Exercises for Six-Pack Abs

No one likes extra fat around their middle, but it seems to be one of the hardest areas from which to get rid of unwanted weight. But you can get six-pack abs through hard work, determination and perseverance. It will take a combination of abs training, running, walking or biking, and a good diet to get your six-pack, which will give you the added benefit of a stronger torso and improved posture.

Ab Exercises

There are a few exercises you can do at home without any extra tools, such as the reverse crunch. Lie flat on the floor, bend your knees to make a 90-degree angle and lift your feet slightly off the floor. Lift your hips up as you breathe out, then breathe in as you return to the starting position.
Another helpful exercise is the bicycle. Lie on your back and lift your hips and knees up so that they are at a 90-degree angle. Curl your chest up with your hands behind your head. As you bring your left knee in, turn your right elbow toward the left knee. Return to the starting position and repeat with the right knee and left elbow.

Ab Exercises with an Exercise Ball

Another way to get six-pack abs is doing maneuvers with an exercise ball because your body has to work to keep the ball stable as you work out. Try a roll-in, which requires you to get in a push-up position with your feet on the ball. Bring your knees up to your chest and then back to a push-up position.
Another exercise is the ab sit-back. Sit on the ball with your feet flat on the floor, your back straight and your arms crossed over your chest. Lean back as far as you can, hold, and then return to the starting position.

Frequency of Exercise

Beginners who are just starting an exercise routine should do ab exercises two times a week. If you already have an established exercise routine, you can do the exercises three to four times a week. You should do 15 to 20 repetitions of each exercise, and your goal should be to complete two to three sets of each exercise during a workout.

Diet and Other Exercise

No one can achieve six-packs abs solely through muscle training. You must also watch what you eat. Consume five to six smaller meals throughout the day, rather than two or three large meals, and eat lean, protein-rich foods rather than those that are fatty. You should also incorporate some sort of cardiovascular activity into your workout a few times a week to burn more calories, such as running, walking or riding a bike.