How to get a six pack quickly

How to Get a Six Pack Without Any Equipment

This article was co-authored by Laila Ajani. 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 athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

There are 30 references cited in this article, which can be found at the bottom of the page.

wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 26 testimonials and 87% of readers who voted found it helpful, earning it our reader-approved status.

This article has been viewed 1,839,951 times.

Many people find the chiseled look of six-pack abdominal muscles appealing, but not everyone can afford expensive exercise equipment or a gym membership. Luckily, there are a variety of equipment-free abdominal exercises that utilize your own body and gravity as resistance. Follow these steps to get the sculpted midsection you’ve always wanted, without breaking the bank.

Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. While you cannot target each area exclusively, each abdominal exercise emphasizes a particular area. The following exercises will help get you started.

Note that abdominal exercises like sit-ups help build muscle and do burn some calories, but do not target fat. [15] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

The Best Science-Based Plan To Get Six Pack Abs

Let’s face it, six pack abs are something that most men want. They not only complete a lean, muscular physique but are also representative of all the dedication and hard work you’ve put in to attain them.

. however, with the amount of people wanting 6 pack abs of their own comes the overwhelming amount of bad advice out there on how to actually get them.

Before that: if you’re looking for a training program that’ll always help you get a six-pack the RIGHT way, I’ve got just the thing for you. Every BWS program is designed to be an all-in-one, science-based process that’ll get you to your dream physique FAST. And best of all? It’s all rooted in science. For more information:

Click the button below to take my analysis quiz to discover the best program for you:

The Truth About How To Get Abs

A quick Google search on «how to get a six pack» is all it takes to come across a plethora of misleading information:

Well, coming from someone who has personally stripped off that belly fat to reveal my six pack.

. I can tell you that none of those previously mentioned methods alone will help.

In fact, taking just a quick look at the research proves my point.

For example, this 2011 paper from the Journal of Strength and Conditioning Research found that:

6 weeks of direct ab training 5 days per week had no effect on reducing belly fat in overweight subjects.

Simply meaning that no amount of ab exercises alone will get you a six pack.

So what should you do instead?

Well, the good news is that the real evidence-based way to get six pack abs is actually quite simple.

And with the following 3 steps I’m going to cover, by the end of this article you’ll have a complete game plan to get you there.

Step 1: Setting Up Your Nutrition

Step 1 is the most important step and involves setting up your nutrition, which is going to be responsible for stripping off the excess fat that’s covering your six pack in order to reveal them.

As many of you know, in order to lose fat you must be at a calorie deficit:

And the easiest way to create a significant calorie deficit is simply by eating less.

Now although you could theoretically do this by exercising more instead, that’s actually much harder to do and sustain.

For example, most people would you find it much harder to burn an extra 500 calories daily by jogging for 40 minutes as opposed to just eating a little less.

. which is exactly why you need to prioritize your nutrition.

How Much Should I Eat For Six Pack Abs?

Now as for exactly how much you should be eating in terms of calories and macronutrients, I’ve simplified everything by setting up a calculator (here it is!) that will calculate everything for you based on your stats.

After you get those numbers from the calculator, write them down, and that’s what you’ll want to stick with until you refine them in step 3 of this article.

What Should My «Six Pack Abs Diet» Consist Of?

As for the types of foods to eat to hit your numbers, here’s a helpful graphic that provides some examples of what the majority of your fat loss diet should consist of:

80% of your foods should come from unprocessed, whole foods as shown here and 20% can be less healthy foods to indulge in.

Click the button below to find out more about the 3-on-1 coaching program:

Step 2: Setting Up Your Training

Step 2 involves setting up your resistance training program.

This is recommended because when combined with a calorie deficit, it’s going to enable you to:

Proving this point, a 2015 systematic review and meta-analysis looked at the effectiveness of the following conditions on changes in body composition in overweight individuals:

Their analysis found that a calorie deficit combined with resistance training provided the most favourable changes in terms of fat loss and muscle gain.

. simply meaning that you need to be doing some form of a resistance training program as you lean down!

As for what resistance training program to use, for a good routine I’d highly suggest checking out my upper body workout and lower body workout posts which come with a PDF you can download and get started with right away.

It’s a 4-day split that can be used by beginners and intermediates alike.

Ab Training For Six Pack Abs

And as for direct ab training, despite what I said earlier, it actually is something I’d recommend incorporating in your routine.

The main reason is because compound movements and resistance training exercises in general don’t stimulate the abs very well.

In fact, this 2014 EMG paper from the Journal of Strength and Conditioning Research found that:

Activation of the abs and external obliques during the back squat was quite minimal, less than 20%, whereas the standard situp led to more than double the activation at around 40%.

You can see the results in the graphic below:

So since the abdominals and obliques can be grown just like any other muscle, these findings mean that you should be training them directly with ab exercises as this will improve their look once you strip off the excess fat covering them.

My recommendation is to train them around 1-3 times per week with a mixture of both weighted ab exercises and unweighted ab exercises. This can be done on your rest days and/or after your main weightlifting workouts for example.

Now as for cardio, it’s not necessarily needed from the start and will be mainly used as a tool to speed up the fat loss process, which will be discussed in the next step.

Step 3: Monitor Your Progress And Adjust Accordingly

Once step 1 and 2 are in place, the last thing you need to do is monitor your progress throughout the weeks and adjust accordingly to ensure you’re heading in the right direction.

You can start by simply weighing yourself every morning and tracking that overtime to ensure it’s gradually decreasing.

As for how much weight you should be aiming to lose, multiple studies have found that:

Aiming to lose around 0.7% of your bodyweight per week is the sweet spot in order to maximize fat loss while minimizing muscle loss.

So you want to aim for that and tweak various variables if you’re missing the target.

For example, a 170lb individual would aim to lose roughly 1.2lbs per week (170lbs x 0.007 = 1.2 lbs).

So what he’d do is track his morning weight overtime and take a weekly average of it. If he’s getting close to his goal weight loss per week, then we know he’s on the right track:

If however he’s not losing weight at all or not fast enough, then he should adjust by either:

This extra push is often all that’s needed to speed up fat loss.

And conversely, if he was losing weight too quickly which isn’t necessarily a good thing, he would simply do the opposite.

You will inevitably have to lower your calorie intake and/or add slightly more cardio as you progress, but the key is to do so gradually.

Also keep in mind that weight is just one measurement of progress. It’s also important to assess how your strength is doing in the gym, how your body changes look in the mirror, and so on in order to get the most accurate depiction of your progress.

When Will I See My Six Pack?

Basically, you keep doing the previous steps until you reach roughly 12% body fat or below.

As you can see in the below graphic, this is the level of leanness you’ll have to attain in order to see a well defined six pack:

Just note that you will lose fat from other areas like your face and arms before it eventually comes off your stomach due to the fat cells there being more stubborn.

So the key is to be patient and trust the process!

Although attaining a six pack may seem impossible to you or far off from where you are now, trust me on this, with dedication and adherence to the 3 step protocol I went through, you will get there.

…and if you’re looking for an all-in-one science-based program that optimizes your training and nutrition for you, such that you can attain your six pack as quickly and as efficiently as possible.

Click the button below to take my analysis quiz to discover the best program for you:

The Best Science-Based Plan To Get Six Pack Abs

How to Get a Six Pack Quick and Easy At Home For Male and Female in a Week

How to Get a Six Pack Quick – Weight loss and fitness require determination and consistency for somebody to achieve that dream figure or shape.Also, in order to get six pack quick, it is not absolutely necessary to be on a strict diet. Virtually every athlete we know, they all are disciplined and only concentrated on the development of his abdominal muscles.

So it makes sense to get a bit closer to the belly training. Nearly every cover of a bodybuilding magazine, in product advertisements and other media, you can see photos of athletic athletes with solid six packs.

The views on the ideal waist measure have always varied a bit, but in the bodybuilding and fitness scene, a washboard belly is still a symbol for an exhausted body.

Regular belly training is necessary for everybody that want to get six pack. You need to train the abdominal muscles during each lifting movement, when turning the trunk, or just for getting up.

Well-trained abdominal muscles, abs core workouts, and a healthy diet are important factors for anyone.

How to Get a Six Pack Quick and Easy At Home

In this article, we will show you how to get a six pack quick and also mentioned the important habits that you should suitably use if your goal is to develop a six pack.

Therefore, this following tips can be the solution to your question – “How to get a six pack quick.”

1.Pay Attention to the Diet – Make Your Own Meals

Most important point for a washboard belly is that you have to be clear about preparing meals is to eat as much as you can. If you cook yourself, then you will know exactly which individual ingredients are contained in your meal and what you need for the right food.You will have idea and knowledge about each food and its nutrients.

But, if you eat food prepared by someone else, then you may not know much about exactly what nutrients are contained, especially when you are eating.

Very often, even in so-called “healthy” restaurants, dishes are often offered in oversized portions with unnecessarily unhealthy additives.

2.Eat More Vegetables

Eating more veggies is one of the natural solutions on how to get six pack fast, coupled with consistent abs exercises. You should always remember – Six pack is made in the kitchen and not in the gym sometimes.

And you would be surprised how many vegetables you should take every day? The vegetable is an excellent source of fiber. However, it is the very important role of vegetables such as spinach, cabbage and broccoli play in the formation of a six pack abs.

Green vegetables, along with most other vegetable varieties, provide extremely low calories. If your plate is 2/3 filled with vegetables, you take high-quality nutrients to you and reduce the chance to make a worse choice with the other ingredients.

3. Avoid Refined Sugar and Foods

If you take a lot of sugar, it cannot quickly metabolize; it is storing in your body as fat. Refined sugar is the biggest enemy of your stomach muscles.

This is true not only for the normal household but also for almost every product, where almost everything else except sugars, not to forget many misleading labels with names such as “nectar,” “syrup” and “raw cane sugar.”

The natural sugar content is not included in this category. These sugars have not been treated and are not deprived. As a result, they are digested more slowly by the body, it also saturates and is free of treated super snack for ultimate abdominal muscles.

4. Drink More Water

To drink plenty of water is beneficial for the abdominal muscles. Sweet coffee, preserved fruit juices, sweetened iced tea and all types of soft drinks are the enemy of your six pack abs.

Whenever you feel thirsty, you should only take water without mixing anything in it. Other juices do not always deliver what you expect. Orange juice contains more than 100 Kcal and 20 grams of sugar. Pure water nothing of it.

The benefits of consuming larger amounts of pure mineral water cannot be emphasized enough. Water ensures a good hydration of the body, ensures moisture and elasticity of the skin and improves the appearance of the abdominal muscles.

In addition, sufficient water helps to flush toxins from the body and can reduce pain, which helps you to train harder and regenerate faster.

5. Do Some Cardio

For many athletes who go on a diet, cardio training is a good way to increase energy consumption, burn body fat, and still have enough space at the dining table. If you use more energy, you can eat more calories a day.

Even though, those who only rely on cardio training to break down fat send the wrong signal to the body. Yes, you will lose weight and fat, but also lots of muscle mass – so you open the door for the yo-yo effect.

The end goal of a diet should always be that you want to get as much muscle mass as possible because muscles give the body the shape.

So it is very crucial to have some cardio along with the diet. Many people keep searching new ways daily on the net how to get a six pack quick while some already started working out, if you will keep waiting for the right time, you will never have a six pack. You should start as quickly as possible.

Abs and Core Workouts for Women

Here is 10 Minutes Abs Workout at Home

6. Live a Healthy Lifestyle

Practical self-mastery is a thing of self-perpetuating deprivation. The right line is something you need to figure out for yourself. But a system that constantly makes you want more than you should be.

And that makes you dissatisfied. Deprivation over a longer period of time may lead to a counter-reaction that causes bad eating habits to reoccur and is therefore counterproductive to your training goal.

The best is to have a healthy attitude to work out and to life. You have to look at the overall picture.

If you will apply and stick to these simple formulas, you will surely get the six pack quickly.

How To Get A Six Pack Fast: 5 Ways To Get Ripped In 4 Weeks

I’m sure there’s a whole bunch of reasons why you want to know how to get a six pack fast.

Maybe you want to improve your posture, or cure yourself of back pain. Or perhaps your dream is to be able to take a huge punch to the gut without getting hurt.

But probably the main reason you want abs is because they look damn sexy.

Whether it’s the kind of washboard abs you can grate cheese off, or a sexy faint outline adorning your midsection, there’s nothing like a six pack to put a twinkle in your eye when you look in the mirror.

I want to tell you about 5 proven, effective ways to get ripped in 4 weeks.

You won’t find any nonsense here, like electric ab stimulators, diet pills or other silly gimmicks. Getting a six pack is not easy. But I want you to choose to get a six pack, not because it is easy, but because it is hard.

Difficult things are worth doing because when we do them, we gain qualities which affect all aspects of our life. Doing difficult things makes us more successful people.

How To Get A Six-Pack – Fast

1. Losing weight is the first step

I know this seems like obvious advice. But it has to be said right off the bat.

The fact is, even if you already have abs of steel, no-one’s ever going to see them as long as there’s even just a thin layer of blubber covering your belly.

If you have excess fat and you want a six pack which people can see, your first step is to get your body mass index down to the level where your abdominal muscles can show themselves.

What’s the best way to lose fat?

That’s a big subject, and this isn’t the place to go deeply into it, but you can read about my 5 super effective strategies for losing weight in this article.

All I will say now is that if you want to lose weight, or gain muscle, or basically make any kind of positive, lasting change in your life, you need to harness the power of habit.

Start this by introducing just one keystone habit into your life – say, 15 minutes of intense exercise after work. If you can keep up the discipline you’ll start to notice changes – small wins – which will set off a chain reaction of new habits and new wins.

This is the key to long-lasting weight loss – not a quick fix but deep change which gets to the root of the problem.

2. Get ripped with callisthenics

Check this video. Notice how all these guys are totally shredded with amazing six packs?

Callisthenics means exercises which only use the weight of your own body instead of external weights such as barbells, dumbbells etc. Pull-ups and push-ups are classic callisthenics exercises.

Movements range from being pretty easy – most people can do basic push-ups – to unbelievably difficult – only a handful of people on this planet can do planche push-ups really well.

The point is, doing body-weight exercises will help you get a ripped six pack fast because each exercise requires you to use a very large number of muscles – and this always includes your abdominals.

Let’s compare using a lat pull-down machine to doing pull-ups. They both mainly target your Latissimus Dorsi and Bicep muscles. However, while lat pulldowns don’t really work much else, you’ll notice when doing pull-ups how much you have to bring your abs into play to support your body on each rep.

Same story with push-ups vs bench press. Push-ups hit your abs, bench press not so much.

With callisthenics, whichever exercise you do, you’re always working your abs.

Great exercises for abs include pull-ups, hanging leg raises and extended push-ups (hands further forward than normal). A more advanced movement is the front lever – hanging from a bar with arms straight, you bring your body up so that your legs, trunk and head are horizontal, in one line.

The best callisthenics training equipment you can get is a decent pull-up bar, a pair of paralettes and parallel bars. You can also use calisthenics resistance bands to help you progress with the more difficult movements.

3. Understand how to exercise your core properly

Back when I first started training, I used to think core exercise just meant doing sit ups. I didn’t know much else.

At some point I decided I really wanted to get a six pack, so I started smashing out sit ups – as many as I could, as often as I could. I got pretty good – sometimes grinding out a thousand repetitions in a single session

Of course, at the time I didn’t know I wasn’t just wasting my time by doing so many sit ups, I may actually have been damaging my spine.

Loading your spine and bending it back and forth over and over again is one easy way to cause back problems.

I’m not going to say don’t ever do sit ups because they’re still a good ab exercise and most athletes do them. But these days no personal trainer worth their salt will ask a client to pump out hundreds of sit ups. There are much better ways to exercise your core.

Instead of requiring you to round your spine during the movement, truly effective core exercises should engage the muscles that prevent your spine from rounding.

Doing this trains all the muscles that sit ups do plus some, and in a far more integral way, forcing your core muscles to work together as a group. It also engages your hip and lower back muscles, increasing your ability to transfer power between your upper and lower body – important for sports performance and everyday movement.

I recommend mastering a few plank-based exercises. The plank is one of the best exercises you can do to develop a strong core because of the way you have to tense your entire core to keep your spine from bending.

Doing the basic plank exercise can get easy quickly but there are hundreds of variations you can do to up the difficulty. One of the best ways is to use a resistance band in the plank position, for example, using a mini resistance loop to perform ‘mountain climbers’ as in the photo above.

4. Start using an ab wheel roller

Ab wheel rollouts are the most effective abdominal exercise known to man.

This is because of the way they force your deep core muscles to contract intensively and work together as a whole group. No other core exercise does this as effectively.

But using an ab roller is DIFFICULT. If you’re not used to using one and you do just one set – I guarantee the next day your abs will be sore. Even if you already have a strong core.

The problem with sit-ups and many other ab exercises is that, once you’re used to them, they become pretty easy. With practice, you’ll soon be smashing out several sets of 30+ reps without any muscle soreness the next day – meaning you won’t make tremendous gains.

Doing hundreds of ab exercises is time-consuming and, let’s be honest, boring.

With an ab roller, doing 2-3 sets of 10-15 reps is enough to really blast your abs. Do this three times a week and you’ll quickly develop a nice, even six pack.

If your ab routine is repetitive and takes up a lot of time, it’s unlikely you’ll stick to it. Using an ab roller requires short sessions of concentrated effort – just 6 or 7 minutes and you’re done – minimum time, maximum result.

It’s difficult to become good at using an ab wheel, but remember what we said about doing difficult things?

Rollers are simple contraptions and you don’t need to spend much on one – just make sure it has two central wheels (or one very wide wheel) for stability, and a robust build so it doesn’t break and land you on your face.

5. Work your core during your warm-up and while you rest

Get into the habit of spending 5 minutes working on your core before every workout. This the best time to work your abs, since your body is at its freshest and you can put everything into the exercise.

Also, firing up your core muscles will help prepare you for doing complex, multi-joint movements like deadlifts and squats. A weak core is what prevents many people from lifting heavier weights, so doing some core exercises before your strength workout will help you to maintain proper spine alignment during large compound movements.

Your rest time is also a time when you need to be adding some core exercises. I’m sure you’ve seen people in the gym who’ll do one set and then spend the next 15 minutes playing with their phone or posing in the mirror.

Don’t waste your time when you’re in the gym. Go there to work hard and improve yourself.

If you’re a busy person you may only have 30 or 40 minutes to do a workout, so every second counts. You should be looking to pack as much physical activity as possible into that time. This isn’t just about using your time efficiently, it’s also about burning calories. Burning calories means burning fat, which is what will give you a well-toned physique and rippling six pack.

Lifting weights is one of the best ways to burn calories, but you need to keep your work output high. Doing the odd set and then having a long rest is not a high-intensity workout and will not burn a lot of calories.

Using your rest period to gently workout a different muscle group is a great way to maintain your heart rate and keep burning those calories. This can be as easy as just holding the plank position with a mini resistance band for 1 minute between sets.

Time to get six pack abs

Almost anyone can get a six pack in a short period of time. It’s just a question of reducing body fat and doing the right kind of abdominal exercises. I won’t lie to you and say it’s easy, but then again, it’s probably not as hard as you think. And anyway, if it’s not hard, then it’s not worth doing, right?

Follow our Instagram and YouTube channels for exercise videos like this glute workout:

How to Get a Six Pack (for Girls)

This article was co-authored by Laila Ajani. 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 athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

There are 9 references cited in this article, which can be found at the bottom of the page.

wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 40 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status.

This article has been viewed 3,754,218 times.

Most people associate six pack abs with guys, but there’s nothing stopping girls from getting them too! With a little bit of hard work and some changes to your diet and exercise routine, you can develop your own six pack very easily.

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\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water!

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Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. Eventually, when it gets easier, do ab workouts twice each day, 5 days a week.