6 PACK ABS For Beginners You Can Do Anywhere | 2018
How to Get a Six Pack in a Month
Getting a six-pack might seem like a daunting process, but with the right diet and workout routine, you may be able to get one in a month. The key is doing exercises that work out your abs and core, as well as reducing the amount of body fat you carry around your core as much as possible.
Exercising for a Six Pack
Calculate your body fat percentage to see if you need to lose weight.If your body fat percentage is too high, your six pack won’t be visible, even if you put in all the hard work to get one. That’s why you should figure out your body fat percentage before you get started — if it’s not where it needs to be, you’ll know you need to work on losing weight.
- You can calculate your body fat percentage by entering in your height, weight, age, and a few measurements at .
- If you're a man, aim for a body fat percentage of 6-13%.
- If you're a woman, work toward a body fat percentage of 12-20%.
Do exercises that will build your rectus abdominis muscle.The rectus abdominis is the muscle that’s responsible for the appearance of a six pack. To get a six pack, you’ll need to work out this muscle so it grows to be stronger. Some good exercises you can do to workout your rectus abdominis include:
Do exercises that will work out your inner core muscles.When you’re trying to get a six pack, you also want to work out your inner core muscles. These muscles will serve as the foundation for your six pack. Some exercises you can do to work out your inner core muscles are:
Include cardio exercises in your workouts if you need to lose weight.High-intensity cardio exercises can help you burn fat so your six pack is more visible. If your body fat percentage is too high, make sure you’re doing some cardio on top of your ab and core exercises. Some cardio exercises you can do to lose weight include:
Work out 6 days of the week for 45 minutes each day.Since you’re trying to get a six pack in a month, you’ll need to maintain a vigorous workout schedule. Doing either ab, core, or cardio exercises for 45 minutes on 6 days of the week should help get you closer to achieving your goal.
- Devote each workout session to either ab, core, or cardio exercises. For example, on Monday you could do a variety of ab exercises, like crunches, planks, and sit ups. Then, on Tuesday you could do a variety of core exercises, like bridges, side planks, and flutter kicks.
- If you’re trying to lose weight while getting a six pack, you may want to devote 2 or more days of the week to just cardio exercises.
Changing Your Diet
Eat more protein-rich foods.Protein is an important building block for muscles. To get a six pack in a month, you’ll want to eat around 0.38-0.77 gram of protein per 1 pound (0.45 kg) of bodyweight every day to help your abdominal muscles grow bigger and stronger.Some healthy, protein-rich foods you can eat are:
- Reduced fat Greek yogurt
- Reduced fat cottage cheese
Include more complex carbs in your diet.Carbs will help fuel your body during your workouts so you’re able to exercise more. You'll want carbs to make up about 50% of your total daily calories.Stick with complex carbs, like fibers and starches, which are healthier than simple carbs. Some foods you can eat that have complex carbs are:
- Whole grains
- Fruits and vegetables
Eat more foods that have healthy fats in them.Not all fats are bad for you, and some fats can actually help you get a six pack. Healthy fats, like unsaturated fats, can improve your metabolism and help your body absorb nutrients.Aim to have healthy fats make up around 15-20% of your total daily calories.You can find healthy fats in foods like:
- Olive oil
- Almond butter
Avoid eating unhealthy processed foods.Many processed foods, like chips, cookies, fast foods, and processed meats, are high in unhealthy fats, sugars, and sodium. Eating too many processed foods can cause you to put on fat. Too much body fat will conceal a six pack, so you'll want to stay away from processed foods.
Drink more water every day.Since you'll be working out almost every day, you'll need to start drinking more water so you don't get dehydrated. Drinking plenty of water will also prevent bloating, which can conceal a six pack.On top of drinking the recommended 8 glasses of water a day, you should be drinking:
- 15–20 fluid ounces (440–590 mL) of water 1-2 hours before your workout.
- 8–10 fluid ounces (240–300 mL) of water 15 minutes before your workout.
- 8 fluid ounces (240 mL) of water every 15 minutes during your workout.
- Stick to water and avoid drinking sugary sodas and energy drinks.
Keep track a food journal.To get a six pack in a month, you’ll want to make sure you’re sticking to a healthy diet. Logging what you’re eating each day can help you stay on track. It’s also a good way to monitor how many calories you’re eating if you’re trying to lose weight.
- You can also keep track of what you’re eating through a fitness app like MyFitnessPal or Calorific.
QuestionHow do I measure my percentage of body fat?
Personal TrainerPersonal TrainerExpert AnswerUse a BMI calculator to get an approximate idea or get a professional to do caliper testing to determine your body fat.Thanks!
QuestionCan I do an ab workout on Monday and then go for a run on Tuesday?
Personal TrainerPersonal TrainerExpert AnswerYes, but really if you need to lose any fat you should do cardio of some kind 6 days a week.Thanks!
QuestionHow does drinking water help develop ab muscles?wikiHow ContributorCommunity AnswerDrinking water helps heal your body after workouts. Your abs won't appear if your body can't heal well after a workout.Thanks!
QuestionI'm 14 and 5'8. Mom says I shouldn't be working out because I need my energy to grow. Should I listen to her? Or should I work harder to get an even more athletic body?wikiHow ContributorCommunity Answer5'8 is a pretty normal height for your age (above average, really). Exercise in no way impairs your growth. It's healthy, and promotes healthy development. Just make sure you're getting adequate nutrition and you'll be fine.Thanks!
QuestionDoing ab exercises every day damages the muscle? How many times a week should I do crunches so I don't cause damage?wikiHow ContributorCommunity AnswerShoot for about three times per week. Just alternate, one day on, one day off, etc.Thanks!
QuestionWhat are the main foods I need to eat to get a 6 pack?wikiHow ContributorCommunity AnswerEat lots of protein, fruits, vegetables, and antioxidants. Don't restrict yourself to one type of food, but make sure to keep up protein intake.Thanks!
QuestionWhat type of food should I eat?wikiHow ContributorCommunity AnswerYou could eat salad, vegetables and protein. Try to stay away from things like hamburgers, chips, and fatty foods.Thanks!
QuestionHow much time will it take to built abs?wikiHow ContributorCommunity AnswerThis depends on your state of fitness. If you spend a month on core workouts but have that extra bit of flab hanging from your gut, your muscles will be developed, but hidden underneath the fat. The best way to get a six pack is to first determine whether or not you need to reduce that waistline first.Thanks!
QuestionWhat types of exercise I have to do?wikiHow ContributorCommunity AnswerFor abs, do a lot of exercises that target all regions in the ab muscle area. This includes the upper abs, lower abs and the obliques. Try doing crunches, Russian twists and reverse crunches.Thanks!
QuestionWhat is a good diet for teens trying to get a six pack?wikiHow ContributorCommunity AnswerIf you are a younger teen (12 to 14) then a diet is not a good idea, because you'll lose too much energy. If you are an older teen (15 to 18) then you can try doing the 30 day abs challenge, eating way fruit, and cutting out the junk food (ie chips and soda).Thanks!
I'm 12 am I allowed to get a six pack it could it effect my health?
Is it unhealthy to exercise right before you sleep?
- Start by figuring out why you want a 6-pack. If you want to stay fit or look nicer in a bathing suit that is totally fine, but if you're doing it because someone else told you to, you won't be motivated enough to keep up with the plan.
- An inspiration board is also a good thing to keep you motivated to follow through. Search the Internet for pictures that inspire what you want to achieve (a 6-pack body, for example). Create a mural to put on a wall or even keep a picture on your phone to look at when you are feeling uninspired.
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