Do you want well toned 6 pack abs? To build 6 pack abs one needs to be focused and has to include an array of abs workout in their fitness regime. If you 've ever fancied of having 6 packs, then it is important for you to focus on the middle section of your body. The middle section of a human body consists of the stomach, bowel system, liver and other related organs, which are all an important part of your body. Your abdominal muscles comprise of a strong sheet of muscles that cover your abdomen and is split into segments. A low body fat and strong abdominal muscles can help you flaunt your highly sought after six pack abs.
It is important to build up and strengthen your abdominal muscles by targeting them specifically. Try to mix and match your workouts and keep them engaging and challenging by following different levels of intensity.6 pack abs can neither be achieved overnight and nor can it be considered as an easy road. So, if you want to turn your dreams into reality, you need to follow a routine of intense ab workouts on a regular basis along with a healthy and maintained routine diet. This means you will have to avoid consuming junk foods and everything else that has the capability of turning you into a sumo wrestler.
Be prepared while setting the goals, make realistic plans to achieve them and step out of your comfort zone in order to push yourself towards your objective. With proper determination and consistency, you will definitely be able to spend your upcoming vacations on a beach.
- Focus towards a balanced diet.
- Avoid refined food, sodas, energy drink and coffee with sweeteners.
- Go for vegetables, fruits, and foods which contain lean protein.
- Drink plenty of water
- Include cardio workouts as running, spinning, swimming, kickboxing or step boxing in your routine.
- To burn more calories start doing high-intensity workout
- Follow a plan to work on each section of your abdominal muscles.
- Workout for the entire abdominal region by running some planks.
Creating a Workout Regimen
- Find the amount of fat percentage in your body-
You will begin to see your six-pack muscles once your body fat percentage drops down to 13% (for boys) and 17% (for girls). However, there can always be exceptions to this rule. For most people, to get a six-pack ab you will have to reduce your body fat percentage one way or the other.
- Always go for abs-specific work out
Each exercise that you’re going to follow should be three or four sets long, with as many reps as you can possibly do in each set. Just remember not to overdo anything, we definitely don’t want to see you driving a wheelchair on the beach. If your repetition count for each set is over 30 and you’re not able to feel the intensity of the workout then you should undeniably add some additional weight to increase the strength.
- Perform High-Intensity Interval Training (HIIT)
HIIT includes all of your cardiovascular training. While most people think that you can get a six-pack by doing a whole lot of crunches, you actually have to lose a good deal of body fat to be able to achieve that desired six-pack muscle set. In order to raise the intensity, bring in HIIT.
- Create a workout plan and stick to it
You should try to do your cardiovascular workout in the morning and your abs workout in the afternoon or evening. Once you have figured out what works best for you, pair it with a great diet and follow the routine with your heart. People always say that “Abs are made in the kitchen”, and it is true to an extent. Following a healthy diet plan along with your ab workouts, will unconditionally set you on the right path to achieve your goal.
Let’s go through some diet tips:
- Develop a habit of following a clean diet
A clean diet is one that avoids processed foods. Instead, it is comprised of whole, unprocessed foods that make up a well-balanced macro nutrient diet. Processed foods can cover a whole range of things. The processed foods that you want to stay away of are the ones which are heavily processed. For example, Potato chips, fast-food hamburgers, and frozen pre-made meals are all on the heavy side of the processed food spectrum.
- Eat balanced meals
To promote your six-pack abs, you will have to eat a balanced meal comprising of lean proteins, fruits, vegetables, and non-fat dairy and healthy carbs. Your meals should focus more on the proteins, with fruits, veggies, and a few carbs to help support your desired goal.
- Eat small meals six times a day
Rather than trying to skip out on meals to lose weight, you should actually try to eat six small meals a day. You should have a balanced diet, so try to get a good amount of protein, fruits, veggies, and whole-grain carbs each day. If you don’t want to cook during each small meal, you can drink protein shakes instead. A six-pack meal plan for one day would be like this:
- Breakfast: one egg and scrambled spinach with nonfat cheese.
- Two slices of whole-wheat toast on the side.
- Snack1: Two scoops of low-fat frozen yogurt with no toppings.
- Lunch: Shrimp Pomodoropasta, mushrooms, olives, shrimp, seasonings, veggie snacks.
- Snack 2: One cup of tomato soup. Dinner: Braised chicken with vegetable snacks.
- Snack 3: Protein shake.
- Drink lots of water
It is important to stay hydrated during high-intensity workouts. Drinking water also helps you stay away from bloating. Drink cool, fresh water throughout the day to stay hydrated, happy, and bloat-free.
Abs workouts should be done on a regular routine. In a bid to help you achieve your 6 pack abs workout, we have rounded up the best abs workout for you. This is a sure shot way to increase your core strength, midline stability and develop your abs and lower back. Though we should not forget that your abdomen is a very large muscle group containing muscles from your chest and back to your butt and legs. Working all these at once will help you witness better results at a faster rate.
Here are some workouts which will help you tone your abs.
- Spiderman Plank
Spiderman plank is an excellent workout. It helps you to strengthen your core and abs and sculpt your body like no other exercise can. Plank workouts also help improve your posture. It is the single most effective workout for your abs and can prevent many muscle imbalances and back pain.
Begin with a traditional plank position. Place your forearm on the ground and keep your body perfectly straight. Bring your right knee towards your right elbow and return to the original plank position. Repeat the same with your left knee. 10 reps are usually a good idea for beginners.
- Hand to shin
This workout should be in your daily routine. Straighten your legs out and raise your arm straight above parallel to your ears. Now raise one of your leg and the opposite hand towards each other. Return to the original position and repeat with the opposite side. Keep in mind to breathe out at the top of the movement and inhale as you return to the initial position.
- Bicycle crunches
Bicycle crunches are an excellent ab workout. They help build your upper and abdominal muscles and helps in toning your thighs. To do this exercise you don’t need any equipment. All you need is a bit of a space to lie down and work out.
Lie down on your back and place your hands on your head. Always keep in mind to not lock your hands and don’t try to raise your head using your hand as support. Slowly lift your legs and try to pedal your legs like riding a bicycle. Drive your right elbow towards your left knee while extending your right leg. Now switch sides and perform the same with the other side too.
Scissors workout is an excellent ab workout which will help you achieve your goal. This will help you burn your fat quickly. For scissors, the workout you have to raise both your legs towards the ceiling. Place your hands under your butt cheeks. Keep both your legs absolutely straight. Now lower your left leg until it’s about six inches off the floor. Don’t forget to lift your head and shoulder off the floor and support the back of your right leg gently. Change legs and repeat.
In order to make your abs visible, you must first drop that belly fat. So, always focus on high-quality nutrition and ab workouts. Just do simple and effective moves which will help you tone your abdominal muscles. To reach your goal for a 6 pack abs-set, all you need is a little motivation and a lot of commitment.
Also Read:- 8 Exercises For Those Sexy Six Pack Abs