How to Get a Six Pack Fast for Teen Boys

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.

Things You'll Need

• Diet plan
• Exercise plan
• Free weights
• Exercise ball

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Instructions

• 1

  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.

• 2

  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.

• 3

  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.