A six pack makes you look healthier.
Six-pack abs are characterized by firm, toned abdominal muscles with low body fat on top of them. Having firm muscles is not enough, and having low body fat is also not enough -- to get a six pack, you need to work on both. One way to burn some fat and build muscle is to do regular sit-ups and curl-ups. These help build your stomach muscles and make them more visible. However,all the sit-ups and curl-ups in the world won't give you a six pack unless you reduce your body fat as well.
Instructions
Sit-Ups
1. Lie on the floor with your knees bent and your back straight.
2. Focus on one spot in front of you.
3. Sit all the way up by engaging your abdominal muscles. Keeping you back straight will force the pressure off of your spine and engage your muscles, which will encourage them to grow over time. This is a sit-up.
4. Perform three sets of 12-15 repetitions every second day.
Curl-Ups
5. Lie in the same position as you did for sit-ups.
6. Focus on one spot above you.
7. Bring your body slightly up, taking care to keep your lower back on the floor. This is one curl-up.
8. Perform three sets of 12-15 repetitions every second day.
Cardio and Lifestyle
9. Combine sit-ups and curl-ups with regular cardiovascular training such as running, swimming or biking. For best fat-loss results, interval train by working as hard as you can for 30 seconds then slowing down for a minute, then repeating until you've been working out for a total of 20 minutes.
10. Reduce your simple carbohydrate intake (such as white breads, rices and pastas) and increase your complex carbohydrate intake (such as vegetables and whole-grain bread).
11. Eliminate alcohol, fast food and soda from your diet.
12. Eliminate at least 500 calories from your diet per day. You don't necessarily have to do this through changing your diet, but rather should do so through diet and exercise. So, if you eliminate 200 calories from your diet, you need to burn 300 off through exercise.
