How to Get 6-pack abs in a short time

Today, many people promise to share the secret to help you get six pack abs. While there’s no way to get six pack abs overnight, regular exercise and a healthy diet can help you achieve quick results. Build your abs routine with a variety of exercises, such as sit-ups and planks. Besides, your muscles need nutrients, and you also need to burn fat to see results; So, establish a healthy and balanced diet.

Table of Contents

Do lots of crunches

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Complete 4 turns with 12 basic crunches . Lie on your back, knees bent with feet flat on the floor. Place your fingertips behind your head, inhale and exhale as you raise your upper back. Lift your upper body for about 2 seconds, then gently inhale as you lower your back to the floor. ^{[1] X Research Source}

Do not use your hands to push your head up. Make sure your head, neck, and back are in alignment, and avoid arching your lower back as you lift your upper body. Repeat these steps to complete a set of 12 sit-ups.
Raise your upper body so that your shoulders are lifted off the floor. Crunches are a safe move to work your abs, but when you’re trying to sit up straight (or raise your upper body close to your knees), your lower back will be under a lot of pressure. ^{[2] X Research Source}
To increase the difficulty, you can try lifting weights while crunching. When starting out, you should only use light weights, such as using discs from 2kg to 4.5kg to avoid injury. ^{[3] X Research Sources}

Personal trainer Michele Dpan suggests, “Leg lifts while on pull-ups and planks are the two most effective and safest exercises for working your abs.”

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Raise your knees and hips to perform a reverse crunch. Lie on your back, knees bent with feet flat on the floor. Arms parallel to the body and palms facing down. Exhale and focus on your abs as you lift your knees above your hips. ^{[4] X Research Sources}

Knees bend to a 90-degree angle as you raise them above your hips. Inhale, then exhale as you lift your hips and lower back in a gentle, controlled motion.
Inhale again as you lower your hips to the floor, but keep your knees above your hips. Repeat the steps above to complete a set of 12 reverse crunches. Place your feet on the floor after you’ve done 12 reps.

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Combine cycling crunches. Lie on your back, bend your knees and place your fingertips behind your head. Inhale, then exhale as you lift your feet off the floor. Perform a cycling move by bringing your left knee toward your upper body and extending the other leg. ^{[5] X Research Sources}

As you pedal, you will lift your shoulders and rotate your upper body to bring your right elbow to your bent left knee.
Next, stretch your left leg as you lift your right knee toward your upper body. Simultaneously rotate your upper body to bring your left elbow toward your right knee.
Continue cycling and rotating your upper body until you’ve done 12 reps on each side.

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Extend your arms over your head while crunching. Lie on your back, knees bent with feet flat on the floor. Extend your arms over your head with palms facing down. The arms are still touching the floor and the biceps are close to the ears. ^{[6] X Research Sources}

Extend your arms over your head, lifting your upper body as if you were doing a regular crunch. Remember to keep your head, neck, and spine aligned, and not arch your lower back.
Similar to regular crunches, you can add light disc weights to increase resistance.

Do the plank

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Plank the right technique to avoid injury. Lie on your stomach with your eyes on the floor, forearms and palms on the floor. Inhale, then exhale as you lift your body so that your forearms and toes support your weight. Bend elbows 90 degrees just below shoulders. ^{[7] X Research Sources}

Use your core muscles so that your head, neck, and spine form a straight line. Do not raise your head during the plank so that your eyes are always on the floor. ^{[8] X Harvard Medical Schop Trusted Source Go to Source}
Hold the plank position for 10-15 seconds. Continue breathing during the plank. If you feel that the 10-15 minute plank is too easy, increase the duration to 30-45 seconds.

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Work out your abs and intercostals with the side plank movement. Lie on your right side with your right elbow bent below your shoulder. Left foot on right foot. Inhale, then exhale as you engage your core and extend your elbows to a 90-degree angle. ^{[9] X Research Source}

Bend your elbows just below your shoulders. The head, neck and spine form a straight line.
Continue to breathe as you perform the side plank. Hold the pose for about 10-15 seconds, or increase to 30-45 seconds if you can easily get through the short duration. Slowly lower your body to the starting position, then rotate to the left and repeat the steps above.
To increase the difficulty, you’ll raise one leg while holding a side plank.

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Challenge yourself with an extended plank move. Lie on your stomach as you would a regular plank. Stretch your arms out in front with your palms facing the floor. Engage your core as you use the tips of your fingers and toes to lift your body. ^{[10] X Research Source}

Keep your head in a normal position so that your eyes are always on the floor while you plank. The head, neck and spine form a straight line.
Try to hold the plank position for about 15 seconds. Continue breathing as you hold the pose, then slowly lower your body to the floor.
If you can’t keep your back straight while doing an extended plank, do a regular plank.

Build safe and effective exercise habits

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Warm up and relax for about 5-10 minutes. Don’t forget to take a brisk walk or jog, jump, run in place, or jump rope before starting your workout. Moderate aerobic exercise will increase blood flow to the muscles, reducing the chance of injury. When you’re done exercising, remember to relax for about 5-10 minutes to give your muscles time to recover. ^{[11] X Research Source}

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Incorporate a lot of crunches and planks when working out. Instead of just doing 500 sit-ups, you should incorporate a variety of exercises into each session. An effective workout includes: ^{[12] X Research Sources}

Running small steps: 5-10 minutes
Conventional crunches, hands overhead crunches, reverse crunches: 3 reps with 12 reps each
Cycling crunches: 3 reps with 12 reps on each side
Regular plank, extended plank: 2 turns 30 seconds
Side Plank: 2 turns 30 seconds on each side

Adopt a fat-burning diet

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Add more sources of protein to your diet. Protein helps build muscle, but choosing options that are low in fat is also important ^{[16] X Research Sources} , such as poultry, fish, legumes, nuts, eggs, produce full cream milk. Choose these foods over processed meats like bacon.

The right amount of protein for each person will depend on age, gender and activity level. In general, you need at least 160-180 grams of protein per day. For example, choose 110g of grilled chicken with salad for lunch, and 85g of salmon for dinner. ^{[17] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
If you are a regular person, you will have to add more protein each day. Find out the specific requirements at https://www.choosemyplate.gov.

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Add vegetables to cut calories. Vegetables are full of essential nutrients and help you feel full without adding extra calories. The amount of fruit and vegetables you need to add will depend on your age, gender, and activity level. Normally, you need about 2 cups of fruit and 3 cups of vegetables per day. ^{[18] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

When you feel hungry between meals, you can choose to have a healthy snack like eating bananas, apples or carrots.

Laila Ajani

Physic Education coach

Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).

Laila Ajani
Physic Education coach

Experts advise that: Choosing a low-calorie diet will help you burn excess fat to see 6-pack abs. In fact, many people still get six pack abs through diet, but you can also build deep muscle underneath to get six pack abs quickly.

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Don’t skimp on healthy complex carbohydrates. Whole grains are high in fiber and good for muscles; Therefore, you should choose brown rice, quinoa, whole grain bread, pasta/noodles, and cereals. Aim for about 170-230 grams of whole grains per day, and half of that should be whole grains. ^{[19] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

You’ve probably heard of cutting carbohydrates for weight loss. You can choose the keto diet for a short period of time if you need to lose excess fat. If you choose to go on a keto diet, healthy grains are a very important part, and they provide the nutrients needed for muscle growth. However, you should not abuse this food group.

Advice

Muscles recover when you sleep; so make sure you always get enough sleep.
Eat a meal with a good source of protein after a workout. This is how the body recovers from exercise and builds muscle.
Stay positive! Even if you don’t see results overnight, be proud of your desire to have a slim body!
Talk to your doctor or fitness professional before exercising, especially if you have a medical history.
While working out at home can help you achieve six pack abs, you can also invest in working out at the gym and taking advantage of machines specifically designed for abs.
If you’re a teen or teen, it’s best to talk to your doctor or exercise teacher before exercising. Since your bones, joints, and muscles are still developing, they are very susceptible to injury. ^{[22] X Research Source}

Warning

Be careful when your body is not used to strenuous exercise. Start off easy and gradually increase the difficulty. Don’t forget to talk to your doctor before starting a new exercise schedule.

Steps