1, find out your body fat rate. Generally speaking, when the body fat rate drops to 13% (male) or 17% (female), you will start to see six-pack abdominal muscles. Of course, there are always some exceptions. But for most people, if you want to develop obvious six-pack abdominal muscles, you must reduce the body fat rate. There are many ways to determine body composition, and the simplest one is to use the body composition analyzer in the gym. You can also find other ways to calculate your body composition online.

2. Exercise abdominal muscles. Exercise abdominal muscles five days a week. Each exercise should be divided into 3 or 4 groups, and each group should repeat as much as possible. If each group repeats more than 30 times, you can increase the weight (such as using fitness balls) to make them more challenging, and the number of repetitions in each group will decrease. You should: lie on the fitness stool and straighten your legs. This exercise exercises the lower abdominal muscles.

Lie on the ground, lift your feet (or put them on a fitness ball or bench), and then do sit-ups. This exercise exercises the upper abdominal muscles. Lie flat on the ground, bend your knees, fold one foot on the other, keep your upper body still and exercise your twill muscles.

3. Conduct high-intensity interval training. High intensity interval training includes all aerobic exercises. Most people think that as long as you do more sit-ups, you can develop six-pack abdominal muscles. But in fact, you need to lose a lot of body fat to get your dream six-pack ABS. Therefore, you need high-intensity interval training. Running, cycling and swimming are all good ways to sweat.

4. Make and follow the exercise plan. You should try to do aerobic exercise in the morning and exercise your abdominal muscles in the afternoon or evening. Once you find the exercise plan that suits you best, plus a suitable diet plan, stick to it for one month.