How to Get Perfect 6 Pack Abs

Strong Six-Pack Abs

If you are unable to get the 6-pack abs you want, it may that be your strategy is holding you back. Getting the perfect set of 6-pack abs is more than just doing hundreds of sit-ups or crunches. To archive a lean, chiseled look, you need to incorporate some innovative techniques, strict dietary choices and targeted exercises, such as core training and ball exercises.

Instructions

Perfecting the Abs Through Exercise

1. Add a range of movement to your sit-ups for better results. Lay on the floor as you would do for a normal sit-up with your hands behind your head. As you raise your chest towards your knees, though, twist your torso. Have one elbow touch the opposite knee. Go back down to starting position. Repeat with the other elbow and knee. Do 10 to 15 reps.

2. Focus on your core. Your core is a girdle of muscle below your ribs that includes all of your ab muscles. Doing Pilates exercises is one of the best ways to tighten and tone the core. Start off with this Pilates move: Lay down flat on the floor with your arms by your sides and your legs side-by-side. Pretend that your legs are tied together as you slowly lift them. Use your abs to keep your back flat on the floor as you raise your legs until your feet are over your hips. Slowly lower your legs back to the floor. Do 6 to 8 reps.

3. Target the rectus abdominis, which is the 6-pack area of the core. To really zero in on this area, try doing crunches on an exercise ball. Lay on the ball with your feet spread a comfortable width apart. The back of your hips and lower back should be in contact with the ball. Put your hands behind your head. Proceed to do crunches in this position. Raise the upper half of your torso by clenching your ab muscles. Go half-way up and then lower yourself slowly. Do 12 to 16 reps.

Eat Right

1. Eat right to melt stomach fat. If you have belly fat covering your abs, then you're not going to ever see a 6-pack, let alone be able to monitor your progress.

2. Try eating around 400 calories per meal. Also eat a snack that has 400 calories after your workout.

3. Drink 8 glasses of water per day to build muscle and reduce bloat.

4. Eat monounsaturated fatty acids. They have been found by health experts, like Cynthia Sass, MPH, RD, to fight belly fat. Try adding one serving of these fatty acids--like olives, olive oil, flaxseed oil, nuts, or seeds--to every meal.

5. Make sure that you eat 2 to 3 servings of lean protein--such as eggs, chicken, beans, or lentils--to aid in muscle growth.

Tips & Warnings

• Reduce salt in your diet to reduce stomach bloat that covers the abs.

• Consult your doctor before beginning any new diet or exercise routine.

Resources

• Fitness Magazine Pilates Exercises
• Incorporating Monounsaturated Fatty Acids into the Diet
• Monounsaturated Fatty Acids Research