To increase the visibility of the six lower abdominal muscles in the shortest length of time, a maximum amount of effort must be applied to increasing the muscle mass and decreasing the fat surrounding the muscle. A focus on nutritional intake, abdominally focused exercises and vigorous aerobic activity is necessary to achieve the optimal six-pack appearance quickly.
Abdominal muscles increase in mass when they are rebuilt after being broken down during activity that surpasses the resistance they were previously adapted to. Exercises, such as bicycle crunches, sit-ups and planks, bring about muscle break down. A healthy diet that is low in fat and has adequate protein contributes to maximum rebuilding of the abdominal muscles. Finally, strenuous aerobic activity six days a week decreases fat while increasing the visibility of the muscles.
Other than being visually appealing, the Rectus abdominis muscle, or the six-pack, contains the internal organs, assists in the maintaining of posture and aids breathing. Core muscles are used in daily life, and weak core muscles impair how well the arms and legs function, according to Harvard Health Publications. Strengthening the core ultimately benefits other muscles as well and increases balance and stability. A healthy core may also reduce lower back pain.