• Do it more cardio

Cardio, also called cardiopulmonary exercise, is any style of exercise that increases your pulse rate. Regularly incorporating cardio into your routine can facilitate your burn extra fat and speed your thanks to a collection of six-pack abs. Studies show that cardio is very effective when it involves reducing belly fat, which may help make your abdominal muscles more visible. One small study showed that doing cardio exercise three to fourfold per week significantly decreased belly fat in 17 men (1Trusted Source).Another review of 16 studies found that the more cardio exercise people did, the greater amount of belly fat they lost (2Trusted Source).Try to get in a minimum of 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week (3Trusted Source).Activities like running, walking, biking, swimming or engaging in your favorite sports are just some easy ways to suit cardio into your day. The rectus abdominis is that the long muscle that extends vertically along the length of your abdomen.

• Exercise your Abdominal muscles

Although most well-known because the muscle that makes the looks of the six-pack, it’s also necessary for breathing, coughing and bowel movements. Other abdominal muscles include the inner and external obliques and also the transverse abdominis. Exercising these muscles is vital to increasing muscle mass and achieving six-pack abs. However, detain mind that abdominal exercises alone are unlikely to decrease belly fat. For example, one study found that doing abdominal exercises five days per week for 6 weeks had no effect on belly fat in 24 women (4Trusted Source).Instead, make sure to pair your abdominal exercises with a healthy diet and regular cardio to spice up fat burning and maximize results. Abdominal crunches, bridges and planks are some of the foremost popular exercises that may help strengthen your abdominal muscles and build the looks of six-pack abs. Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.

• Increase your potential intake

According to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men (5Trusted Source).Another study showed that individuals who increased protein intake by just 15% decreased their calorie intake and saw significant decreases in weight and body fat (6Trusted Source).Consuming protein after figuring out may also help repair and rebuild muscle tissues further as aid in muscle recovery (7Trusted Source, 8Trusted Source).Plus, one study even found that a diet helped preserve both metabolism and muscle mass during weight loss (9Trusted Source).Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are just some samples of healthy, high-protein foods that you just can increase your diet. High-intensity interval training, or HIIT, could be a kind of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT keeps your pulse up and increases fat burning.

• Try high intensity interval training

Adding HIIT into your routine can boost weight loss and make it even easier to urge six-pack abs. One

 study showed that young men who performed HIIT training for 20 minutes thrice per week lost a mean of 4.4 pounds (2 kg) and saw a 17% decrease in belly fat over a 12-week period (10Trusted Source).Similarly, another study found that 17 women who did HIIT twice per week for 16 weeks had an 8% decrease in total belly fat (11Trusted Source).One of the best ways to do HIIT reception is to change between walking and sprinting for 20–30 seconds at a time. You can also try alternating between high-intensity exercises like jumping jacks, mountain climbers and burpees with a brief break in between. Water is totally crucial to merely about every aspect of health. It plays a job in everything from waste removal to temperature regulation.

• Stay hydrated

Staying well-hydrated might also help raise your metabolism, burn extra belly fat and make it easier to induce a group of six-pack abs. In fact, one study found that drinking 500 milliliters of water temporarily increased energy expenditure by 24% for up to hour after eating (12Trusted Source).Other research shows that water may reduce your appetite and increase weight loss. One study with 48 middle-aged and older adults found that folks who drank water before each meal lost 44% more weight over a 12-week period than those that didn’t (13Trusted Source).Water requirements can vary supported a range of things, including age, weight and activity level. However, most research recommends drinking around 1–2 liters (34–68 ounces) of water per day to remain well-hydrated