Firming and toning the abdominal muscles to create the desired '6-pack' look will require exercise and some changes in diet. The stomach area has a layer of fat that covers these muscles and they will not be clearly defined until that layer of fat is removed. Teen boys have an advantage of a higher body metabolism and easy access to a variety of sports and physical activities. Create a plan that incorporates good nutrition, aerobic exercise and abdominal specific toning to create the desired effect quickly.
- Skill level:
Things you need
- Diet plan
- Exercise plan
- Free weights
- Exercise ball
Determine what types of foods are currently being eaten. Create a diet that follows the US daily-recommended amounts of fruit, vegetables, dairy and meat portions for teens. This means a diet that includes 4 to 5 servings of fruit, 3 to 4 servings of vegetables, 3 servings of lean meat, 4 servings of grains and 3 servings of dairy products. Do not fast or skip meals. Read labels on foods and choose low fat items. Eliminate fast food and high fat snacks.
Choose an aerobic exercise such as running or swimming. Participate in this exercise for 30 minutes 3 to 5 times a week to help reduce the amount of overall fat in the body. This will reduce the layer of fat around the abs to these muscles can be more clearly defined.
Choose exercises that target the upper, lower and oblique abdominal muscles. These types of exercises may be crunches, leg lifts, or standing crunches. Combine a variety of these exercises and repeat each exercise in sets of 10 to start. Add repetitions in groups of 5 or ten weekly. An example is to do 10 regular sit ups then 10 leg lifts then 10 oblique crunches and repeat 3 times. The second week do 15 of each exercise and repeat 3 times. Continue the program for 6 weeks or until 6-pack abs are visible.
Tips and warnings
- Use weights, exercise balls and inclined benches to add intensity to abdominal exercises.
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