The exercises that need to be done to get six pack abdominal muscles may seem very heavy and tiring. However, you can achieve it in one month by adopting a healthy diet and exercising regularly. In addition to focusing on working your abs and core, try to reduce belly fat as much as possible.
Step
Method 1 of 2: Exercise
Step 1. Calculate your body fat percentage to determine if you need to lose weight
If the body fat percentage is very high, the abdominal muscles do not look six pack even though you have been practicing diligently. Therefore, you need to know your body fat percentage before training. You should lose weight if you need to reduce body fat.
- Calculate your body fat percentage by entering your height, weight, age and other data on the website
- For men, the ideal body fat percentage ranges from 6-13%.
- For women, the ideal body fat percentage ranges from 12-20%.
Step 2. Perform movements to train the rectus abdominis muscle
The muscle that makes the stomach look six pack is the rectus abdominis muscle. This muscle must be trained to become stronger, for example by doing:
- Crunch 3 sets of 10-12 times
- Board Posture 5 times while defending as much as you can
- Sit ups 3 sets of 10-12 times
- Chin up 2 sets of 10 times
- Leg lift while hanging 3 sets of 10-12 times each
Step 3. Perform movements to work the inner core muscles
In order for the abdominal muscles to be in the form of a six pack, you need to train the inner core muscles that serve as the foundation of the six pack, for example by doing:
- Bridge posture 2-3 sets of 12 times each
- Bend your knees on the ball 2-3 sets of 8-12 times each
- Side Plank Posture 5 times while holding on as much as you can
- Flutter kicks 3 sets of 15-20 times
- Bicycle crunch 3 sets of 15 times
Step 4. Also do aerobic exercise if you need to lose weight
High-intensity aerobic exercise will burn fat so that the six pack on the muscles is more visible. If your body fat percentage is very high, do more aerobic exercise than your abs and core. You can practice aerobics in the following ways:
- Run
- Using the elliptical machine
- Static cycling
- Jump rope
- Paddling with a machine
Step 5. Practice 6 days a week for 45 minutes a day
Because you want to get six pack abs, practice intensively according to a schedule. Goals are easier to achieve if you work your abs, core, and aerobics 6 days a week for 45 minutes a day.
- Take advantage of each session to work your abs, core and cardiovascular muscles. For example, every Monday, do various abdominal exercises, such as crunches, plank postures, and sit ups. Every Tuesday, do a variety of core exercises, such as the bridge posture, side plank posture, and flutter kicks.
- If you must lose weight, do aerobic exercise at least 2 days a week.
Method 2 of 2: Changing Your Diet
Step 1. Eat foods that contain lots of protein
Protein is needed to build muscle. So that the abdominal muscles can form a six pack in 1 month, you must consume 1-1.5 grams of protein/kg body weight every day to enlarge and strengthen the abdominal muscles. Choose a menu of foods high in protein, for example:
- Fish
- Peas
- Low fat Greek yogurt
- Low-fat cottage cheese
- Nuts
- Chicken eggs
Step 2. Eat foods that contain complex carbohydrates
You will be more energized and more diligent in exercising if you eat carbohydrates. Make sure you eat carbohydrates to meet 50% of your daily calorie needs. Choose complex carbohydrates, such as those found in fibrous foods and tubers because they are healthier than simple carbohydrates. In addition, complex carbohydrates can be obtained by consuming:
- Whole grains
- Fruits and vegetables
- Legumes
Step 3. Eat more foods that contain healthy fats
There are fats that are harmful, but there are also those that are beneficial because they help you get six pack abs. Unsaturated fat is one of the healthy fats that helps increase metabolic processes and absorption of nutrients in the body. Make sure you eat healthy fats 15-20% of your daily calorie needs. Healthy fats can be obtained by eating:
- Avocado
- Walnuts
- Olive oil
- Butter from almonds
Step 4. Don't eat unhealthy processed foods
Processed foods, such as chips, biscuits, fast food, and canned meats, are high in salt, sugar, and sodium. If consumed in excess, these foods make your body fat so that the six pack is not visible. So, avoid processed foods.
Step 5. Drink more water every day
Since you'll be exercising most days, start drinking more water to prevent dehydration. This method also prevents flatulence that makes the six pack invisible. In addition to drinking 8 glasses of water a day, drink:
- 450-600 ml of water 1-2 hours before training.
- 250-300 ml of water 15 minutes before training.
- 250 ml of water every 15 minutes during exercise.
- Drink water, instead of sugary fizzy drinks and energy drinks.
Step 6. Record the menu you consume in a journal
If you want to get six pack abs in 1 month, make sure you adopt a healthy diet. Record everything you consume every day so that it can be monitored. If you want to lose weight, also record how many calories you take each day.
