I want six pack abs. Tell me your secrets!
For context, I’m kind of new to working out [18m]. Now that I’m not in school I have more time to exercise. I really like going to the beach in the summer and I want a six pack before next year’s swim season. So, what can I do to realistically get a six pack in six months or so? Give me your best tips or ideas to do this as fast as possible.
It's definitely possible to get a six-pack, but that kind of cut, lean look requires very little body fat, so start by adjusting your diet. No single exercise will help with fat loss; it’s a team effort in the sense that you have to work your entire body if you want a six pack. This starts with reducing your caloric intake.
Yep, you'll have to get pretty fit before you can see definition in your ab muscles. You said you're kind of new to working out, which means you'll need to do cardio exercises at least a few times a week, like running, biking, or swimming. What's your diet like? If you're not already, eat a healthy diet that focuses on lean meats, fruits, veggies, and complex carbs. Try to stay away from any processed or fried foods. And, are you getting enough water and good sleep? Your whole lifestyle contributes to your fitness level.
I'd say I'm in decent shape. I drink water throughout the day and get around 7 hours of sleep usually, but I could probably improve my diet a bit. I'll add some cardio, too. Once I've got that down, what kind of exercises will target the abs, specifically?
Try working your abs out when you’re just watching TV or sitting at the computer. You could do knee raises on a ball, for example. Sit and do a knee raise while tightening your lower abs. Keep your arms up in the air, then bring your arms down towards your abs. These kind of seated crunches are really easy to do while you’re just relaxing at home and doing something else.
I like ski ab exercises for this. So, in the standard push-up position, you want your hands to be directly underneath your elbows. Keep your elbows to be directly underneath your shoulders. And when you have your legs straight up behind you, you almost want to assume a position called a posterior pelvic tilt, which requires an arched back. From there, jump and move both of your hands out to your side while moving your feet towards one of your hands so they're both on one side of your body. And as you're doing this, you're going to try to maintain that same posterior pelvic tilt. Once you're in a position, jump your feet back to the starting position and repeat on the opposite side.
For someone new to calisthenics and working out, it’s hard to beat the classic bicycle crunch. Lie down on your back and bring your elbows to your knees while doing a crunch. Alternate sides so you bring your right elbow to your left knee, and your left elbow to your right knee. The trick is to keep your core flexed the entire time you’re doing this to get the most out of the exercise.
If you’re focusing on your abs, you’ll likely end up doing planks at some point. If you do end up doing a lot of planks, I have a pro-tip for you. Throw in some reverse planks. These are often forgotten, but they’re really good for your anterior plane and they’ll help tone your core muscles. To do these, face up towards the ceiling with your hips facing up and your arms bent behind you.
I was in your shoes a few years ago. I really wanted a six pack. It took me about two years to actually get the look I was going for, but I started off with a lot of weight to lose. If you’re on the skinnier side, I think it’s certainly possible to get a six pack in the six-month window you’re aiming for.
They say "abs are made in the kitchen." You really need to start with establishing a healthy diet (and perhaps losing weight if there's a thick layer covering those abs). Try tracking your food intake precisely for a while - you might be surprised at how much you're taking in. Do some research into what macronutrients are recommended for your height/weight/age/etc and use an app like MacroFactor or Cronometer or LoseIt to track and add up your daily intake. Keep yourself in a mild calorie deficit until you see results. Pair that with core/ab exercises and you can get there!
Im 20 lbs overweight and so what is the healthiest way to lose weight quickly?
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Reader Tips from How to Get Six Pack Abs Fast
While it's possible to get a 6 pack with home exercises, you could also invest in a gym membership and use a resistance machine that targets the ab muscles.
Be positive! Even if you don't see results overnight, be proud of yourself for wanting to get fit!
Sleep helps your muscles recover, so make sure to get enough rest.
Reader Tips from How to Get a Six Pack Without Any Equipment
If you are trying to lose a significant amount of belly fat, focus your efforts on diet and aerobic exercise first. Once you have lost the weight, begin doing abdominal exercises. This will help prevent the wasted effort of building abdominal muscles underneath a layer of fat.
You need to do cardio to lose the layer of fat protecting your 6 (or 8) pack, so don't only focus on building your muscle but also on losing more fat.
Mix up your workouts. This will keep your body guessing, and prevent you from getting bored and giving up.
Reader Tips from How to Get Great Abs
Be patient, and don't overdo it: you may get an injury if you do! Work out at least thirty minutes a day for six days, then take a one-day break to give yourself time to rest.
Practice good posture too. If you don't stand straight, you belly may seem larger. This is a slimming effect on your belly that also helps you work on your abdominal muscles.
