6팩을 만드는 운동: How to Get 6-Pack Abs

How to Get 6-Pack Abs

Seeking Six-Pack Abs?

Cultivating a six-pack takes more than sweat. It calls for strategy. You've got to sculpt the bands of muscle known as the rectus abdominis, while melting any belly fat that might block the view. We'll show you how with a mix of exercises, cardio, and some surprising food choices. If you're 45 or older or have a medical condition, check with your doctor first.

Train for Flat Abs: Bicycle

You'll want four to eight key moves in each workout -- being sure to target the upper and lower abs, the oblique muscles along your sides, and the back. The "bicycle" is one of the best. Lie on your back and "pedal" in the air. Raise one shoulder as if trying to touch the opposite knee. Repeat on the opposite side for two sets of 12 reps. Keep your elbows back and your lower back on the floor.

Train for Flat Abs: Classic Crunch

The abdominal crunch is a classic because it's so effective. Lie on your back, knees bent and feet flat on the floor. Put your hands behind your head, elbows facing out. With your low back on the floor, use your ab muscles to lift your upper body as far as you can. Hold the pose, then slowly return to the floor. Do three sets of 10-12 reps. Rest for 30 seconds in between all ab exercises.

Train for Flat Abs: Reverse Crunch

The reverse crunch targets the lower abs, which are tough to make pop. Keep your arms at your sides, palms down. Use the abs to lift the legs, bringing the knees directly over the hips. Contract the abs further and raise your hips and lower back up off the mat, knees toward your face. Hold briefly before lowering back to the mat. Do not let your feet touch the floor. Do three sets of 10-12 reps.

Train for Flat Abs: Wood Chop

Grab a dumbbell, medicine ball, or cable weight system. Choose enough weight to tire the muscle within 12 reps. Kneel on one knee with the other foot forward. Use both hands to lift the weight up over your shoulder, on the foot-forward side. Don't turn your torso. Slowly lower the weight to opposite hip. Head, hips, and torso should face forward at all times. Do eight to 12 reps before switching sides.

Train for Flat Abs: Trunk Rotations

Choose a medicine ball or dumbbell. In a sitting position, lean back slightly and engage the abs, with your knees bent and heels touching the floor. Hold the weight close to your body and slowly rotate your torso to one side. Pause briefly before rotating to the opposite side. Contract the abs deeply as you twist. Work up to three sets of 12 reps.

Abs and Pecs: Dumbbell Fly

To look good shirtless, you'll want chiseled pecs along with flat abs. Here's a move that targets both areas. Sit on a stability ball holding dumbbells. Walk your feet forward and lie back until your head and upper back rest on the ball. Hold the dumbbells directly above your elbows. Tighten the abs and push the dumbbells straight up. Slowly swing the arms out and in -- extended but not locked. Do three sets of 8 to 12 reps.

Abs and Back: Front Plank

As you build steely abs, it's important to be sure your back keeps pace. The plank gets the job done. Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. Use your core muscles to lift your torso and thighs off the floor, tightly contracting your butt and your abs. Hold for five and work up to 30 to 60 seconds before lowering to the floor. Do three sets, resting 20 to 30 seconds in between. Stop immediately if you feel any lower back pain.

Abs and Back: Bird-Dog

Kneel on your hands and knees with your fingers facing forward. Tighten the core muscles and raise the right leg until it is parallel with the floor, not higher than the hip. At the same time, raise the left arm until it is parallel to the floor. Hold briefly, then lower to starting position and repeat on the other side. One rep includes a full cycle of both sides. Do three sets of 8-12 reps.

Abs and Legs: Knee Tucks

This move starts with your stomach on a stability ball, hands and feet on the floor. Engage the abs. Now walk your hands forward until you form a rigid plank, ankles resting on the ball. Don't let the low back sag. Slowly, tuck your knees into your chest. Hold briefly, then slowly return to a plank position. The ball will roll forward and back with your moves.

Abs and Butt: Glute Bridge

If you'd like your rear view to be as buff as your abs, try this move for sculpting the gluteal muscles. Lie on your back with your knees bent and feet hip-width apart. Contract your abs and glutes as you raise your hips off the ground. Press your heels into the floor and avoid arching your back. Inhale and slowly lower yourself to the ground. Repeat for 12 to 15 reps.

Abs and Butt: Frankensteins

Stand with your arms at your sides, feet hip-width apart. Tighten your abs and raise your right knee up toward your chest. Keeping the knee high, try to cross your right leg over the left. Avoid rotating the left hip. Now bring your right leg back toward the right side of the room, opening the right hip. Return to starting position. Do five to 10 reps on each side.

Abs and Butt: Side Plank

Side plank is a great way to work both the obliques and glutes. Lie on your right side, placing the right elbow on the floor directly under the shoulder. Keep the legs straight, with the left leg resting directly on top of the right. As you contract your waist and glutes, raise your hips and knees. Keep the right foot in contact with the floor. Hold for five to 20 seconds. Rest for 30 seconds and repeat. Then switch sides.

Abs and Legs: Lunge

The lunge is a great multitasking move -- it targets the abs, butt, quads, and hamstrings all at once. With feet together, slowly lift the right leg and step forward, placing your right foot firmly on the floor. Lower the hips until your right thigh is parallel with the floor. Make sure your knee doesn’t push forward in front of your toes. Slowly return to standing. Aim for eight to 12 reps and repeat on the other side.

Creating an Ab Routine That Works

For best results, do a targeted ab routine two or three times per week, resting at least one full day between workouts. Don't try to do all the moves in this slideshow in one workout. Pick four to eight moves for each session, and spread the pain across different muscle groups. To keep your muscles challenged, mix up the moves every few days or weeks.

Ab Secret of the Pros

Cardio for Flat Abs

If your abs are covered with a layer of fat, no workout will give you a visible six pack. Work toward dissolving the fat with 30 to 60 minutes of moderate-intensity cardio on most days of the week. Crunched for time? Switch to vigorous aerobic activity -- for 75 minutes each week. Besides burning fat, regular cardio protects against heart disease, depression, and colon cancer.

Food for Flat Abs: Lean Meat

To trim enough belly fat to reveal your developing abs, you'll probably need to cut back on calories. But that doesn't mean giving up red meat. Lean cuts of pork, lamb, or beef are loaded with protein to help you stay full longer. They also contain an amino acid called leucine. There is research to suggest that leucine may help burn fat while preserving muscle. A healthy portion is no larger than your fist.

Food for Flat Abs: Whole Grains

There's good evidence that eating plenty of whole grains and fiber can help you achieve a healthy body weight. You can boost your intake of whole grains by stirring shredded wheat into your favorite cereal, by making your sandwiches with whole-grain bread, or by ordering your sushi with brown rice.

Food for Flat Abs: Greek Yogurt

In a study in the International Journal of Obesity, dieters who ate nonfat yogurt lost almost twice as much belly fat as those who didn't eat yogurt. If you find ordinary yogurt isn't a satisfying snack, try the Greek variety -- it has a thicker consistency and higher protein content.

Food for Flat Abs: Good Fats

Even when you're trying to lose weight, it's vital to eat some fatty foods. Too little fat intake can sap your testosterone levels and undermine your muscle-building efforts. Sources of good fats include avocado, nuts, olive oil, and fatty fish, such as salmon.

Food for Flat Abs: Fruits, Veggies

While protein, grains, and good fats are all part of a balanced diet, the latest U.S. dietary guidelines recommend that fruits and vegetables take up half your plate. Aim for a wide range of colors to nourish your body with an assortment of plant-based nutrients. These phytochemicals promote cardiovascular health and fight some types of cancer. Plus, filling up on veggies may help you cut back on higher-calorie foods.

Supplements for Flat Abs

Who wouldn't love a pill that delivers ripped abs? Before you buy, do your research. Research is conflicting on whether fish oil pills help with weight loss. One supplement that does show promise is conjugated linoleic acid (CLA). In one study, taking CLA for six months reduced fat deposits in the legs and belly. Caffeine may help boost the body's ability to burn fat. Check with your doctor before taking any weight loss supplements.

Why Focus on Flat Abs?

Banishing belly fat and chiseling the abs are not just exercises in vanity. The abs are part of the core muscles that support all of the body's motions. Firm abs will increase your overall fitness level and help your athletic performance. What's more, reducing your waist size may cut your risk of heart disease and diabetes.

Top 5 abs exercises to get a six pack fast