Any time you want to build a six pack, you have to work hard and be willing to make sacrifices. This feat becomes even more challenging when you set a goal to achieve this by summer. The fastest way to get your six pack is by exercising properly while paying strict attention to your diet. If you only exercise, you might be able to get solid abs, but you will never see them if they are covered up with fat.
Food
Step 1
Reduce your intake of unhealthy foods that are high in fat, sugar and sodium. Cheeseburgers, hot dogs, sweet potato fries, cupcakes, crackers and frozen dinners are examples. Fill up on nutrient-dense foods instead like greens, fruits, vegetables, lean meats, whole grains and beans.
Step 2
Eat five or six meals a day to keep your metabolism revving and appetite under control. Balance each meal out with protein and complex carbs and space your meals two or three hours apart. Sliced turkey breast on a whole wheat roll with lettuce, tomato and mustard is a balanced meal example.
Step 3
Chew your food slowly. If you eat fast, you will overeat and add to any abdominal fat that you currently have. Take a bite and place your fork or spoon down. Chew your food thoroughly and swallow before going for another bite.
Step 4
Drink water as your only source of liquid to hydrate your body and flush out toxins from your system. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters. Avoid processed fruit drinks, lemonade, sweetened teas, soda, alcohol and any other beverage that is high in calories.
Six Pack Workout
Step 1
Execute an interval workout three days a week on alternating days. Start with a light warm-up jog, then run hard for 30 seconds. Jog for 60 seconds, then run hard again for 30 seconds. Continue for 30 minutes and finish with a light five-minute cool-down. Choose another form of cardio if you do not like running, such as indoor cycling, stair climbing, elliptical training or rowing.
Step 2
Grab a stability ball and set of dumbbells to do weight-training exercises. This will build metabolically active muscle and force you to contract your abs. Do exercises like push-ups, seated shoulder presses, back extensions, lying triceps extensions and wall squats with dumbbell curls. Perform 10 to 12 reps, do three or four sets and work out three days a week on noncardio days.
Step 3
Fasten ankle weights to your lower legs to do hanging knee raises for your lower abs. Grab a pull-up bar with your hands shoulder-width apart. Keep your upper body still as you pull your knees up to your chest. Squeeze your abs forcefully, lower your legs back down slowly and repeat 15 to 20 times.
Step 4
Sit on the floor with your knees bent and feet flat to do Russian twists. Hold a medicine ball in front of your chest and lean backward so your back is 45 degrees to the floor. Extend your arms out straight and twist back and forth to your right and left side in a steady motion. Perform 15 to 20 reps on both sides.
Step 5
Grab a barbell and hook your lower shins under the padded supports on a decline bench to do push crunches. Lie flat on your back and hold the bar straight above your chest with your hands shoulder-width apart and arms fully extended. Lift your shoulders off the bench and push the bar straight toward the ceiling. Squeeze your abs forcefully for a full second, slowly lower yourself down and repeat for 15 to 20 repetitions.
Tips and Warnings
- Perform three or four sets of your ab exercises and work out after your cardio sessions.
Things You'll Need
- Stability ball
- Dumbbells
- Pull-up bar
- Ankle weights
- Medicine ball
- Decline bench
- Barbell
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