How to Do 6 Pack Abs Workout

To see the desired 6-pack abs, it is enough to follow simple rules.

– Proper balanced nutrition;
– Regular training;
– Cardio exercises.

Don’t expect quick results, even if you follow all the rules of nutrition and training, the results can be seen in about 3 months.

Diet for Perfect Abdominal

A well-known fact: for muscle growth, you need to use complexes with protein, fats and carbohydrates + you need to consume the amount of daily water intake of 1.5 liters per day.

But to get the desired 6-pack abs, we need to cut back on carbs and increase our protein and water intake. Our task is to provide the muscles with the required amount of protein and water and reduce carbohydrates to such an extent that the weight begins to go away.

Sample Menu for Six Packs Abs for One Day

1. First breakfast: Portion of a protein shake;
2. 2nd. Breakfast: 3 egg whites + 1 yolk, you can add 1 banana;
3. 3rd meal: 150 grams of fish and steamed vegetables;
4. Lunch: 200 g lean meat (chicken breast or turkey), 45-50 g rice, asparagus.
5. 4th. Meal: Portion of protein + amino acids.
6. Dinner: cottage cheese, steamed vegetables.

Tips:

Between meals, do not take any snacks, otherwise, you can forget about 6-pack abs.

How to Abs Workout

Your training program should consist of cardio and intense endurance training. It must be remembered that it is impossible to remove fat only from the abdomen, it will go away evenly throughout the body, which means.

Perform a Vacuum every day, and try to control the abdominal muscles throughout the day, thereby the core muscles will be strong and the stomach will become flattered.

Include 6-pack abs exercises in your workouts, do the exercises after 1-2 days, for a more significant effect.

See below the set of our exercises for the press and the result will not keep you waiting.

1. Plank

Perfectly works out the muscles of the cortex and the whole body.

How to Do:

1. Lie down on a fitness mat, focus on your forearms and toes;
2. The body is as tense as possible, the back is straight, do not bend or round the back;
3. Hold the plank for about a minute, later you can increase this time.

2. Scissors Abs

Exercise Scissors perfectly works out the oblique muscles of the abdomen and all 6 packs of the press

How to Do:

1. Lie down on a fitness mat, on your back;
2. Raise the pelvis and keep your buttocks with your hands to relieve the load from the lower back;
3. Legs at the knees are straight, start crossing your legs one by one;
4. Do 15-20 reps.

3. Side Plank 

The side plank works great on the oblique muscles of the core but also engages the entire abs.

How to Do:

1. Lie on your side on a fitness mat, lean on your forearm, legs lie on top of each other;
2. Raise your body up and hold for a minute or more, it all depends on your endurance;
3. Get down, rest;
4. Repeat the exercise 2-3 sets of 1 minute.

4. Oblique twists

The Oblique twists exercise perfectly works out the oblique muscles of the abdomen.

How to Do:

1. Lie on your back on a fitness mat with your knees bent.
2. Raise your back off the floor, hands are in front of you, you can also take a weighting agent in the form of a fitness ball or dumbbell.
3. Start rotating your body from right to left and repeat need reps.
4. Repeat 20-25 times for 3 sets.

5. Climber

The rock climber exercise is very similar to a rock climber, which is why it is so named, it is perfect for working out all 6 packs abs.

How to Do:

1. Focus on your hands as in classic push-ups
2. We pull the left knee to the chest, return the leg, and repeat for the right leg, contracting the abdominal muscles as much as possible
3. Perform the desired number of repetitions, 3-4 approaches, 15 repetitions.

Conclusions

This set of exercises, combined with a diet, is perfect for working out 6-pack abs. Remember, adhering to the regime after 3-4 weeks you will see the first results of working with the core muscles.

Remember that you should also train other muscles such as the shoulders, legs, back, and chest. Do the abs exercise 2-3 times a week.

Source:

BBodyBuild.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. https://www.sciencedirect.com/science/article/abs/pii/002604959190239S
2. https://pubmed.ncbi.nlm.nih.gov/32560185/
3. https://link.springer.com/book/10.1007/978-981-15-1792-1