How to get a six pack

0-59: Crunches: Lie on the floor and place arms behind your head. Keeping abs tight, lift upper body into air slowly, hold, then release. Repeat until minute is up. USE STRICT FORM

1:00-1:59: Bicycle: Lie on the floor with arms behind your head. Bring up your knees at a 45 degree angle. Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee ,right elbow with left knee and so on, alternating. DO NOT RUSH THE MOVEMENT. This exercise is best performed slowly.

2:00-3:59: Front Plank: Get in the push up position and place forearms on ground to balance. Hold position for 2 minutes, keep abs tight.

4:00-4:59: Another set of crunches

5:00-5:59: Another set of bicycles

6:00-6:59: Leg Raises: On a leg raise machine slowly raise legs until they are parallel with the ground. Slowly lower legs and repeat

7:00-8:00: Another set of crunches to finish

Post workout recovery: Drink a protein shake within 30 minutes of ab workout to aid recovery

Diet: Eat high protein foods such as turkey, salmon, beans, chicken, and nuts. Avoid high carb and sugar foods such as white bread, candy bars, fruit juices, and sugary cereals. Drink lots of water.