Getting a six pack is no easy thing to do. When you want to get one fast, it becomes even harder. But that doesn't mean it is impossible. What it does mean is that you are going to have take bring your A game and be very disciplined. Your diet has to change and you have to partake in some key exercises. By being vigilant, you can expect to see results within four to six weeks.
Step 1
Calculate your daily caloric intake by making exact note of your daily foods and the number of estimated calories for each food item. Reduce your intake by 500 calories to create a sizable caloric deficit.
Step 2
Forget about eating high-fat, high-sodium, high-sugar foods. This includes burgers, fries, pizza, chips, cookies, pies, pastries, deep fried foods, whole-fat dairy products and frozen dinners. Eat fresh fruits and vegetables, lean meats, low-fat dairy, beans and whole grains.
Step 3
Eat small meals every 2 to 3 hours throughout the day to increase your metabolism and boost your energy levels. Have your meals consist of quality protein and high-fiber complex carbs. Oatmeal made with low-fat milk and blueberries is a breakfast meal example.
Step 4
Replace all of your high calorie beverages with water. Avoid soft drinks, alcohol, lattes, milk shakes and any other beverage that has calories. Drink 8 to 10 cups of water a day instead.
Step 5
Perform fifteen to twenty decline crunches with resistance. Lie on the bench with your shins braced under the padded supports. Hold a light weight plate or dumbell to your chest and perform crunches. Keep your back straight and do not tuck your chin.
Step 6
Do hanging knee raises with ankle weights. Grab a pull-up bar with a shoulder width grip and let your legs hang straight down towards the floor. Draw your knees up to your chest and lower your legs back down. Do 15 to 20 reps.
Step 7
Perform bicycle crunches with the ankle weights on. Lie on your back with your upper body in a crunch position and your shins level with the floor. Extend your right leg out straight as you twist your right elbow toward your left knee. Twist the other direction and extend your left leg as you bring your left elbow towards your right knee. Go back and forth fifteen to twenty times in a smooth fashion.
Step 8
Perform side bends. Stand with your feet shoulder width apart and hold a dumbbell in your right hand. Place your left hand on the back of you head and bend laterally so the dumbbell goes towards the floor. Bend back up by contracting your abs and repeat for 15 to 20 reps. Switch sides.
Step 9
Use a stability ball to do pull-ins. Place your shins on the ball and your hands on the ground directly under your shoulders. Draw your knees into your chest by contracting your abs. Roll the ball back out and repeat fifteen to twenty times.
Step 10
Do resisted crunches on the stability ball. Lie on the ball with your lower back in contact. Hold a lightweight plate against your chest or extended straight above you. Curl your body up by contracting your abs. Squeeze really hard and lower yourself back down. Do 15 to 20 reps.
Step 11
Do 45 to 60 minutes of cardio to burn the fat surrounding your abs. Examples of things you can do include running, biking, swimming, elliptical training, stair climbing, kick boxing and jumping rope.
Step 12
Put the plan together. Perform three to four sets of each ab exercise and do them three times a week on alternating days. Do your cardio three times a week on the alternating days of your ab workout.
Things You'll Need
- Decline bench
- Ankle weights
- Pull-up bar
- Weight plate
- Dumbbells
- Stability ball
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