The time it takes to get a six-pack depends on genetics and the amount of body fat you have. Here are about 18 tips on getting Six-pack abs fast...within weeks of trying.
1. Diet
It’s been said that you can’t out-exercise a poor diet, and it’s true. If your diet is unhealthy, all the exercise in the world won’t make up for it, especially when it comes to getting that coveted six-pack. Eat enough protein either from plant sources or grass-fed animals.
2. Multi-muscle group Exercise
Do multi-joint, multi-muscle group exercises that engage as many muscles as possible, including your core, and that therefore burn more calories and more fat, and burn it faster.
3. High-intensity interval training
Do high-intensity interval training that creates an after-burn effect to keep burning fat long after the workout is over.
4. Don’t do inefficient isolation exercises
Don’t do inefficient isolation exercises because they don’t correlate to the way the body is used in real-world activities – and they don’t burn much fat.
5. Exercise your muscles in groups
Exercise your muscles in groups and you’ll not only get much faster results, your body will also develop much better functionality, for both day-to-day living and in any athletic endeavor.
6. Push-ups
Do some push-ups; you will hit your pecs and tighten your abs at the same time, right along with your triceps. Even better, do Hindu push-ups to hit even more muscles from a variety of angles, and improve your flexibility as well.
7. Focus on losing body fat
Focus on losing body fat, and do exercises that burn the most body fat. Your body does not isolate its fat loss from any one particular area. So don’t try to focus on losing belly fat only. That would be doing multi-muscle group exercises and high-intensity interval cardio training.
8. Use Power Wheel
Use Power Wheel, and it’s been tested and endorsed by numerous university athletic departments. It’s not only the best core exerciser available, but it also forces you to simultaneously engage various other muscle groups as well, so it’s highly efficient and worth every penny.
9. Push a little harder
Do high-intensity interval training that’s better for your heart and lungs, triggers your own HGH, and gives you the afterburn effect so that you keep burning fat for hours after your workout is over. My favorite is hill sprints. For indoor workouts, burpees are great too, or anything you like that forces you to stop and catch your breath at regular intervals.
10. Do 4 sets of 12 basic crunches.
11. Do reverse crunches.
To start, lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms facing down. Exhale and engage your abs as you raise your knees over your hips.
- Keep your knees bent at a 90-degree angle as you hold them directly over your hips. Inhale, then exhale as you lift your hips and lower back off the floor with a smooth, controlled motion.
- Inhale again as you lower your hips back to the floor, but keep your knees above your hips. Repeat the steps to complete a set of 12 reverse crunches. After the last repetition, lower your feet back to the floor.
11. Extend your arms to do overhead crunches.
Lie on your back with your knees bent and feet flat on the floor. Straighten your arms above your head with your palms facing up. Your arms should still touch the floor, and your biceps (upper arms) should be near your ears.[6]
- Keeping your arms extended above your head, lift your torso as if you were doing a conventional crunch. Remember to keep your head, neck, and spine aligned, and don't arch your lower back.
- As with standard crunches, you can hold a lightweight plate in your hands to add resistance.
12. Burn belly fat with cardio exercises.
To see the results of your hard work, you'll need to burn fat deposits that cover the abdominal muscles. For a good cardio workout, jog for 5 to 10 minutes, sprint for 10 minutes, then jog for another 5 to 10 minutes.
- Jogging, sprinting, then jogging again is a form of interval training. This type of cardio exercise is a great way to burn fat.
- In addition to running, you could swim laps, ride your bike, do jumping jacks, and jump rope.
13. Fill up on fruits and veggies to cut your calories.
Fruits and veggies are packed with essential nutrients, and they can fill you up without adding extra calories. Your required amount depends on your age, sex, and activity level. In general, go for about 2 c (470 mL) of fruits and 3 c (710 mL) of veggies per day.
14. Cut out sweets and processed foods.
15. Drink loads of water instead of high-calorie drinks.
Staying hydrated is important for your overall health, especially if you've started exercising more often. Furthermore, swapping soda, sweet tea, and other high-calorie beverages for water will help keep your calories in check.
- As a rule of thumb, go for at least 8 cups (1,900 mL) of water per day. Keep in mind when the weather's hot or you're working out a lot, you'll need to drink more to make up for excess sweating.
16. Include multiple crunches and plank variations in your routine.
Instead of just trying to do 500 crunches, your workouts should consist of a variety of exercises. A good routine could be:
- 5 to 10-minute jog
- 3 sets of 12 repetitions each: standard crunches, overhead crunches, reverse crunches
- 3 sets of 12 repetitions per side: bicycle crunches
- 2 sets of 30 seconds: standard planks, extended planks
- 2 sets of 30 seconds per side: side planks
17. Slow Russian twists down
It’s one of the most effective abs moves you can do with zero kit, but 99% of people do it wrong. “You should feel your abs light up when you do it,” says Adamson. “And most people don’t need to add weight. Sit on the floor with your feet slightly raised and your body at a 45˚ angle. Keep your arms at right angles to your body, and rotate with your torso, not from your arms.” If it’s too tough, start with your feet on the floor.
18. Breathe
“All core training starts with breathing,” says renowned NFL trainer Joe DeFranco. “And most people don’t know how to breathe properly.”
Practice the basics now: take a deep breath through your nose, aiming to fill your belly with air.
