A six-pack refers to the visible muscles in the abdominal area, also known as the rectus abdominis muscles.
To get a six-pack, you need to do a combination of two things: reduce your body fat percentage and build up the muscles in your abdominal area.
Reducing body fat:
To see your six-pack, you need to reduce your overall body fat percentage. This means you need to create a calorie deficit by burning more calories than you consume through diet and exercise.
This can be achieved through cardiovascular exercise and strength training exercises that target the whole body. It’s important to note that spot reduction (specifically targeting fat loss in one area of the body) is impossible; fat loss occurs all over the body.
When deciding which cardio routine is best for you, consider a few different parameters such as: What is my goal? How much time do I have per cardio session? What are my physical capabilities?
If your primary goal is to burn body fat and you have 20 minutes or more to dedicate to cardio, low-intensity steady-state cardio at around 75% of your maximum heart rate is recommended to keep you at the top of the fat-burning range. To get a good estimate of where your heart rate should be you can use simple math. Take 220 and subtract your age. Then, multiply that number by 0.75 (75%). Boom! That is your heart rate.
In addition to reducing body fat, you must build up the muscles in your abdominal area to create a defined and toned appearance. This can be done through exercises that target the rectus abdominis muscles, such as crunches, sit-ups, and planks. It’s essential to incorporate various exercises into your routine and progressively increase the difficulty as you get stronger. It’s also important to remember that building muscle takes time and consistency, so it’s essential to be patient and stick with a regular exercise routine.
Pro Tip: Sticking to forward crunching movements rather than lateral abdominal movements will prevent your waist (obliques) from growing wider.
It’s also worth noting that genetics play a role in the appearance of a six-pack. Some people may be able to achieve a six-pack with less body fat than others due to their genetics.
In summary, to get a six-pack, you need to reduce your overall body fat percentage through diet and exercise and build up the muscles in your abdominal area through targeted strength training exercises. It’s also important to be patient and consistent in your efforts, as building muscle and losing fat takes time.