Body fat will need to be reduced to less than ten percent for your “ribbed abs” to show. Don’t worry, this can be achieved in less time than you think, with a good eating plan and exercises to achieve a six-pack.

The reason why I say eating plan and not diet is that when we hear the word diet we feel that we have to suffer and deprive ourselves. Calories are what we look at. It takes about 3,500 calories to burn a pound of fat. Your body needs calories for fuel, and the excess is stored as fat. We need to reduce the daily calories we consume and eat more protein, avoid foods with refined sugars and saturated fats, eat fiber, and drink plenty of water.

Eat right, but eat the right foods and do cardio, you will lose fat and tighten your muscles. You are now ready for the exercises to get a six pack.

These exercises include knee raises, lateral leg raises, back extensions, crunches, side crunches, reverse crunches, always do warm up exercises and cool down exercises. Exercise for four days a week, either four together or two days, rest for one and two days of exercise, remember that doing too much will actually do more harm than good.

Including 4-5 sets of each exercise (10 reps of each) per session would be a great start. Remember when doing exercises to get a flat stomach, or any other training, you will not see the results overnight. Don’t be hard on yourself, the key is quality, not quantity, persistence and you will see results in 8 weeks.