How to Build Six Pack Abs

Rippling abs are certainly an enviable sight to see. They are seen as a visible expression of hard work and physical fitness. And, just like many others, you might be wondering how to build six pack abs of your own.

The answer to that question comes in two parts. First, you must reduce your body fat percentage to let your abs show through. Second, you must do the right exercises to sculpt your abs.

How to Build Six Pack Abs – Diet & Cardio

A blessed few individuals have naturally low body fat and a naturally large supply of muscle. The rest of us have to work at it. In order to have visible abdominal muscles, men need a body fat percentage of about 8 – 11%. Women need to reduce their body fat to about 14 – 17%.

While women have a naturally higher amount of body fat, men tend to accumulate fat around their bellies, which obscures their ab muscles. Both genders need to work hard to get their abs to show through.

Learn the 'guarded secrets' for getting a flatter stomach today

Body fat reduction can only be accomplished through diet and exercise. You can start losing fat by reducing your calorie intake by 250 – 300 calories each day, and adding moderate intensity cardio exercise to your routine, 3 – 5 times a week. Work your way up to 30 - 45 minutes per cardio session.

You can improve your diet by cutting out simple sugars, starches, and most flour products. Eat whole grains, beans and legumes, leafy green vegetables, and lean meat like chicken and ground turkey. Fats aren’t a bad choice as long as you consider their calorie content, and stick to heart-healthy fats from olive oil, avocados, salmon, and nuts.

How to Build Six Pack Abs – Strengthening Exercises

The American Council on Exercise did a lengthy study to find the most effective abdominal exercises. These exercises are terrific for sculpting the upper abs, lower abs, and obliques (side abs). Let’s learn how to build six pack abs by making these exercises a regular part of your strength-training routine.

The Bicycle Crunch

· Lie on your back with your arms behind your head as though you were preparing to do a sit-up.
· Raise your left leg in a peddling motion, and twist your waist to bring your right elbow across to your lifted left knee.
· Repeat this motion with your right leg and left elbow, extending the leg that’s not in use.
· Keep going in a cycling motion for 3 sets of 16 reps.

The Exercise Ball Crunch

· Sit on a large exercise ball.
· Scoot your body forward, closer to the edge of the ball.
· Place your arms behind your head in a sit-up position.
· Tighten your abs to bring your body forward in an abdominal crunch.
· Slowly lower your body back onto the ball, keeping some tension in your core.
· Repeat for 3 sets of 16 reps.

The Vertical Leg Crunch

· Lie on your back on the floor with your arms behind your head.
· Lift your legs vertically in the air and cross your knees.
· Contract your abs to crunch your body forward toward your knees.
· Go back into the starting position, stopping just short of completely relaxing your core.
· Repeat for 3 sets of 16 reps.

The question of how to build six pack abs is one that haunts men and women alike. But, rest assure that by following the above tips you will soon be on your way to having the washboard abs you’ve always wanted.

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