If you're like many people, one of your big goals is getting a nice set of abs. Males typically want more chiseled or defined abs, while females are seeking a set of flat, yet somewhat ‘toned' abs.

The difference between the two images the difference sexes are going for is largely just going to be the degree of muscle mass (males wanting more), as both will require a low body fat percentage.

That said, here are three big things that need to be in place if six pack abs are in the cards for you.

Lower Calorie Diet

In order to get your abs to show, you're going to have to lose some body fat. There is simply no way around this one.

You can build your ab muscles as large as possible, but if there is a thick layer of body fat on top of them, they're still going to be in hiding.

In order to effectively lose fat then, you'll need to be eating fewer calories than you need to maintain your weight.

So, if you have been maintaining your weight for some time now, reduce your intake slightly until you are starting to see fat loss taking place.

Then hold it there until you plateau, at which point you may need to reduce it further.

Instability Exercises

The next thing you'll want to be doing is exercises where you reduce your base of support.

Since the abdominal muscles are essentially stabilizing muscles, they are going to be called into play a great deal more if you are unstable to begin with.

So, rather than doing all your abdominal movements on a flat mat, consider purchasing an exercise ball and doing them on there.

Even standing on a half bosu ball in your spare time (during commercials for instance) can help improve your abdominal muscle tone.

High Intensity Cardio

Finally, the last factor you'll want to include in your fitness plan if you're looking for six pack abs is higher intensity cardio.

While a diet and good ab exercises alone can get you six pack abs, it's going to be slightly easier if some cardio is incorporated in as well, simply due to the fact this will help you burn more calories on a daily basis.

Now, when it comes to that cardio, higher intensities are going to give you the most bang for your buck as far as fat loss is concerned, therefore opting for this format is really in your best interest.

If you aren't in the shape to do higher intensity cardio, try not to worry. Simply spend a month or so developing a good cardio base and then slowly start into it.

Before long you'll have no problems completing at least a couple sprints during your session.

So, next time you're looking in the mirror wishing your abs looked better, make sure your program contains these three factors. If it doesn't, it's likely time you made some changes for the better and get the results you're looking for.