The 8-week “Five Day Abs Six Pack” exercise program will maximize fat burning and muscle building for a beautiful tummy. Since you can't show off the muscles that are hidden behind belly fat, the first thing you need to do is do cardio. The next step is to shape the body by building core muscles. To do six pack abs exercises, follow the guidelines below.
Step
Step 1. Do 30 minutes of rowing, 25 reps of side crunches, and 15 reps of upward-facing hip flex on the first day
Start with cardio to get your heart pumping before moving on to muscle building exercises. This combination of exercises will burn fat, build your oblique muscles, and strengthen your pelvis and lower abdomen.
- If your abdominal or pelvic muscles are tired or tense easily, work each side in small reps, and increase slowly until you reach 15-25 times per side.
- Men should add 10 reps per set if still strong.
Step 2. Do the elliptical exercise for 30 minutes, alternating it with 10 repetitions of the Pilates corkscrew and 10 repetitions of the Pilates jackknife on the second day
A Pilates routine forces you to focus on control and intentional movement that builds strong, lean muscles.
- The corkscrew and jackknife movements stabilize the abdominal and back muscles, which help build abdominal muscles and strengthen back muscles, preventing injury and improving posture.
- Do the movement slowly and carefully until you are comfortable with the position and movement. Then, increase your speed slightly, and focus on toning your abs and back with each movement, increasing the reps. Practice carefully to avoid neck, back, or shoulder injuries.
Step 3. Do a 30 minute running exercise, and continue with 40 reps of the reverse crunch ball exercise and 40 repetitions of the leg lift on the third day
This abdominal exercise will work your core, lower abdomen, and back muscles. Alternate the exercise in sets of 10 repetitions without stopping until you complete all 40 reps.
- If possible, men should add 10-20 reps, assuming they can maintain good attitude and control.
- Don't rush through this exercise; the goal is to use muscles to control movement.
Step 4. Do a stationary bike workout for 30 minutes, then continue with 2 sets of scissor twists using an exercise ball for 12 reps, and end with 3 sets of 15-rep sit-ups on day four
If you feel strong enough, try placing your hands behind your head and bringing your elbows to the opposite side of your knees to work the side abdominal muscles along with the central abdominal muscles, doing 1-2 sets of 15 reps.
Step 5. Run for 30 minutes on the treadmill and continue with 20 reps of boomerang Pilates, and 3 minutes of Pilates “hundreds” on day five
Like most Pilates exercises, this move works several muscle groups at once, strengthening the entire core and improving muscle control. Do an additional set of boomerang moves of 10 reps, and one minute of "hundreds" if you can.
Step 6. Rest the body on the sixth and seventh day
Take 1-2 days off from your cardio routine each week and 2 days off from workouts that target your abs, and try to keep your rest days out of sequence so your muscles have time to recover and repair themselves. Overtraining can cause injury. Don't try to practice every day. Adequate sleep is also needed to have a safe and effective exercise routine. When you train, you're actually breaking down muscle, and if you're given time to heal and recover (by following the “6 Pack Abs” diet), your muscles will come back stronger than ever. Try to get 7-8 hours of sleep for adults and 8-10 hours for teens.
Tips
- Monitor your progress and goals. Knowing why you're trying to get a six pack and writing a progress note will keep you energized and motivated. A notebook or journal can help monitor the progress of your exercise program. A written exercise plan will also help you remember the next exercise.
- You don't need a machine or a personal trainer to get a six pack. Six pack abdominal muscles can be obtained without the help of equipment, technology, equipment, or trainers. You just need resistance training and simple abdominal muscles, along with a healthy diet needed to burn fat.
- Opinions regarding weight loss and muscle training are quite mixed. In the end, find something you can enjoy and stick with over time. You can always change it until you get the right result.
- Remember that diet is also very important for a six pack program. Make sure you adapt your diet to your exercise program.
- Stretch before and after exercise. Gentle stretching is mandatory because it prepares the muscles for activity before training, and extends them after each session to minimize cramping, aches and pains.
- Make a daily album of your body photos, but don't take too many photos (once a month is enough). Don't get too hung up on the pictures because you can lose motivation if you don't see the results right away. If diet and exercise can be done consistently, changes should be visible every month. You will not see the changes in the mirror every day because the progress is so small.
- Unless you're monitoring your weight for some other reason, ignore the number on the scale. Body fat can be reduced, but your weight can stay the same (or even gain) as muscle builds. Muscle tissue is denser than fat so it weighs more even though its volume is the same as fat. The weight of water can also vary the measurement results quite significantly.
- Include cardio and strength training in your routine to speed up your metabolism and build muscle faster while burning fat.
- Do at least 150 minutes of cardio every week. There is no evidence to suggest that long sessions of cardio are better than short sessions. Long jogging several times a week is just as effective as short jogging sessions of 10-15 minutes daily for achieving the cardiovascular benefits of exercise, assuming you're training at your target heart rate. You need to work all muscle groups, and this cannot be achieved if you do the same cardio routine every day. Effective cardio activities include running, jogging, cycling, and dancing. Make sure you vary your workouts each week and rotate your five-day cardio program every 2-4 weeks so your body doesn't get too used to it.
- The primary function of the abdominal muscles is to stabilize the body, which means that core flexion exercises are not necessarily the best option for abdominal muscle hypertrophy. To ensure full stimulation and use, include squats, deadlifts and overhead presses in your workout routine with crunches.
Warning
- You can't get a six pack with just abs without cardio. Crunch, sit-ups, ab machines, and intense abdominal exercises alone are not enough to provide a six pack. Crunches and sit-ups help build core muscles, while cardio burns the fat that covers the muscles.
- Don't overtrain, and always take breaks if you feel the workout is too strenuous. We recommend that you build an exercise routine gradually according to your needs and abilities.
- As with any exercise program, consult your doctor first before making major changes to your exercise routine, especially for people with medical disorders.
- Some exercises are not recommended for people with lower back problems. Follow the guidelines carefully when doing the exercises. If you're in doubt or have lower back pain, talk to a physical therapist or fitness trainer about the right way to do your routine or switch to exercises that can relieve tension in your back.
- No matter how much abdominal exercise you do, you can't lose fat in the target area. Without plastic surgery, it is impossible to get rid of fat in certain body parts.
