The six-pack looks appealing to most of us. Many try to get it but only a few succeed. Do you know the reason – It’s a lack of planning, dedication, and discipline. Here we will list out a few tips following which you can definitely reach your goal.

First, let’s understand- What exactly is ‘Six-Pack’? Well, it refers to the rectus abdominis, which is a section of muscle located on the front of your abdomen between your lower ribs and pelvis. It has a six-pack. Everyone has it but due to the fat on top of it, it’s not visible. We need to follow a strict diet and workout plan in order to remove the fat from that portion.

Let’s see the below tips following which you can definitely achieve your goal of a six pack abs.

Diet tips– In this section we will advise you on what to eat and what not to.

Dos

  1. Drink lemon water daily in the morning just after getting up– Drinking lemon water daily in the morning has multiple benefits and one of the key benefits is helping you lose weight — Lemons contain pectin fiber, which assists in fighting hunger cravings too.how to make six pack without gym
  2. Drink plenty of water– Drinking more water while dieting and exercising may just help you lose extra pounds. It keeps you full so lowers the hunger crave. How can I get 6 pack naturally?
  3. Reduce your calorie intake– Reduce your daily calorie intake by following the below steps –
    1. reduce the portion size of your meal but don’t skip meals
    2. avoid high-calorie food
    3. stop eating sugar
  4. Eat more fruits and vegetables– By doing so you will get a lot of vitamins and minerals and also get lots of fiber which keeps you full and helps you avoid extra calorie intake. How can I get 6 pack naturally

Don’ts:

  1. Avoid any soda drinks Soda drinks have too high sugar content which later gets stored as fat. Even diet soda drinks are not good. Just say no to them. How can I get 6 pack naturally?
  2. Avoid alcohol Alcohol gives you extra calories which are not good for your goal.how to make six pack in 1 month

Workout tips– In this section we will advise you on what to eat and what not to.

Dos Perform this exercise daily 5-6 days a week and see the change.

  1. Cardio exercise– Cardio in any form is good. It can be jogging or brisk walking or jumping rope.or even steps climbing. Apart from helping with weight loss, it has multiple benefits like- enhances blood circulation, improves energy, reduces health risks, increases heart and lung capacity.how to make six pack in 1 month
  2. Plank– This is one of the best exercises to cut down the fats from your body. The reason being it works on all the abs muscles at one time. Below are the steps do to plank
    1. Come to Push up position on the ground using your elbows to support instead of hands. Elbows and toes should point towards the ground.
    2. keep your body straight and make sure your hips are not sagging or bending.
    3. Hold yourselves to this position for 10 seconds and then release it to the floor.
    4. Try to increase the hold time gradually to 20, 30, and 60 seconds. how to make six pack in 1 month
  3. Jack Knife situps
    1. Lie down on the floor facing up.
    2. Extend your arms fully behind your head and make your legs straight.
    3. Bend at the waistline and contract your abs whilst simultaneously raising your legs and arms to meet in a jackknife position above your stomach.
    4. Lower your arms and legs back to the starting position and repeat.
    5. Repeat this 10-15 times for 3-4 sets. how to make six pack in 1 month
  4. Seated legs tuck
    1. Sit on the bench with your hands placed on both sides of your hips on the bench.
    2. Keep your knees and fit together.
    3. Lay down back a little.
    4. Now in one single motion bring both knees in and torso up. Make sure your knees touch your chest
    5. Repeat this 15-20 times for 4-5 sets. how to make six pack in 1 month
  5. exercise ball pull-in– This exercise hits both the six-pack muscles and the deep core.
    1. Place the exercise ball and lay down in the push-up position in front of it.
    2. Place your feet over the ball.
    3. Keep your body straight and support your body weight with your hand.
    4. Pull your knees forward in such a balanced way that the ball rolls under your ankles.
    5. Make sure during this movement you squeeze the abs muscles.
    6. Take back your knees and the ball to the starting position.
    7. Repeat this 10-15 times for 3-4 sets. six pack exercises at home with pictures
  6. Long Arm Crunch
    1. Lie on your back on the floor with feet flat and knees bent.
    2. Extend your arms with your hands reaching above your head.
    3. Now try contracting your abs. Lift your body, head, and arms at about a 30-degree angle. Make sure all head, body, and heads are aligned together.
    4. Hold at his position and then lower your body and arms back to the floor to the starting position.
    5. Repeat this exercise 10-15 times in 3-4 sets. six pack exercises at home with pictures
  7. Reverse Crunch
    1. Lie down on the floor with your arms on your sides
    2. Raise your legs in such a position that your thighs are perpendicular to the ground and knees are in parallel to the ground.
    3. Bring your knees towards your chest and raise your hips off the floor.
    4. Hold at this position for a few seconds and then take backs your legs back to the start position.
    5. Repeat this exercise 10-15 times in 3-4 sets. how to get a six pack in a month
  8. Extended plank– From the above-mentioned plank position, if you move your shoulders a few inches forward, you will end up in an extended plank position. As said above, this is one of the best exercises to cut down the fat from your body. Try to increase the hold time gradually to 20, 30, and 60 seconds.
  9. Janda Sit-Up
    1. Lie down on you back, bend your knees and keep the feet flat on the floor.
    2. If required, support your feet with some rope by hooking against it or asking your friend to hold it.
    3. Cross your arms over the chest or keep your hands over the sides of your head and contract your abs to raise your body above the ground.
    4. Hold at that position for a few seconds and slowly lower your body and repeat.
    5. Repeat this exercise 10-15 times in 3-4 sets. how to get a six pack in a month
  10. Ab Wheel Roll
    1. Position your self in keel down position.
    2. Grab an ab wheel in front of you, place your full weight on the device.
    3. Start rolling the wheel in front of you while keeping your core tight.
    4. Roll out only that far till when you can have control over the wheel.
    5. keep your back straight and hold on to this max position for a second or two.
    6. Reverse this movement by keeping your abs muscles tight. how to get a six pack in a month
  11. side planks– This workout is for your obliques/ side abs.
    1. Lie on your left side with your left elbow directly under your shoulder.
    2. Keep your head in line with your body.
    3. Make sure your hips, knees, and torso are aligned with no sagging and bending.
    4. The right arm has to be in line with the right side of your body.
    5. Hold on to this position for 15 seconds. Gradually as you master this workout try increasing the hold time to 30, 40, and 60 seconds.
    6. change the sides and repeat. Can I get a six pack at home
  12. The Pendulum
    1. Lie on your back with your arms spread in a T shape.
    2. Move your legs up straight with feet together.
    3. Slowly lower your legs a bit towards your right without touching the floor.
    4. Return to the starting position.
    5. Repeat the same step towards your left to complete one rep.
    6. Repeat this 10-15 times for 3-4 sets. Can I get a six pack at home

I hope you liked the above mentioned diet and exercise tips. Start following them for a month or two and see the change.

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