What is the Best Way to Develop Six-Pack Abs?

Ready to learn about the steps you need to take that will help you develop tight six-pack abs? Keep reading and discover how you can do it in only 15 minutes a day.

The stomach muscles are generally the focal point of most exercise programs. This holds true for both men and women. There's something about a well sculpted abdomen that shouts fit and trim.

As you already know, it's very easy to accumulate belly fat around the stomach and waist areas, but getting rid of this fat is a much greater challenge. However, you should not be discouraged...this challenge can be overcome once you're armed with the proper knowledge and motivation.

So how do you go about getting rid of the infamous spare tire and replace it with a tight and trim tummy?

First, let's learn a little about stomach fat and the abdominal muscle group.

An estimated 95% of people who lose weight will lose it in the abdominal region before losing anywhere else. The reason for this is the fact that abdominal fat is composed of what's called "visceral fat".

This type fat is situated deeper inside your waistline and hip areas. In terms of metabolism, visceral fat is more active than subcutaneous fat which is located right under the skin.

So it stands to reason that the first step to six-pack abs is to follow a good weight loss or fat loss program. This program will also include an adjustment in your diet.

A recent study published in the American Journal of Clinical Nutrition showed that a diet rich in whole grains trimmed extra fat from the waistlines of obese subjects. Further, the U.S. Department of Agriculture's 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains.

Reduce your refined foods intake. A reduction of refined carbohydrates will help change your body's glucose and insulin response and make it easier to begin shedding stored fat. Refined carbohydrates are foods that have had the bran and germ stripped from the whole grain by machine processing (i.e. white rice and foods made with white flour). As a result important nutrients, such as B vitamins, fiber, and iron are removed from these food types.

Your next step is to begin a well-rounded exercise program. Crunches alone will not necessarily rid you of your belly fat. Here are some quick and simple exercises to get you started.

Leg Lifts: Lay flat on your back with arms at your side and raise both legs about 4 to 6 inches from the floor. Hold them up for as long as you can stand and repeat for at least 10 reps.

Reverse Sit ups: Lay flat on your stomach with arms at your side. Raise your head, chest and legs for about 7 to 10 seconds and repeat for at least 10 rep.

Standard Crunches: Lay flat on your back with arms at your side. Lift your upper body so your back is about 6 inches from the floor. Repeat for at least 10 reps.

You should perform these exercises three to five days weekly for at least 15 minutes per session. Adjust the frequency and session time to suit yourself.

You may also want to add some additional exercise routines to the those listed above. Like push ups, light weight lifting, etc. Brisk walks and slow jogging will also prove beneficial.

Adhere faithfully to your diet and exercise programs and you will soon reveal your hidden six-pack as you begin to shed abdominal and hip fat.