Abs is something which everyone dreams of in their life and is difficult to build your core muscles. Many people ask us how to get abs. We will tell you the best exercises and diet to achieve your goal of six pack abs.
How to Get Abs
Mistakes which people make is they never change their diet, and without making modification in your diet, you can never achieve your goal. So, let’s talk about diet first.
1. Diet For Six Pack Abs
By removing carbs from your diet for too long will never help you out, as carbohydrates are the energy blocks which support us throughout the day. However, excessive carbohydrates will never put you in a good shape.
The best diet to have is by doing carb cycle.
Carb cycle is when you plan to intake carbohydrates in your diet on a weekly or monthly basis. Best way to do is to plan a weekly carbs cycle where you consume high carbs on active workout days and low carbs on rest or recovery days. This helps maintain your metabolism and energy while promoting fat loss.
Read more about carb cycle here : What Is Carb Cycle – Fast Fat Burning Process!
Carb cycle allows you to burn fat quickly without any side-effect on your health. It’s a smart nutritional strategy used by athletes and fitness enthusiasts to reach a leaner physique without depriving the body of essential nutrients.
Top 8 Food in Low Carbohydrates
Try adding this list of food to your diet. Going on a low carb diet can be tough, but if you seriously want to get six pack abs, these foods will help you out.
Low-carb foods include:
- Lean meats, such as chicken breast
- Eggs
- Fish
- Green vegetables
- Cauliflower and broccoli
- Nuts and seeds
- Fruit, such as apples, berries, and avocado
- Low fat milk and yogurt
These foods not only keep you full for longer but also provide the essential nutrients your body needs to function efficiently while shedding fat.
Read more about Low carb food here : Low Carb Food With High Protein – Muscle Building
How to Plan Diet for Abs
Knowing the low carb food and preparing them in the best way is two different things. Most of the people end up knowing and find it difficult to cook.
Here are some things to keep in mind:
- Oil – Try using coconut oil or olive oil for best result. These oils contain healthy fats that support hormone production and help burn fat.
- Spices – Never add too much spice, just add a pinch of whatever you like for taste. Excess spice may increase acidity.
- Ginger – Use ginger once a day as it can boost your immunity, reduce bloating, and support digestion.
- Water – For abs, water is very important. Drink 3–4 liters of water daily to keep the toxic fluid out and flush your system.
- Salad – Add salad to your lunch and dinner. Raw vegetables contain enzymes and fiber which help digestion and keep your stomach flat.
- Lemon Water – Detox yourself by drinking lemon with warm water on an empty stomach daily. This simple morning habit can accelerate your metabolism and prepare your digestive system for the day.
Following these simple habits consistently can bring a big change in how your body stores fat and reveals your abdominal muscles.
2. Exercise For Six Pack Abs
We will tell you the best exercise for abs which will give you the best results and burn your belly fat fast. These exercises are grouped into upper abs, lower abs, and obliques for a complete core workout.
Exercise For Upper Abs
Three sets with 45 reps and 30 seconds rest in between sets.
One Complete Upper Abs Set – 3 Exercises
- Crunches – 15 Reps
- Tuck Crunches – 15 Reps
- Declined Crunches – 15 Reps
Repeat 2 more times after doing the first set of upper abs.
Upper abs exercises target the muscles on the top portion of your abdomen. Focus on contracting the abs with each rep and avoid using your neck or momentum.
Exercise For Lower Abs
Three sets with 45 reps and 30 seconds rest in between sets.
One Complete Lower Abs Set – 3 Exercises
- Leg Raise – 15 Reps
- Hanging Leg Raise with Twist – 15 Reps
- Seated Knee Raise – 15 Reps
Repeat 2 more times after doing the first set of lower abs.
Lower abs are often the most stubborn to define. These exercises help engage the bottom part of your abdominal wall and help reduce fat near the lower belly.
Exercise For Obliques
Three sets with 45 reps and 30 seconds rest in between sets.
One Complete Obliques Set – 3 Exercises
- Bicycle Crunches – 10–15 Reps
- Plank – 1–2 mins
- Twister – 15 Reps
Repeat 2 more times after doing the first set of obliques exercise.
Obliques are located on the sides of your abdomen and are crucial for twisting, bending, and stabilizing your core. They also give your abs that “V-shape” appearance.
Additional Tips to Get Abs Faster
To speed up the visibility of your abs, follow these extra tips:
- Consistency is Key – Stick to your routine for at least 4–6 weeks to see visible changes.
- Sleep Well – 7–8 hours of quality sleep daily helps recovery and hormone balance.
- No Sugary Drinks – Cut down on cola, juices, or sweetened beverages. They bloat your stomach and add empty calories.
- Stress Less – Chronic stress increases cortisol, which encourages belly fat. Try meditation, deep breathing, or yoga to reduce stress.
- Cardio is Essential – Mix in 3–4 sessions of cardio every week to burn fat and reveal your abs faster.
Final Words
Getting six pack abs is not just about doing hundreds of crunches. It’s about combining the right diet, workouts, and lifestyle to gradually burn fat and build defined muscles. Follow the plan step by step and track your progress weekly.
Stay patient and consistent, and you’ll see the transformation soon.
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