1.Performahighnumberofrepetitionsdaily.Gettingasixpackisnotgoingtobeeasy,butthesit-upworksbothyourlowerandupperabs.Keepyourabdominalmusclescontractedthroughouttheexercisemovementandplanondoingatleastormoresit-upsaday.

每天做大量的重复。想要练就六块肌肉没有那么容易，但是仰卧起坐能锻炼上腹和下腹。在锻炼的过程中，让你的腹肌不断收缩。并且每天至少做个或更多的仰卧起坐。

2.Addsomeweightandresistance.Claspingaweightplatetoyourchestwhenperformingregularsit-upswilladdmuch-neededresistancetotheexercisemovement.Youcanalsouseresistancebandsorpulleysystemsatthegymwhileperformingthesit-upmotiontoaddextraweight.Thiswillstimulatemusclegrowthinyourabdominalmusclesandconstantlykeepthemchallenged.

增加重量和阻力。在做仰卧起坐的时候，紧握负重板，放在胸部，这样在锻炼过程中，就增加了急需的阻力。在做仰卧起坐增加额外力量时，你也可以运用健身房的阻力带和滑轮系统。这样不仅能刺激腹部肌肉的增长，并能让他们不断受到锻炼。

3.Avoidtheplateaueffectbyswitchingtheemphasisintheexercise.Althoughyouwillessentiallybeperformingthesamemotionduringexercise,youwillwanttoloweryourselftothegroundveryslowly.Thiswillhelpyouswitchthefocusofyoursit-uptotheloweringmotion,whichwilltrainyourmusclesinadifferentfashion.Whenyouperformanexercisethiswayitisknownasanegativerepetitionanditkeepsyourmusclesfromgettingusedtoanexercise.

通过转变锻炼重点来避免高原反应。尽管在锻炼中你基本上还是做着同样的动作，你会慢慢的让自己靠近地面。这样会帮助你将仰卧起坐的重点放在下降的动作上，这样是通过另一种方式来锻炼你的肌肉。你这样锻炼的话，就是消极重复，会防止你的肌肉习惯于一种锻炼方式。

4.Mixinsomeaerobicexercise.Whileperformingyourdailyregimenofsit-upsyouwillalsoneedtorealizethatamoderatetohighamountofaerobicorcardioexercisewillneedtobeperformed.Aerobicexercisethathelpsyoushedweightwillbringoutthedefinitionandcutsinyourabs.Sprinting,jogging,jumpingrope,swimminglaps,andevenwalkingbrisklyareallgoodaerobicexercisesforyoutoperform.

锻炼中加一点有氧运动。在做每日的仰卧起坐中，你也需要意识到适当的大量有氧运动也是必须的要做的。帮助你减少重量的有氧运动有下列这些。短跑，慢跑，跳绳，游泳，快走，这些对你来说都是很好的有氧运动。

5.Eatalowfatdiet.Cuttingsugarsandbloatingsaltsfromyourdietisessentialifyoueverwanttoseeyoursix-pack.Omittinghigh-fatitemsfromyourdietisalsoamustinordertobringoutthedefinitionyoudesire.Eatinghighfiberfoods,slowburningcarbohydrateslikerolledoats,wheatandbranisbest.Youshouldalsoconsumeleansourcesofproteinlikefish,skinlesschicken,peanutsandlegumes.

低脂饮食。你还想要你的六块腹肌的话，减少饮食中糖和盐的摄取量都是很重要的。饮食中去除高脂食物也很必要，从而达到你想要的目标。摄入高纤维食物和缓慢燃烧的碳水化合物，例如：燕麦、小麦和小麦麸皮，这些都是最好的。你也需要消耗精艺蛋白质食物，如鱼，去皮鸡，花生和豆类。