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Do you want to achieve the six packs abs in a short duration of time? Oh yes, it’s very possible there’s no secret to developing your six pack. Just follow these below General tips, nutrition and workout tips to find out how you can get six parks abs.
How To Get Six Packs Abs
In brief, these are all you need:
1. Aerobic Exercise
Aerobic exercise, is any form of exercise that increases your heart rate.
Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs.
Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible.
2. Exercise The Muscles Of Your Abdomen
The rectus abdominis is the long muscle that extends vertically along the length of your abdomen.
Although most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements.
Other abdominal muscles include the internal and external obliques and the transverse abdominis.
Exercising these muscles is key to increasing muscle mass and achieving six-pack abs.
3. Eat More Of Proteineous Foods
Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.
According to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men
Another study showed that people who increased protein intake by just 15% decreased their calorie intake and saw significant decreases in body weight and body fat.
4. Endulge In High-Intensity Interval Training
High-intensity interval training, or HIIT, is a form of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT keeps your heart rate up and increases fat burning.
Adding HIIT into your routine can boost weight loss and make it even easier to get six-pack abs.
5. Always Stay Hydrated
Water is absolutely crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation.
Staying well-hydrated may also help bump up your metabolism, burn extra belly fat and make it easier to get a set of six-pack abs.¹
Six Packs Abs Workout
Follow these workout principles to help build your six-pack abs for a stronger core.
1. Standing Crossover Crunches
Stand up straight with your hands behind your head. Touch your right elbow to your left knee. Focus on bringing your shoulder towards your hip, rather than your elbow to your knee. Then, bring your left elbow to your right knee. Repeat in a continuous motion. Do 3 sets of 12 reps on each side.
2. Plank With Leg Lifts
Start in plank position holding your abs in tight. Engage your glutes to lift and hold one (flexed) foot a few inches off the floor. Lower the foot and repeat with the opposite leg. Do 3 sets of 10 reps on each side.
3. Knee to Elbow Planks
Start in plank position. Slowly bring your right knee to the outside of your right elbow. Hold for 2 to 3 seconds and return to starting position. Repeat on your left side. Do 3 sets of 15 reps on each side.
4. Warrior Balance
Stand on your left foot and lift your right knee to hip height in front of your body. Reach your torso forward as you extend your right leg behind you. Keep your standing leg slightly bent as your torso becomes parallel to the floor and reach your arms out. Pause for a second then reverse the movement. Do 3 sets of 10 reps on each side.
Lie faceup with your arms and legs extended on the floor. Engage your abs as you lift your hands and feet to meet over your torso. Slowly lower your arms and legs back to the floor. Do 3 sets of 15 reps.
6. Oblique V-Ups
Lie on your left side with your legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head. Lift your legs off the floor, bringing your torso toward your legs. Slowly return to starting position. Do 3 sets of 10 reps on each side.
7. Plank With T Rotation
Start in a high plank with your feet hip distance apart. Keeping your left hand still, rotate your entire body to the right, ending in a side plank with your right arm pointed at the ceiling. Drive your hips upward. Return to starting position then repeat on the opposite side. Do 2 sets of 10 reps on each side.
8. Reverse Lunge With Front Twist
Stand with your feet hip width apart. Take a big step back with your right foot and bend your knees to lower into a lunge while twisting your torso to the left. Stand, switch sides and repeat. Do 2 sets of 10 reps on each side. To make the exercise more challenging, hold a dumbbell or medicine ball between your hands as you twist.
9. Down Dog Abs
Start in Downward Dog with your right leg in the air. Bring your right knee under your torso. Pause, then return to start. Then, bring your right knee to your right elbow. Pause, then return to start before bringing your right knee to your left elbow. That’s 1 rep. Do 2 sets of 10 reps on each side.²
Six Packs Abs Diet!
Go for these foods to get rid of belly fat and uncover six-pack abs in a short time.
- 1. Broccoli
5. Sweet Potato
7. Green Tea
8. Chilli Pepper
Many people dream of having six-pack abs, but not up to 30% are able to reach the goal.
There’s no magic or special secret behind Achieving this, all you need is to burn your belly fat and focus on the muscles surrounding the abs-core, eat the right diet and do the right exercise, and in no time you’ll be there.