How To Train Abs Properly For A Defined Six-Pack

How To Train Abs Properly For A Defined Six-Pack

We all want a well defined six-pack. There are several different exercises you can incorporate into your routine that will help define them.

How To Train Abs Properly For A Defined Six-Pack

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The big question is, which exercises are going to be the “most effective” in sculpting those abs?

Before I dive into that, let me cover one big mistake people make on their quest for a six-pack.

Doing abdominal exercises everyday will get me abs!

DO NOT fall for this myth.

Your first plan of attack should be getting your diet on track. Incorporating nutrient dense foods is going to be your best approach to making those abs pop.

Depending on your genetics, age, and where you stand weight wise will all play a large factor in how quickly you will get them to start finally showing.

I’m not going to tell you if you follow the techniques and advice I give you here, you’ll have a six-pack in 2 weeks.

To be honest with you, almost nobody can achieve a six-pack in two weeks. It’s not realistic!

Instead, give yourself a reasonable timeline, such as three or even six months.

Remember, someone who has only 15 pounds to lose vs someone who has 100+ pounds to lose is going to reach their goals much quicker.

Alright, enough with my rambling.

I’m going to give you the best exercises for attaining a six-pack along with some tips to help you get there correctly. No BS here!

1. Eat Nutrient Dense Foods

Getting the correct macro-nutrients (protein, carbohydrates, Fats) is key. Not only getting the right kind, but also getting the CORRECT amount. For estimating your macros (how much of each you should be consuming), use this calculator.

Now let’s cover the basics.

Protein:

Great for boosting your metabolic rate. Generally, the higher your protein intake (not too Insane), the better your body’s fat burning potential will be.

Some good sources for lean protein:

Fish (salmon, tilapia, tuna, barramundi), chicken breast, turkey breast, non-fat plain Greek yogurt, grass-fed lean ground beef, eggs/egg whites, and whey protein powder.

Lean protein for the vegetarians and vegans:

Hemp seed, chia seeds, natto, spirulina, lentils, tofu, black-eyed peas, seitan, and plant-based protein powders are just a few.

Carbohydrates:

Carbs will make you fat!

Stop this non-sense right now!

You NEED carbohydrates regardless of whether your goal is to lose weight or build muscle.

So, lets cover which carbohydrates you SHOULD be consuming.

Quinoa, brown rice, jasmine rice, oatmeal/oats, black beans, pinto beans, sweet potatoes, spaghetti squash, butternut squash.

Fats:

Fat doesn’t make you fat!

Poorly correlated studies from the 1950’s led us to this terrible myth. Just remember to consume the correct kinds in the correct amount, and you will be just fine.

Here is a list of some good healthy fat sources:

Avocado, peanuts, almonds, fish oil, flaxseed oil, olive oil, pepitas, coconut oil, all-natural peanut butter, all-natural almond butter, olives, and sunflower seeds are just a few.

2. Intermittent Fasting

If you want those abs to start showing, you need the right eating regimen to help get you there.

Countless studies have shown the benefits of intermittent fasting and why it is superior to eating frequently to boost your metabolism.

If you are not familiar with intermittent fasting, it is nearly an “eating style” not a diet, where you go through a period of fasting (not eating), and period of eating.

There are a couple of different methods, but for this post, I am going to explain the one I use which is the 16-8 method.

For the 16-8 method, you would simply fast for 16 hours, and eat for 8 hours.

If you trying to get six-pack abs, I would HIGHLY recommend applying this to your regimen. If you want more info on intermittent fasting, check out this article.

Alright, let’s get to the exercises!

1. Ab-wheel exercise

A very effective exercise (if done correctly).

In order to perform this exercise, you want to make sure your back is slightly rounded upwards (not tucked in) , and begin to lower yourself down with the abwheel.

Next, begin slowly bringing yourself back to starting position.

2. Captain’s Chair Straight Leg and Knee Raises 

For this exercise, you want to position yourself on the chair so that your arms are resting on arm-rests and hands gripping the handles.

For the straight leg exercise,your legs should be positioned slightly in front of you, and slowly begin to raise your legs to a 90 degree angle.

Next, Slowly bring them back down to the starting position.

For the knee raises, you want to start again with your legs positioned slightly in front of you.

Next, begin to slowly raise you knees while bending them. Raise you legs up until they are at chest height.

Now start to slowly bring them back down to starting position.

3. Reverse Crunch

In order to perform this exercise, you want to lay on your back with your hands at your side.

This can be done with the legs slightly bent, or to make it more difficult, you can straighten out your legs. 

Slowly begin to lift your legs back and as your legs are almost straight, lift your buttocks off the floor and try to kick your heels to the ceiling.

Next, bring your legs back to starting position slowly.

4. Abdominal Leg Raise’s

To do this exercise, you want to start by laying on your back with your hands slightly underneath you lower back. Make sure your knees are slightly bent, and begin raising your legs up to a 90 degree position.

Next, lower your legs back to the starting position and repeat.

5. Bicycle Crunch

You should start out by laying on your back with your feet off the ground and knee’s slightly bent at a 45 degree angle.

Make sure your hands are behind your head and slowly bring your left elbow to your right knee. 

Next, you want to bring yourself back to starting position and repeat the exercise only this time bringing your right elbow to your left knee. Repeat this as many times as you can. 

I bet your wondering how many reps and how many sets you should be doing. It honestly depends on you and your body.

I like to do anywhere from 2-3 sets, depending on the exercise.

I don’t want to put a number on reps, I would rather tell you to go to your comfort failure zone.

You don’t want to be so exhausted you can’t get up. You also don’t want to walk away thinking you didn’t get an effective burn either. This will SOLEY DEPEND ON YOU!

You want to train your abdominals about 2 times a week, just like any other muscle in the body.

Achieving a six-pack can be VERY challenging. This is why it is important to have a proper fitness program along with the correct nutritional guide. If you enjoyed this article, then your going to love the HealthyFITNESS Fat Loss Challenge!

During the challenge, you can lose anywhere from 10-28 pounds in just 28 days!

If you’re ready to get to FINALLY get the six-pack you have always wanted, this is your BEST option!

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