Men need to get their total body fat under 10 percent to get
six-pack abs. Women need to reduce it to 15 percent or less.
Instructions
1
Understand
the anatomy of the abdominal muscles. Your abs are located in the midsection of
your body. They are made up of the transverse abdominus, rectus abdominus,
internal obliques and external obliques. The transverse abdominus is a deep
muscle. It wraps around the entire abdominal area and helps to stabilize the
trunk. The internal and external obliques are located along the sides of the
rectus abdominus, and assist the body with lateral, or bending and twisting,
movements. On top of the transverse abdominus and in between the obliques is
the rectus abdominus. It is divided into right and left sides and is in
sections. It is a well-toned rectus abdominus that creates that six-pack look.
Having
well-toned abs is not just important for appearance: Strong abdominal muscles
help you maintain better posture and balance, and prevent back pain and injury.
Your abdominal muscles are the core of your body. If your center is strong, it
will support you as you move through daily activities and recreation.
2
Avoid
common misconceptions. Performing situps is not the only requirement for
obtaining flat or defined abdominal muscles. While doing exercises targeted to
the abdominal muscles can make them stronger, you cannot spot reduce. It is
also important to do a variety of movements. Since the abdominal muscles are
large, you cannot effectively train the entire muscle or create that six-pack
look by doing just one exercise. You must have a routine that takes your
abdominal muscles through a variety of movements to fully sculpt and train
them.
Also, to
develop that six-pack look you must be within a healthy weight range and have a
low percentage of body fat. Your body fat needs to be at 10 percent or lower
for men, and at 15 percent or lower for women. So unless you fall into this
category, six-pack abs are out of reach. There are many home scales that will
measure your percentage of body fat, and many health clubs and gyms offer this
service. If you purchase a home model, make sure you follow the directions
exactly to get accurate results. These scales are not 100 percent accurate, but
they will give you a basic measurement, and you can use them to track your progress.
In
addition, with any form of strength training, results are usually not seen for
four to eight weeks, depending on the intensity of your training routine.
If you are
at the required body fat percentage and you have been working out regularly for
some time, and you are doing a well-rounded abdominal workout, you may be able
to see some definition happening in two weeks. Otherwise, there are steps you
need to follow to develop that six-pack look. It takes time and effort to get
there.
3
Reach a healthy weight and body fat
composition. If you are not currently within the required percentage of body
fat, you first need to shed those extra pounds. That means controlling your
food intake and getting regular cardiovascular exercise for 40 to 45 minutes at
least five days per week. This can include using equipment like a treadmill,
elliptical machine or bike, or participating in activities like swimming,
running or aerobic-exercise classes. It is not recommended that you lose
anymore than 2 lbs. per week unless you are under the supervision of a doctor.
Weight loss greater than this is not healthy, and shocks the body. Losing
weight slowly allows the body to adjust, and the weight tends to stay off.
Losing weight is hard, and it is difficult to do it alone. Joining a gym or
working out with friends or coworkers makes you more likely to stick with it.
There are also programs like Weight Watchers that can guide and support you in
reaching your weight-loss goals in a healthy, effective and safe manner.
4
Perform crunches. Typical abdominal
crunches should be included in your routine. They can be done on the floor, a
weight bench, a physioball or a machine. However, you do not need equipment to
get six-pack abs. If you have some weights, a Physio Ball and a basic weight
bench, you can get the abs you always wanted. If you are new to exercise, start
with a basic crunch like the one shown in the video in the Resources section.
This is a very safe and effective exercise.
Many people complain about neck pain
when first attempting to do crunches. It is not the exercise that is the
problem; it is because they are doing the exercise incorrectly. You must keep
your abdominal muscles engaged and your back flat against the floor. You want
to keep the elbows back and open, and not pull on the head or neck to come up.
It is common to see people clasp their hands behind the head and then bring the
elbows together as they lift up. This will create neck pain, and will actually
prohibit you from effectively isolating and shaping the abdominal muscles. This
is especially true if your abdominal muscles are weak. Weak abdominal muscles
cannot lift you up, and many times, people pull themselves up, which stresses
the neck.
For a more advanced version, try
this exercise with a weight resting on your chest, or on a bench where you can
do decline sit ups, as in the photo shown here. The higher the incline, the
more difficult the exercise. If you are really advanced, you can do this
exercise with a weight as well.
5
Incorporate reverse crunches,
another exercise that is necessary to obtaining a sculpted set of abs. As with
the regular crunch, you can do this exercise on a declined bench or with a
Physio Ball to make it more challenging. You can do the exercise while holding
a Physio Ball between your ankles to make the exercise even harder. Try passing
the ball to your hands, and lower both the arms and legs toward the floor at
the same time. Then bring them back up and pass the ball back to your feet.
Lower both arms and legs again. You need to keep your back flat on the floor
and the abdominal muscles contracted to protect your back from injury.
6
Add some oblique exercises. The last
part of your six-pack ab routine should include twisting movements to target
the obliques. The photo here shows a good basic exercise. You can work your
oblique muscles by lying on your back as shown here, lying on your side and
lifting up, twisting while standing and sitting, or lying on an inclined bench
. As with all of the above exercises, you can add weights and a Physio Ball to
take them to the next level.
7
Limit the number of repetitions. You
do not need to do hundreds of ab exercises to get six-pack abs. You need a
variety of exercises like the ones described above, done properly. If you are really
working your abs hard, you only need to do two to three sets of each exercise
for 12 to 20 repetitions per set. If you feel that you need to do a lot of
crunches, this usually means the exercise you are doing is not hard enough, or
you are doing it improperly. The more repetitions you do, the more likely you
are just using momentum and poor form. If an exercise is effective, as you do a
set, you should really be feeling it after 12 to 20 repetitions.
8
Work with an experienced trainer. If
you are new to exercise, working with trainer or taking a class can help get
you started. The trainer can make sure you are doing the exercise properly, and
can help you add variety to your routine. Since getting those six-pack abs is
hard work, it may be tough to stay motivated and on track. Having to meet your
trainer or show up for a class can help you establish a regular routine and get
the results you are hoping for.
Tips & Warnings
- Always start slowly and pay attention to how your body is responding to the exercise.
- Be patient; changing the shape of your body takes time and consistency.
- You should never feel back or neck pain with abdominal exercises.
- Work with a trainer or take a class if you are feeling discomfort in the neck or back.
- Stop any exercise that causes pain or makes your symptoms worse.
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