How to Get Six Pack Abs in 1 to 2 Months

Reducing fat and toning the muscles of the abdominal area are the keys to getting six pack abs. Developing the muscle in this way requires a combination of cardiovascular activity and strength training with and without added weight. The addition of a mind/body class such as Pilates will further strengthen and tone the core. By staying committed to your workout regimen you can see results in one to two months.

Things You'll Need

• Cardiovascular exercise machine
• Weight machines
• Pilates class or video

Instructions

1. Choose high intensity cardiovascular activities to burn the most fat and calories during each exercise session. Good examples include running, group cycling and machine workouts such as on an elliptical trainer.

2. Do cardiovascular activity 6 days per week and rest 1 day. Exercise for 30 to 60 minutes each session. The longer and harder you work, the more calories you will burn which will assist you in losing fat in the abdominal area.

3. Plan to do an abdominal strength workout 4 days per week. Skip a day in between workouts to allow your muscles the time to rest and recover.

4. Choose the most effective non-weighted exercises to tone and flatten your abs. Good choices include crunches on a stability ball, bicycle, captain's chair and reverse curl.

5. Incorporate abdominal exercises that utilize extra weight to build your abdominal muscle if you are a more advanced exerciser. Hold a dumbbell at your chest as you do crunches on a stability ball, hold a medicine ball as you sit on a bench and bring your knees into your chest, or use a abdominal weight machine.

6. Do three sets of 15 to 25 repetitions for each of your non-weighted and oblique (side muscle) exercises. Do three sets of 8 repetitions for your weighted exercise. Rest about 30 to 60 seconds between all sets.

7. Participate in a Pilates class or do a video at home at least 2 days per week, skipping a day between classes. The core work and balance required by exercises such as plank, V-sit and the 100 will provide more abdominal strength and toning.

Tips & Warnings

• The abdominals and lower back work together. Be sure to work your lower back muscles in addition to your abdominals to improve strength and reduce the risk of back injury from overtraining abs. Pay attention to your diet. Eliminate processed foods and high calorie snacks. Choose fresh produce, lean meats and whole grains to ensure you don't undo your hard work through exercising with unhealthy food choices.

• Don't push yourself to hard and risk injuring the lower back. It takes time to build abdominal strength in order to proceed to more advanced exercises. Begin with a lower amount of sets and reps and gradually work your way up if you are new to exercise.