Introduction: How to Get Six Pack Abs
Looking to impress some ladies this summer or just want to be able to open a can of beans with your gluts (buttocks)? Well. i can’t promise anything (especially the can cracking) but I do have some earnest methods that can develop your abdomens, thighs, and of course, the gluteus maximus!
Step 1: Warmup
First and foremost, DO A WARMUP! I see people all the time walk into the gym and just start lifting. if you are one of these people, you deserve a slap. Cold muscles don’t stretch, cold rubber doesn’t stretch, cold rubber snaps, muscles can snap too.
Even a 7 minute slow jog is better than nothing, but if you’ve got time then get a good 15 minute jog in. Your muscles will thank you in the morning and your heart will be pumping blood faster which makes every body part sing in harmony!
As far as stretching goes, I’m sure theres plenty intructables already out there on the subject. personally, I prefer stretching after my workout, but it’s not too necessary as long as you stretch once every 2 or 3 workouts.
Step 2: List of Drills
Now for the actual lesson.
It’s called S(h)even and hell. No fancy contraptions, no balls, no weights. Just gravity and preserverance. Find a nice open area, lay on your back in classic crunch position, and set your watch for 7 minutes.
For every minute, switch to a different ab drill (below).
It’s not about how many you can do. It’s about being able to keep a steady speed and work through all 7 minutes.
In the next steps I will briefly explain each drill and rank them on difficulty/burn.
List of Drills (mix them up so that way you don’t get too repetitive of any one list)
legs down (classic)
legs up (Don’t cross legs)
six inches to crunch
six to thirty six
left to right
Are there more? Yes, many more, but this is more than enough for the average chimp.
Step 3: Classic Crunch
Burn Scale (5 being the highest) = 2, Anaheim pepper
Feet and back level with ground, knees bend upward and arms folded around Chest. Arms behind head cause the use of arm muscles so fold them at the chest. Starting slow and steady is best always, you want to be able to feel your abs actually pulling you through and up. To create a good burn usually you only have to go half way up to your knees, anything higher and you can assume your using other muscles, so keep it low.
Classic Crunch Feet up
Burn Scale = 2.5, Anaheim pepper
Same as Classic crunch but keep your feet level with your knee caps, perpendicular to the ground.
Step 4: Planks
Planks require you to concentrate on remaining still, and they may seem easy but a minute will seem a lot longer during this exercise. Try to include one or two of these in every seven minutes.
Burn scale = 3, jalapeÃ±o pepper
Switch position so to have stomach facing ground. Lift yourself with your toes and forearm, keep body as straight as possible and KEEP YOUR BUTT DOWN. Within 30 seconds most people start involuntarily shacking and thats how you know its working!
Burn Scale = 2.5 Anaheim pepper
Switch position so to have right side on body facing ground. Lift your self with your right forearm and keep left arm perpendicular with body. Again your body should form a straight line, or plank.
Burn Scale = 2.6. I’m not so symmetrical.
Same as Plank Right but on your left side.
Step 5: Six Inches
All these drills are heavy on the legs, doing all six would be the ultimate glut work out
Burn Scale = 4 Thai Pepper
Position yourself with back facing ground and hands underneath your butt. raise your legs so that way your heels hover roughly 6 inches from the ground. Similar to the planks, withen 30 seconds your legs with start involuntary spasms.
Six inches to crunch
Burn Scale = 5 Red Habanero!
Same position as six inches to crunch, but fold your arms around your chest, and simultaneously raise your kneecaps to your chest while you crunch and as you go back down push your legs back out so that they hover 6 inches to the ground. Correctly done your feet should never touch the ground.
Six to thirty six
Burn Scale = 4 Thai Pepper
Same position as six inches. throughout the minute slowly raise your legs so to have your feet hover from six inches to 36 inches above the ground, and then slowly lower them back to six and repeat.
Burn Scale = 4 Thai Pepper
Start off in six inch position and raise each leg at a time upwards and as one leg comes down the other should be going up. This exercise should be done faster than the other leg raises. ( more kicks per minute)
Burn Scale = 4 Thai Pepper
Same as Swimmers but instead of going verticle, your legs should be going horizontal and criss-crossing each other in a fluid motion. Also a fast pace exercise.
Burn Scale = 4 Thai Pepper
Start off in classical crunch position with feet up. Start pumping each leg mimicking the rotation of pedaling a bicycle. With opposite elbow to kneecap, side crunch so that they just barley touch. again a fast paced exercise but start off slow to get the grasp of the motion.
Step 6: Last Four Exercises
Ok, heres the last three for now.
Penguins, these are good for a good break in the middle of the 7 minutes
Burn Scale = 1 Bell Pepper
Start off in classic position and keep heels just far enough away from finger tips so as to stretch a little to touch them. Move from left heel to right heel, feel the slight burn in your sides.
Burn Scale = 4 Thai Pepper
Start in classic position except put your hand behind your head so your elbows extend forward. Thrust your body upright and touch each kneecap with adjacent elbow before going back down. This drill is pretty tough so not too many reps can be accomplished in one minute.
Burn Scale = 4 Thai Pepper
Once again start in classic position, but lift legs completely up, 90 degrees to body. Try to reach and touch each toe with adjacent hand without bending knees. This should be a relatively fast drill.
Ok, Thats it! Theres plenty of drills here to pick and choose which ones to load your seven minutes with. Within a month of doing seven minutes every day I had defined abs. not to gloat or anything. Well, I hoped you liked this instructable, especially my awesome pictures, and yes it is my first, but I do have more information i can share with you in more instructables to come.
Please leave me any comments or suggestions, and if you want to improve my pictures I would totally welcome them with a big embrace! Thanks!
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Young or old, male or female, everybody wants to know how to get six-pack abs. That’s the reason why there are plenty of workout programs claiming to be the best and fastest way to burn belly fat. However, it still leaves plenty of gym-goers with a lot of questions about ab workouts. Read on to learn everything you need to know about getting that shredded six-pack you’ve always dreamed of.
In this article:
FAQ: How to Get Six-Pack Abs the Right Way
How to Get Six-Pack Abs?
If you want your abs to show, you need to burn the fat surrounding your waist while sculpting your abdominal muscles. Maybe the most common mistake gym-goers commit is foregoing diet and cardio to focus solely on doing crunches.
It doesn’t matter if you can do 1,000 crunches or 3-minute planks, if there’s a wall of fat surrounding your belly, your abs won’t show. That’s why you need to do a combination of strength-training, fat-loss workouts, and proper dieting to get six-pack abs.
Can You Get Six-Pack Abs in One Month?
What do most six-pack workout schemes have in common? They promise you abs after a month of training.
Some programs even say you’ll see results in just one week. While it may not be impossible, it’s definitely not the case for most gym-goers.
The truth is, there are no shortcuts to getting six-pack abs. With that in mind, be wary of the ab workout scams that charge you hundreds of dollars.
How to Get Six-Pack Abs Without Dieting?
Simply put, you can’t get six-pack abs without following a healthy diet. You can’t expect to offset the unhealthy snacks you consume by working overtime at the gym.
If you’re serious about getting shredded, you need to put in as much work in the kitchen as you do in the gym. All your efforts working out will go to waste if you don’t eat properly.
So drop the cookies, chips, chocolates, and sodas and switch to healthier alternatives.
What Are Some Good Six-Pack Abs Diets?
Contrary to popular belief, you don’t need to starve yourself just to lose fat. The general rule when losing fat is to simply burn off more calories than you consume.
Make sure to reduce the gap between the calories you burn and the ones you consume. The lower it is, the faster you’ll burn fat, to an extent.
Pro tip: If you hate coming up with recipes and counting calories, then you may need some help. Most professional nutritionists charge hundreds of dollars per hour just to give you low-calorie recipes to cook.
However, V Shred can do that for you and it won’t even cost you $15.00. Check out our very own recipe guide. We guarantee it’ll be the last dieting guide you’ll ever need.
What’s Best Six-Pack Workout Regimen?
What do most ab-training books have in common? They force you to do an insane amount of reps.
We’ve seen some programs saying you should do thousands of crunches and sit-ups every day. In fact, most of these workout programs are just sit-up variations.
If you really want to burn fat fast and get the six-pack abs you’ve always dreamed of, you need a comprehensive guide on ab workouts and dieting.
Check out our Six-pack Shred program. It’s a step-by-step blueprint designed to help you sculpt your abs without failure.
Check out our six-minute ab workout which you can do anywhere:
After learning how to get six-pack abs, it’s time to practice what you’ve learned. It’s time to stop making the common mistakes gym-goers often commit when sculpting abs. However, remember that it doesn’t matter if you know the best techniques to shred and fat-loss. What matters is your drive to commit to your workout regimen and diet programs, no excuses!
Looking for an in-depth theory of getting hardcore shredded abs? We’ve compiled a whole list of workouts and exercises you can do to make your abs leaner and stronger, and then we put it all in an easy-to-use, easy-to-read program just for you. Click here to check out our “Six Pack Shred” program!
Did this help you learn how to get six-pack abs? Share your thoughts in the comments section below!
by Amanda Jane Snyder
Want to get a six pack?
Now before I tell you the EXACT steps to take to get a six pack I want you to ask yourself. do I actually want this? Do I actually want six pack abs?
“Of COURSE I do Amanda, that’s why I’m reading this blog!”
Right okay, but do you really?
Let’s take a step back for a second and consider the details.
Is obtaining six pack abs actually your goal?
I use six pack abs as an example because it’s super easy to understand in this context, but this idea can be applied to any goal you may have.
So let’s break it down, in order to achieve a six pack you probably have to:
- have a consistent workout routine (5-7 days a week) consisting of heavy compound lifts and isolated core work
- have a super clean diet with minimal sugar and sodium and be in a caloric deficit
- drink lots of water and avoid alcohol consumption
If you currently have a routine of consuming ice cream every night and don’t have a consistent workout routine and you’re unwilling to give up on these routines, you either don’t ACTUALLY want a six pack OR the goal is currently too out of reach.
If you’re unable to take ACTION towards this goal, you probably don’t actually want it, and that’s okay.
Also, consider this: how much of this goal has been curated for you by society’s ridiculous misogynistic standards?
Do you feel you need [insert goal here] in order to be happy? Has society pressured you into these thought patterns? It’s important to ask yourself, are these actually my goals or have I been conditioned into tinking they should be my goals
This is just some food for thought as we enter the new year and inevitably create goals.
What are your current goals? Are you willing to take action towards them even if that means stepping outside your comfort zone? Feel free to share below.
Amanda Jane Snyder is a Certified Strength and Conditioning Specialist, Corrective Exercise Specialist, Certified Personal Trainer, and Mindset Coach living in Brooklyn, NY. She has been vegan for 4 years. She specializes in Strength and Conditioning for Actors, Singers and Dancers.
Last updated August 9, 2019
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Six Pack Abs: The Workout Routine
The how and why of this routine is laid out below, but if you just want to know how to grow your abs efficiently, try adding the below to your normal workouts. If you’re not doing any lifting, you’re probably better off starting a beginner lifting program.
- Bicycle crunches (15-20 reps per set)
- Captain’s chair leg raises (12-15 reps per set)
- Contralateral arm and leg lift (5 second hold, 15-20 reps per set)
Your goal should be to do 15 to 20 sets of the above movements in a given week.
Examples of how this could work:
- Do 2 sets of all 3 movements 3 times per week (2*3*3 =18 sets per week).
- Do 2 sets of any 2 movements 4 times per week (2*2*4 = 16 sets per week).
- Make sure to rotate the exercises (e.g. do #1 and #2 one session, then #2 and #3 the next session, then #3 and #1 the following session, and so on).
- Do 1 set of all 3 movements 5 times per week (1*3*5 = 15 sets per week).
Keep track of your weekly set volume so you can increase or reduce the amount of work volume done depending on how your body responds after 4-6 weeks. This does not mean you’ll have a 6 pack in 4 to 6 week, just that you should have a good idea whether or not this volume is sufficient or not after this amount of time.
The Different Abdominal Muscles
Before you learn how to get great abs, you need to understand the four major muscle groups that compose the abdomen. This will help you understand why you are doing the recommended ab exercises, identify your personal weakpoints, and attack them accordingly.
This is the deepest layer of abdominal muscle (i.e. furthest away from your skin). It is located underneath the muscles that make up a six pack (that’s your rectus abdominis, which we’ll cover next) and helps stabilize the pelvis and lumbar spine. When you’re squatting and keeping your spine in a neutral position, you can thank your transverse abdominis (TVA). In additional to being an important aid to functional movements, a strong TVA can help maintain a tighter, flatter abdomen.
The TVA is the foundation upon your strong core will be built. Yes, that means six packs too.
The rectus abdonis is what most people think of when they consider abs. There are a pair of these long muscles from the pelvis to the rib cage, connected by tissue called linea alba. This muscle pulls the pelvis and rib cage toward another, flexing the back in the process. It can also prevent this movement when flexed.
As rectus abdominis strengthen, they tend to grow outward, giving the appearance of “six pack” abs. The six lumps are an inherent part of the muscle, each lump connected by tissue.
This muscle is the primary mover of the crunch.
External Oblique Muscles
External obliques run from the rib cage to the corners of the pubic bone on either side of the rectus abdominis. These muscles perform the important task of helping pull the chest downward, as well as twisting the trunk from side to side. This muscle is the primary mover of V-sit Russian twists.
Internal Oblique Muscles
Internal obliques are located underneath the external obliques, also on either side of the rectus abdominis. They are activated in the opposite way as the external obliques: to twist the trunk to the right, the right internal oblique and left external oblique activate. As with the external obliques, internal obliques are also the primary mover of V-sit Russian twists. Okay! That’s it. Now let’s talk about the ingredients for six pack abs.
How to Get Six Pack Abs
Body Fat Percentage = Visible Ab Muscles
Let’s get right down to it: if your abs are hidden beneath a layer of fat, they can’t be seen. This is why diet and nutrition are an essential component of six pack abs.
Most men will start to see some muscular definition (including abs) around 15% body fat. The closer to 10%, the more definition the abs will have. For women, some ab definition starts around 20-25% and gets more pronounced as the body fat percentage decreases.
There are a number of different ways to measure body fat, which is outside the scope of this article. Check out the links above to see images of different body fat percentages in men and women. That should give you a close enough idea to know where you stand. After all, you can check if you have abs simply by looking in the mirror, regardless of what your body fat percentage is.
Nutrition & Diet
Okay so you know you have to lose some fat but aren’t sure how to do it. If It Fits Your Macros is a popular diet regiment that only requires you track calories, protein, carbs, and fats. By manipulating these, you can gradually lose, gain, or maintain weight. It does require an email address to get your results, but I promise its worth it. For tracking, use apps like MyFitnessPal.
Ab Exercises: How Often?
Of course, exercising the muscles of the core is an essential part of having six pack abs (or just a strong core, which is also great for lifting and life in general).
Ab workouts can be incorporated at the end of your normal workouts. 15-20 sets per week should be sufficient to grow abdominal muscles for untrained athletes all the way to more advanced lifters (via the smart folks at Renaissance Periodization).
A “six pack” will then begin to appear, assuming your body fat is in check.
For best results, target all four major muscle groups of the abdomen. These can be found below in just three exercises.
The 3 Best Ab Workout Exercises
A study commissioned by the American Council on Exercise determined that the most effective ab workouts utilize exercises that require constant abdominal stabilization and trunk rotation.
The top ab exercises identified by the ACE study were:
- Bicycle crunches
- Captains chair
- Exercise ball crunch
- Vertical leg crunch
- Reverse crunch
However, they were not measuring activity of the Transverse Abdominus. Luckily, another study by the University of Tsukuba did exactly that.
The best exercise for the TVA? The elbow and toe with contralateral arm and leg lift. Not sure what that is? Check out the how-to video for each exercise below.
Below you’ll find recommendations on how to do the top 3 exercises – that’s all you’ll need to hit all four major abdominal muscle groups.
Exercise 1: Elbow and Toe with Contralateral Arm and Leg Lift
This is an excellent exercise for engaging your Transverse Abdominus, your deepest layer of abdominal muscle.
- Women’s Health
8 Trainer Tips To Get Abs And Keep Them
As you probably already know, its insanely hard to create muscle definition in your midsectioneven your abs muscles are super strong. But if you want to set a high bar for yourself la Berry, these top tips from trainers for how to get abs and keep them can help you fine tune that muscle group.
The first thing to know is that not all of the factors that influence whether or not you can actually see your abs are under your control. For example, body composition (or the ratio of body fat to lean muscle mass you have) is impacted by diet and exercise, sure, but also genetics. Plus, belly fat, in particular, can be impacted by hormones such as cortisol, a.k.a. the stress hormone. In fact, stress has been linked to higher levels of abdominal fat in non-overweight women, according to research.
Bottom line: Every womans body is built differently, so it varies, but generally speaking it takes a lot of time and dedication to get those abs to show, says Amanda Butler , certified personal trainer and instructor at The Fhitting Room in New York City. It can take anywhere from three months to a year to get a six pack , and its not just about doing a ton of abs exercises .
So what does it take exactly? Scroll down for intel on how to get abs, asap, according to certified trainers and research.
8 Trainer Tips To Get Abs And Keep Them
1. Crank up the cardio.
It’s hardly surprising that one of the things Kourtney Kardashian’s trainer had the reality TV star start doing to get in the best shape of her life (visible abs and all) was incorporate cardio into every workout .
Why? Because aerobic exercise is a great way to burn fat. The more cardio you do, the more belly fat you stand to lose, according to a review of 16 clinical trials that looked at the connection between the two. And since there’s no such thing as spot training a muscle group, you can lose overall body weight, too.
So, when you do cardio consistently as part of a fitness routine that’s also focused on core and muscle building, you’ll start to see your body composition shift and more tone and definition from head to toeabs muscles included.
2. Add HIIT workouts into the mix.
What is HIIT ? Well, for starters, it’s short for high-intensity interval training , and it may just be the fastest track when it comes to how to get abs. That’s because the fitness technique combines cardio AND strength training in one quick, effective workout, a.k.a. it really gets your heart rate going.
“The beauty of a HIIT class is that it gives you the benefit of body fat loss, as well as putting on lean mass,” says Steve Uria, certified trainer and founder of the HIIT-based fitness studio Switch Playground . “I would say, if you start doing HIIT three to four times a week you will see a noticeable difference in in your body.”
3. Exercise your abs muscles consistently.
“Every workout should involve core training,” says certified trainer Anna Kaiser, founder of AKT Fitness and the woman behind the abs of stars like Kelly Ripa and Shakira. Just know that exercise alone isn’t enough to give your muscle definition because core workouts won’t decrease belly fat necessarily , according to a small study that looked at 24 women who did abs exercises five times per week for six weeks; you also need to follow a healthy diet. You’ve probably heard it before, but a six pack is really built in the kitchen.
Still, the only way to build muscle and achieve that definition is through exercise. When working out your abs muscles, it’s important to not just focus on your rectus abdominis (i.e. six pack). You want to strength train your entire core, which includes your internal and external obliques, transverse abdominals, and internal stabilizers, by doing moves that sculpt from every angle (like in this abs workout from Kaiser ).
Try this core workout from celeb trainer Autumn Calabrese, too:
4. Eat more protein.
If you’re already active, chances are you’ve likely heard that protein is an important part of the recovery process between workouts as it helps your muscles rebuild and get stronger. But did you know that increasing your protein intake could also help you change your body composition by decreasing body fat?
It doesn’t even take a whole lot of extra protein to make a big difference. Adding just 15 percent more protein into your diet could do the trick, according to one study. Here are the best high-protein foods to start eating now if you’re not already. Almond-Sunflower Seed Protein Cookies , anyone?
5. Hit your daily H2O goals.
Staying well-hydrated isn’t just good for your skin and system overall, some research suggest that it can actually help you burn more calories and lose more body fat too.
Drinking approximately 17 ounces of water can boost your metabolic rate by up to 30 percent for anywhere from 10 to 40 minutes as it boosts your energy expenditure, according to research. The same study found that you burn 23 calories for ever 17 ounces of water you drink, just FYI.
8 Trainer Tips To Get Abs And Keep Them
6. Eat less sugar and processed foods.
You remember that childhood story about the grasshopper, who only had just enough to get by, and the ant that stockpiled every bit of food it could to save for the future? Yeah, well your body is basically the ant in that fable. It stores any excess fuel from food it’s not burning right away as fat to be broken down for energy at a later date.
This process happens very quickly with foods that are high in sugar and/or calories like sweets, packaged goods, and even drinks, like soda and wine. So, consuming them in moderation is a key if you’re interested in figuring out how to lose fat and gain muscle at the same time in order to create more definition in your six-pack region.
7. Opt for complex carbohydrates over refined carbs.
Here’s some more food for thought: Refined carbohydrates, like white bread, flour, and rice, can send your blood sugar levels on a roller coaster ride making you feel hungry and reaching for food to balance yourself out.
What’s more, people who ate higher levels of refined grains vs. whole grains also had higher levels of belly fat than those who didn’t, according to research, while the opposite was true for people who consumed higher quantities of whole grains vs. refined options.
Instead, reach for complex carbohydrates , which have a low-glycemic index, meaning they won’t spike your blood sugar, and they’ll make you feel fuller for longer because the are also good sources of fiber. Plus, they’re the easiest nutrient for your body to break down when it needs energy.
8. Fill up on fiber.
Eating a high-fiber diet is good for your overall health. But if you are specifically interested in how to get abs and your six pack to pop, adding just 10 extra grams of soluble fiber daily can reduce belly fat.
Study participants who did so saw a 3.7 percent reduction in abdominal fat over five years without doing anything else.
🔥 3 Exercises To Help You Develop Those Stubborn Lower Abs
💥 Lots of people trying to get the six-pack look have mostly succeeded in getting there in a fairly reasonable amount of time by following a healthy diet and training regularly. Surely you’ve heard the saying that abs are made in the kitchen, and this is absolutely true, however you’re going to have to do a ton of work in the gym to get from a four-pack to the next level: the six-pack and the only way you can do that is by developing your lower abs.
💥 SIX PACK ABS
The majority of the isolation exercises for abs engage the upper and middle parts of the abdominal muscles. A perfect example is the crunch which is a classic exercise and you will most certainly get benefits from it, but it will only target the upper part of the abs. Movements which have a greater range of motion, like the ones done on the various ab machines found in the gym, will target the middle abs.
But, you will need to do a lot of extra hard work and be more creative to fully engage those lower abs. However, anything you do will be in vain unless you shed the extra fat to make the abs visible. This is, of course, common sense, Having said that, here are some exercises that will really target that lower part:
💥 Hanging leg raises
You can give your lower abs real hell with several sets of 15 reps with this exercise, however, it is key that you do not swing or use any momentum while doing them. The starting position should be the same for each repetition and the lower body should hang down completely before you start raising the legs again. Here’s where a lot of people start asking lots of questions: should you raise your legs higher than 90 degrees with your calves and hamstrings being parallel to the ground? The real answer is: it depends.
When you’re first starting out with hanging leg raises, which means you have never done them before or haven’t done them properly, then you shouldn’t worry about going over a 90-degree angle. The main problem with raising your legs higher, especially trying to reach the bar with your toes, is that usually, your form tends to get really sloppy when you’re trying to reach such a height. When you aim very high, the hip flexors become the main movers and the abs take a secondary movement role, which is totally counter-productive if you plan on doing this exercise to isolate the lower abs. That’s why, unless you are sure that you can fully control the rep from start to finish, you should stick to the 90-degree angle and completely obliterate your lower abs.
💥 D-handle crunches
But, didn’t we already mention that crunches don’t really target your lower abs? Well, not unless they are done in a certain way, in which they can engage the entire abdominal wall and fully stretch it, thus putting a great deal of tension on the lower abs with weighted reps. This exercise is a variation on the standard rope crunches, this time using a D-handle instead of the rope on the cable machine. Position yourself several feet from the machine so that you’ll be crunching down and going up on a 45-degree angle.
Grab the handle with an underhand grip and hold it in front of the forehead, without leaning on it. Pick a load that will put a little extra resistance into the movement without having to swing your body and use momentum and the range of motion should be fully used. When you reach the top of each rep, make sure you feel the full stretch in your abs and if you do it right, you’ll even feel it in the sphincter muscle. Yup, you read that right, you should get a similar sensation like when you’re doing Kegel exercises. Do several sets of 20 reps or more and you can also add a few reps to each side and work the oblique muscles that smoothly connect to the lower abs.
💥 Reverse crunches
This exercise can be done on the floor or preferably, on a bench and will target the lower abs and the whole core. If you do it on the floor, place the hands out on each side with your palms facing down. If you do it on a bench, hold on to the top of it with your hands placed over your head.
Bend the knees at a 45-90 degree angle, again this is the preferable choice and lift the butt off the bench while you bring the knees towards the chest. There’s a more challenging variation, by keeping the knees rigid and trying to lift as much of the body off the bench and curling it up towards the chest.
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Every guy walking around your gym—even the one with 20-inch biceps—wants six-pack abs.
–> After all, guys can work out for years, build awesome muscles, and still not see their abs emerge from hiding. That’s because, when it comes to building strong—dare we say, sexy—cores, the amount of time you spend in the gym isn’t the determining factor—following the right strategies is.
So whether you’re a gym newbie, or just have never had success scoring a six-pack with your past gym attempts, here’s everything you need to know to get the abs every guy wants.
1. Work your rectus abdominis
When guys talk about six-packs, they are really talking about one muscle, called the rectus abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T., a T4 Coach at Equinox in Chicago. So, if you want to sprout six-pack abs, this is the muscle you need to work.
And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose.
But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or downward motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.)
To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M. McGill, Ph.D., director of the spine biomechanics laboratory at the University of Waterloo. This move basically ensures that you aren’t rounding your back so that your weight doesn’t drop into your low spine, per McGill.
2. Don’t forget your inner core muscles
Even though your rectus abdominus is the muscle you want to see when you look in the mirror, your inner core muscles, including your internal obliques and transverse abdominis, are the foundation for your six-pack. “You would not build a mansion on a weak foundation, so don’t try to build a six-pack on a weak core,” Cary says. This is when you’ll want to try out some more creative core workouts like planks, dead bugs, core twists, and farmer’s walks, he says. All of these tap your core’s ability to stabilize, rather than crunch, your core.
3. Know your body fat percentage
No matter how strong your core is, you aren’t going to see a six-pack if your muscles are hiding behind a big layer of fat, says Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. “Each individual is going to be slightly different, but the ideal range of body fat in men is eight to 20 percent,” he says. Get below six percent and you could compromise your health.
4. Clean up your diet
Apart from helping to keep your body-fat percentage where it needs to be, eating the right foods (and avoiding the wrong ones) will help you build a strong core worth revealing, says nutritionist Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. After all, while whole carbs like quinoa, brown rice, sweet potatoes, and fruit will fuel your workouts so that you burn more calories, protein-rich foods like eggs, lean meats, and, fish will help you recover from them so that you build more muscle, he says. Unsaturated fats from almond butter, walnuts, avocado, and olive oil work to help your metabolism function at its best and your body absorb all of the nutrients it needs, White says.
As a general rule, reach for whole foods that contain fiber, healthy fats, protein, and complex carbohydrates, and avoid processed ones that contain added sugars, refined carbohydrates, and tons of sodium. Remember, you can’t out-exercise a bad diet.
5. Put your legs to work
When it comes to building a six-pack, many guys don’t think to work any muscles outside of their core. But, to uncover your abs, you need to train your whole body, especially your legs. “Some of the largest and most metabolically consuming muscles in our body are in our hips and legs,” Cary says. “Work your lower body by doing squats, lunges, and dead lifts.” If you can work to engage your core during all of these exercises, even better.
6. Drink more water
While staying hydrated is important no matter your fitness goals, you absolutely have to drink up if you want to see the abs you’ve been working so hard to sculpt. Your body is two thirds water, and you want to make sure it stays that way, Delbridge says. Keeping your water levels up prevents water retention and helps your body rid itself of toxins and excess salt to reduce boat. And if you’re puffy, your abs aren’t going to look as chiseled as they could. When you hit the urinals, your pee should be pretty much clear.
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Six pack abs are the symbol of fitness for many people, and just like all fitness indicators, they are obtainable for anyone who is willing to put in the effort. All of the abdominal muscles are there; they just aren’t developed enough to pop, and are often hidden under a layer of fat. So, in order to have defined muscular abs, you need to drop fat and gain muscle. Here are a few ways to get the waist you want:
Eating the right foods is crucial to building muscle and dropping the shroud of fat covering it. When you reduce the processed foods, sugar, soda, sodium, and carbs, and increase eating whole foods, fruits, and vegetables, you allow your body to drop water weight and adipose (fat) tissue covering your definition. You also reduce internal bloating and pressure that can cause abdominal swelling. Without the right meal plan, it’s difficult to achieve and maintain a tight torso.
Reduce Body Fat
You can do a million sit-ups a day, but if you don’t take off the wrapping, people will never see the work. Fat is the enemy when your goal is muscle definition. Eating clean, reducing calories, not eating late at night, and drinking enough water are all ways to reduce your body’s hold on fat. Also, adequate sleep and removing stress from your life helps to reduce the hormone cortisol. Cortisol is a stress hormone that causes your body to store more fat and crave calorie-rich comfort foods. Remember, there is no way to spot train to reduce fat from just your stomach area—any weight-loss tool that makes this claim should be viewed with skepticism. Your body will drop weight from every area simultaneously, not just your abs.
Increase Abdominal Muscle Through Weights and Core Work
Increasing the size of your abdominal muscles through anaerobic weight training while decreasing fat will produce the six pack of your dreams. Anaerobic means “without oxygen,” and is generally an exercise with enough intensity to cause lactic acid fermentation, which helps build muscle. There are many core exercises that will help you achieve this: You will see results from incorporating hand weights, gym equipment, or simply body-weight exercises. While sit-ups are the go-to exercise, you can also do planks, push-ups, leg lifts, and pull-ups, which work your entire core. Also, increasing muscle in your back to match your abs will ensure that you maintain proper posture. Don’t forget the obliques, which will frame your waist when toned. Do twisting exercises either on the gym machine or on the mat with weights. Increasing over-all muscle will speed up your metabolism, which will help you maintain your six-pack.
A great way to drop weight so you can see those strong stomach muscles is through cardiovascular training. When you invest in cardio, you burn calories, strengthen your circulatory system, increase your endurance, and kick-start your metabolism. Cardio is just another way to say aerobic training; meaning “living in air.” It refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Cardio can include bike riding, dancing, running, rowing, or climbing stairs. One of my favorite cardio exercises to increase abdominal strength is swimming, which works the entire body. The butterfly stroke and dolphin kicks on the kick board are both great exercises to target the abdominal muscles.
Invest in Circuit and Interval Training
The most effective training program utilizes both endurance cardio with interval and circuit training. Interval training involves periods of high-intensity exercise with rest periods. Think of a sprint workout where you run 400 meters at an intense pace, then rest for two minutes before doing it again. Interval training straddles both sides of cardio endurance work. While with cardio, you may perform at 60% effort for an hour, in interval training you perform at 95% effort for a few minutes before allowing yourself a recovery rest period. Interval training is thought to be even more effective than sustained cardio for fat loss, as its intensity spikes your body’s fat-burning activity to a higher level. Exercise programs utilizing circuit training, which is a form of interval training that adds in weights and resistance exercises, seem to be the most effective for building muscle and definition.
As you can see, getting six pack abs isn’t easy, but it’s well worth the effort once obtained. While your primary goal may be to have a striking physique for your beach vacation, the investment you make in your body to obtain this will bring you to a new level of fitness and overall vitality. I guess great abs really are a great indicator of all-around fitness and health!
Every one, Men or women, dream to get six pack ABS or flat stomach, it appears slippery for some individuals, however, it is conceivable to get one on the off chance that you are emulating the right methods, On the off chance that one craving to get fit as a fiddle, then he should likewise drive forward to get it. You can accomplish nothing in the event that you don’t do anything. Six pack ABS is not a simple thing to get. It obliges an enormous determination from your side. You in like manner must be taught. Here are several tips to develop a perfect body with six pack ABS.
Eliminate The Processed Foods To Get Six Pack ABS
Expending the vast majority of your calories from handling and quick nourishments are going to deliver a horrible body ailing in supplements. Sustenances that have been through a defending have had their supplements taken out and are genuinely basically void, undesirable calories. Surely a no-strive for a trim waistline. They have an immense measure of sugar and fat and this can make it troublesome for you to get a six pack ABS and more fit. Stay far from sustenances that have hydrogenated oils, corn syrup, produced shades, and sweeteners. Join vegetables and soil developed sustenances in your eating program to give your stomach muscles the good supplements they require to create.
Consume Several Meals To Get Six Pack ABS
Since straight up, you’ll consume less, As breakfast, People who got 35-40 grams of protein at breakfast were less eager for the duration of the day and saw positive changes in the hormones and cerebrum flags that control voracity, When you starve yourself, your body clutches all the calories you devour and stores them as fat. When you consume a few dinners, your digestion system accelerates and you have enough vitality for your workouts, to blaze fat, you have to go through calories. Since there are around 3,500 calories in a pound, you have to blaze around 3,500 a larger number of calories than you get with nourishment or drink to lose one pound, It sounds direct, yet its truly hard.
Include Good Fats And Carbohydrates To Get Six Pack ABS
On the off chance that you have the destination of getting six-pack ABS, a champion amongst the most basic things you can do to fulfill this is to examine your consuming technique program. In the event that you aren’t consuming appropriately, it will be tricky to get down to the lower levels that are needed for six pack ABS, consequently full results will be doubtful.
Quick or Bad carbohydrates spike insulin, which stops fat-blazing and supports fat stockpiling, especially on top of your ABS. Carbohydrates to dodge are white bread, white potatoes, customary soft drinks, beverages, games, table sugar, and so on. Rather, pick entire wheat, rye or sourdough breads, oats, sweet potatoes, products of the soil, vegetables, quinoa, vegetables and tan rice. One special case here: You can consume quick processing carbohydrates directly after workouts when they’ll be given something to do boosting muscle recuperation and development.
Do The right Exercises To Get Six Pack ABS
A robust consuming regimen is fundamental, nonetheless you moreover need to work out in case you have to get a six pack ABS. Deal with the center muscles to get the washboard ABS. Center muscles need to be decently toned when you lose the overabundance fat. A portion of the best activities for these muscles incorporates the board, opposite crunch, and bike.
Weight preparing will help to fortify your shoulders, back, and Pecs.You have to practice the entirety body to assemble muscle. Perfect weight preparing workouts incorporate trunk revolutions, dumbbell fly, and wood sash.
Do Crunch! Lie on the floor with your arms before your midsection or with your hands daintily touching your havens. Curve your knees. Raise your shoulders towards your knees, utilizing entirely your ABS.
- Cross Crunches
- Long Arm crunches
- Bicycle crunches
- Knee crunches
- Reverse crunches
Spread a mat on the floor and lay over it with arms before your midsection and bend your knees. Raise your abdominal area towards your knees. Don’t lift your whole once more, as it may cause strain on your back. Don’t let your head touch the ground and rehash this. At first an individual can begin with 3 sets of 20 crunches and later can enhance it.
Weight Lifting Bench Exercise for the Stomach
Another exercise that can be performed utilizing the weight lifting seat includes the practicing of the lower stomach area. Lying level on your back the legs are outstretched so they are parallel with the surface of the floor. At that point, while holding the legs of the weight lifting seat, the legs are kept straight and brought towards the roof.
This activity additionally reinforces the lower back muscles.As an included security precautionary measure, when utilizing a lot of weight, it is prudent to utilize a spotter. A spotter will help you lower and lift the weight to the support, and take the barbell from you in case the barbell gets to be wild. Whatever activity you are doing, recall to stay safe.
Drink A lot of Water To Get Six Pack ABS
Some examination demonstrates that individuals who drink and drink and beverage water lose more weight and keep it off long haul. Furthermore, it’ll up your metabolism system to boot.
Taking a ton of water helps you to get in shape and upgrade your digestion system. This is fundamentally on the off chance that you are attempting to get a six pack ABS fast. Removed all prepared beverages, for example, pop and juices in light of the fact that they contain a great deal of sugar.
An individual ought to drink no less than 10-12 glasses of water consistently. In the event that you sweat a ton and practice vigorously, then you have to drink loads of water. It will help to lose fat from the body and will help to get six pack ABS.
December 16, 2018
The six-pack: the most sought after body transformation in training. For some, it is the gratification of a healthy lifestyle, for others, it is a goal, what they show at the beach each year. What does it take to get a six pack? What type of training does it require and do we need to pair it with a specific diet?
Abs VS Core
The core refers to a group of muscles in the abdominal area which are responsible for functional strength and stabilization. All these muscles are actively working to protect the spine. They are essential when it comes to movement as they are the foundation of compound movements such as back squats, push presses and bench presses.
Abs are an isolated part of the core. They refer to rectus abdominis (abs) also known as the six pack. In short – if you want to get a six pack then you need to work those abs!
Training to Get a Six Pack
The combination of training and a healthy diet helps to produce defined abs. In order to get a six pack, the training should consist of regular weighted and bodyweight low and high reps, mixed with intensive cardio training to help shed that body fat.
The most efficient method if you want body fat to drop rapidly is to practice HIIT (High Intensity Interval Training) rather than pure cardio (45 min at a moderate pace on a treadmill or stationary bike). HIIT alternates intense effort with minimal lower intensity rest periods, pushing the body to the maximum. One of the major benefit of HIIT which benefit, in particular, this scenario is the metabolic rate increase after the workout even at rest.
Abs are built on low-intensity high reps and weighted low reps ab focused movements. Because they are comprised of slow twitched muscle fibres they react to aerobic high reps. We need to make sure we hit the core in its entirety especially if we want to get a six pack. It doesn’t need to be done all at once but rather spread out during a week of training, while hitting all regions of the core.
Although the focus is to reveal the rectus abdominis (abs), we should also work on muscles we cannot see. The benefits include good posture, strength, and longevity. If we spend time at the gym training other body parts such as arms and legs, a core is an injury free arsenal. To do so, we must target transverse abdominal (midline), hip flexors (lower core), erector spinae (lower back), gluteus maximus, and external abdominal oblique.
The secret if you want to get a six pack is not just training, but also diet. Unfortunately, one doesn’t work without the other. That is the reason why some athletes who train multiples times a day but who don’t polish their daily food intakes don’t have an apparent six pack.
- Calorie Intake – First, each individual must calculate how many calories their bodies operate on and then apply the adequate macronutrients percentages for an efficient body fat loss and muscle gain.
- Protein – They are the foremost important nutrients to get a six pack. They satiate appetite, regenerate muscle fibres and prevent lean muscle mass loss.
- Carbs – Carbohydrates are paramount but there is a strategy to it. If they are skipped, we risk an energy level drop and metabolism to plummet. Selecting higher carbs intake during heavier workout days and decreasing gradually during the next couple of days creates a carb and calorie deficit. It plays with body-fat stores and muscle-building. This manipulation should be done under the supervision of a professional coach.
- Fat – During this process of working toward a six pack, fats are kept to a minimum.
At the Gym
Here are a few examples of core exercises which can be done mid-training, perhaps in between sprints (HIIT). If the number of reps becomes easier to perform weeks after week, either increase weights or the reps!