How To Get SIX PACK ABS Fast For Summer | 2018



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How to Get a Six Pack (for Girls)

Two Parts:

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.

Quick Summary

For the best six pack workout possible, perform exercises that target your abs like crunches, leg raises, and planks. In addition to strength training, do as much cardio as you can to burn any excess fat around your waist. When you first start working on your six pack, try to exercise 3 days a week for 20 to 30 minutes at a time. Once your routine starts to feel too easy, try exercising 5 days a week and doing 2 exercise sessions each day.For tips from our reviewer about what you should and should not eat while developing your six pack, read on!

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Steps

Exercise

  1. Do crunches.Crunches are another great way to get abs quickly and effectively, and there aretonsof variations on crunches. Basic crunches require you to lie down on a matted floor, with your back flat to the ground and your knees bent at a 60-degree angle. With your hands near your temples, or crossed on your chest, lift your shoulder blades off the ground a small bit and feel the "crunch" in your abs. Exhale and go back down to the ground. Repeat.
    • Try thehands overheadcrunch. Instead of keeping your hands at your temple, do a basic crunch while stretching your arms overhead with your palms crossed. Keep your arms outstretched above your head at all times while you complete the crunch.
    • Try thecross-bodycrunch. With your hands to the side of your head and your fingertips at your ears, gently behind your head, bring your left elbow and right knee together when you crunch. Go back down and bring the right elbow and left knee together as you crunch. Try to bring your shoulder up towards your knee rather than just your elbow. Remember that the key is to contract the abs as you perform the movement.
    • Try thelegs on exercise ballcrunch. Instead of having your legs bent on the ground, place your legs at a 90-degree angle onto a large medicine ball. Slowly roll your shoulders off the floor and contract your abs, as in a regular crunch. Move down and repeat.
    • Try thedeclinecrunch. Lie on a decline bench and secure your legs at the highest point so you won't fall off. Lower yourself down so your body is completely in-line with the bench. With your hands crossed over your chest, gently lift your shoulders up, contract your ab muscles, and hold it for a second. Lower your torso back down and repeat.
    • Try a rotation of crunches. Example: 20 regular, 10 cross-body, 15 hands overhead.
  2. Do the plank exercise.The plank exercise is one of the most reliable, deceptively simple ways to give great definition to your abs. All you need is a flat surface, a little bit of time, and some serious gumption as you feel the burn.
    • Get down in the prone position. The tips of your toes and your forearms — from the bottom of your elbow to your balled-up fist — should be the only parts of your body touching the floor.
    • Make sure your weight is supported by your toes and your forearms.
    • Keep your body as straight as possible at all times. Hold this position as long as you can.
      • To increase difficulty, an arm or leg can be raised. Place one foot on top of the other to also increase difficulty.
  3. Lift your weight.Take two chairs of equal height, and rest your forearms on them, then pick your legs up off the floor in an up and down position. But be careful that you don't slip or fall.
  4. Do leg raises.Another great ab-builder is leg raises. You'll be able to feel how effective this exercise is as soon as you get into starting position.
    • To get into starting position, lie down flat on a matted floor, your head, back and legs completely even with the floor. Shift your hands underneath your glutes.
    • Gently lift your feet an inch or so above the ground, so that they are just barely hovering above, and are parallel to the ground. Keep this position until you start to feel a burn in your abs.
    • Slowly lift your outstretched legs, with your knees bent a touch until they make a 90-degree angle to the floor. Your body should form an "L" shape.
    • When your legs have reached the 90-degree angle, lift your hips up off the floor with the bottoms of your feet facing the ceiling and contract your abs for a second. Gradually lower your legs back down to the starting position, exhale, and repeat.
  5. Do cardio as much as possible.Set aside at least one day a week to run a mile. Playing games like tag and hide and go seek outside can even burn calories. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water!
  6. Work out your abs for about 20-30 minutes, 3 days a week, at first.Work up to exercises all 5 days of the week. Eventually, when it gets easier, do ab workouts twice each day, 5 days a week.
  1. Watch what you eat!Eat plenty of protein to build those ab muscles. Avoid sugar all together and reduce your caloric intake.
    • Eatingdos:
      • Lean meat, such as beef, fish, chicken, or turkey.
      • Lean protein, such as eggs and soybeans (tofu) or other beans.
      • Antioxidant-rich fruits and vegetables, such as spinach, kale, blueberries, or strawberries.
      • Nuts and seeds, such as walnuts and sunflower seeds (unsalted).
      • Whole grains, such as oatmeal or whole-grain pasta.
    • Eatingdon'ts:
      • Fast-foods.
      • Rich sauces, heavy cream, ice cream, desserts and carbohydrates (bread, starches, etc.).
      • Sweets, such as candies, cakes, and pastries.
      • Processed foods, such as sweet breakfast cereals, chips, or fish sticks high in sodium.
  2. Eat small portions of food in regular intervals.Shoot to eat about 5-7 times a day, just with really small portions. For a snack, go for a banana and some walnuts, or a small bit of Caprese salad. Your biggest meal of the day should be before mid-day.
    • Try not to eat right before you go to bed. Food that gets consumed right before bed often doesn't have enough time to get metabolized by your body, and so is converted directly into fat. Avoid those late-night snacks!
  3. Drink plenty of water.A suitable allowance of water for adults is 2.5 liters daily in most instances but most of this quantity is contained in prepared foods. Drinking water also prevents you from drinking other alternatives which contain calories while still keeping you hydrated.
    • Cut out all sugary drinks from your diet! Sugary drinks — even those like Diet Coke, or Coke Zero — will not contribute to your overall health like plain, filtered water will. You don't have to be fanatical about it but try to avoid soft drinks as a general rule.
    • Drink green tea! Green tea is packed with antioxidants, which are instrumental in curbing free radicals — cells in your body that attack other cells and contribute to aging.Without sugar, green tea is a great way to get some fluids and antioxidants into your body, and it does not contain any calories.
    • Drink a big glass of water or green tea right before a meal. This will give your stomach the illusion of being full, which means that you're likely to eat less.

Community Q&A

Search
  • Question
    How many weeks do you have to do this until you get your result?

    Personal Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
    Personal Trainer
    Expert Answer
    Six to eight, possibly more if you have extra weight around the middle. Very slim people will see results faster.
    Thanks!
  • Question
    I am 13, can I do this workout?
    wikiHow Contributor
    Community Answer
    Most track coaches have their junior high girls do abs after running workouts. So, it's perfectly fine and a great workout to keep you healthy!
    Thanks!
  • Question
    How long do I do each of these exercises?
    wikiHow Contributor
    Community Answer
    Aim to do about 20 bicycle, 20 crunches, 60 second plank, 30 second lifting weight, 15 leg raises and build it up when you're confident.
    Thanks!
  • Question
    What exercises do you suggest when you want quick abs?
    wikiHow Contributor
    Community Answer
    The bicycle workout is a good one for quick results, because it is an exercise that mainly works the core of your body. Try this workout every night if you can, if not, at least four to five times in a week. .
    Thanks!
  • Question
    Do you have workout tips for teenagers?
    wikiHow Contributor
    Community Answer
    Aim to do about 30 minutes of cardio/core exercise a day, for instance go for a run or even do something like Just Dance. Try squats to build core strength and gluteus muscles, leg raises, crunches are great for sculpting abs.
    Thanks!
  • Question
    How long will it take me to get abs?
    wikiHow Contributor
    Community Answer
    If you are certain you can stick to the exercise routine, it should take you about six to seven weeks to start seeing result from your hard work.
    Thanks!
  • Question
    Is it okay to eat sugary foods every once in a while?
    wikiHow Contributor
    Community Answer
    Yes, it is okay to have them occasionally. Just don't make a habit of them as regular inclusions in your diet.
    Thanks!
  • Question
    How can I motivate myself?
    wikiHow Contributor
    Community Answer
    Look at motivational pictures/quotes on Instagram, Facebook and other websites. You could also watch motivational videos on YouTube. Google things like "motivation to work out" or "motivational quotes for exercising." It is also helpful to have a partner with similar goals -- that way you can motivate each other.
    Thanks!
  • Question
    What should I do if I get the urge to eat sugary foods?
    wikiHow Contributor
    Community Answer
    Try to drink lots of water and eating some healthy fruit or veggie sticks instead. Maybe even go outside and exercise, walk around or just distract yourself by doing something energetic.
    Thanks!
  • Question
    Is this just for abs or can I also lose weight?
    wikiHow Contributor
    Community Answer
    It should lead to weight loss due to the increased level of exercise, healthy eating and the lack of junk food, but it is geared more towards muscle tone. If you want to lose weight, then other programs might be better, ones that involve more cardiovascular exercise or HIIT (high intensity interval training ) alongside a healthy eating plan.
    Thanks!
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Video

  • Stretch before each workout session.
  • Starvation diets starve the muscle when instead, you should be feeding the muscle a lean and low carb diet. But, do not overfeed your muscles or you will not lose and may add fat. Your body must get energy from somewhere, and you will lose the ab muscle that you are trying to build if you are starving yourself.
  • If you want abs and you are starting for the first time, you should start off at a lower number. For example: Do 15 crunches and the next day do 20 crunches. Keep increasing the number for progress.
  • Don't push yourself and try to do loads of exercise at first because the next day you will probably have ache issues. Instead, gradually increase the amount of exercises.
  • Don't work out for a very very long time if you're a beginner. Start slow and build your way up.
  • For each exercise, hold them in intervals, longer each interval. For example, you could hold a plank for 30 seconds, go down for a couple of seconds and hold the plank again, maybe for 45 seconds.
  • Don't rush! Take your time and don't be too hard on yourself!
  • Try to do exercise at least 3-4 times a week for hard abs.
  • Try to do strides after each exercise.
  • To make it more fun, invite some friends to work out with you.
  • If you exercise too much and eat too little, then you may not get a six pack, but you may get very ill. Make sure to talk to your doctor about the best plan for you.
  • Listen to your favourite music, or music that is energetic during your work out. Listening to your music while exercising helps you focus more and it makes you more motivated.

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Date: 07.12.2018, 08:52 / Views: 31533