunches and sit ups will not get the job done. 

    There is no shortcut and if you eat right and follow a complete exercise program over time you will see find what you are looking for. Stay committed and if you get stuck on your meal plan or exercise program it might be a good idea to contact a professional for an individualized program. 
    To get six-pack abs, you need a comprehensive weight­loss workout, along with a dedicated abdominal training routine. Here are a few tips on getting it done:
    • Train your abs every other day. Perform a variety of exercises to stimulate your lower back and oblique area. This will condition and shape your entire midsection.
    • Don’t neglect weight training. Cardio (walking, biking or some form of aerobics) and weight training enhance the benefits of the other. You get the best results from doing both.
    • Perform aerobic exercise. You can choose a stationary bike, treadmill or stair­climber, each of which is very effective at burning extra calories and body fat. It’s important to do at least 30 minutes four or five times a week, along with your weight­training program.
    • If possible, perform your aerobics first thing in the morning before your first meal. This allows you to use your own body­fat stores for most of your energy requirements. If that’s not possible, do it immediately after your weight­training routine. If your schedule permits, do aerobics twice a day.
    • Eat smaller meals six times per day. Three healthy meals a day won’t cut it if your goal is to lose fat. More frequent meals stimulate your metabolism to a greater extent, helping you to burn more calories more effectively.
    • Do intervals. Training methodology has changed over the years. Recent studies indicate that exercising at more intense levels for shorter periods of time, like interval training on a treadmill or a quick weight­resistance workout, will actually boost energy levels while burning more fat and calories faster and longer. Sure, moderate walking may increase your metabolism for a few hours, but high­intensity weight training and high­intensity cardio can keep your metabolism revved up for as long as two days.

    Continue Learning about Ab/Core Exercises

    What is a good exercise to flatten my belly?
    National Academy of Sports MedicineNational Academy of Sports Medicine
    Unfortunately spot reducing does not work. It is impossible to lose weight strictly in your belly th...
    More Answers
    How does exercise help reduce abdominal fat?
    Debra Fulghum Bruce PhDDebra Fulghum Bruce PhD
    A revealing study from Duke University evaluated the effects of varying amounts and intensities of e...
    More Answers
    How do I perform a ball side sit-up?
    National Academy of Sports MedicineNational Academy of Sports Medicine
    Lie on your side on a stability ball with the ball placed under your hips and our feet anchored ...
    More Answers
    How do I perform a single leg box hop up with stabilization to the front?
    National Academy of Sports MedicineNational Academy of Sports Medicine
    Stand facing the box with your feet straight ahead shins in line with your second and third toe core...
    More Answers

    Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.