1.Perform a high number of repetitions daily. Getting a six pack is not going to be easy, but the sit-up works both your lower and upper abs. Keep your abdominal muscles contracted throughout the exercise movement and plan on doing at least 500 or more sit-ups a day.
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500个或更多的仰卧起坐。

2.Add some weight and resistance. Clasping a weight plate to your chest when performing regular sit-ups will add much-needed resistance to the exercise movement. You can also use resistance bands or pulley systems at the gym while performing the sit-up motion to add extra weight. This will stimulate muscle growth in your abdominal muscles and constantly keep them challenged.
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.Avoid the plateau effect by switching the emphasis in the exercise. Although you will essentially be performing the same motion during exercise, you will want to lower yourself to the ground very slowly. This will help you switch the focus of your sit-up to the lowering motion, which will train your muscles in a different fashion. When you perform an exercise this way it is known as a negative repetition and it keeps your muscles from getting used to an exercise.
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.Mix in some aerobic exercise. While performing your daily regimen of sit-ups you will also need to realize that a moderate to high amount of aerobic or cardio exercise will need to be performed. Aerobic exercise that helps you shed weight will bring out the definition and "cuts" in your abs. Sprinting, jogging, jumping rope, swimming laps, and even walking briskly are all good aerobic exercises for you to perform.
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.Eat a low fat diet. Cutting sugars and bloating salts from your diet is essential if you ever want to see your six-pack. Omitting high-fat items from your diet is also a must in order to bring out the definition you desire. Eating high fiber foods, slow burning carbohydrates like rolled oats, wheat and bran is best. You should also consume lean sources of protein like fish, skinless chicken, peanuts and legumes.
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。