How Long Does it Take to Get a Six Pack?

Often times people wish to know how long it takes to lose belly fat and get a six pack. I myself once asked my personal trainer, how long does it take to get a six pack and what I need to do to get there.

Exercises to Get Six Pack Abs in a Month

1).  Upper ab workout

  • You will need a pull up bar (in gym or at home) to do this workout.
  • Face outwards, hold the bar with both hands, and keep legs shoulder-width apart.
  • Inhale, and while exhaling, pull your legs up, towards your chest.
  • Bring your knees as close to your chin as possible.
  • Hold the position for a second and come back to starting position.
  • Slightly touch the floor with your toes and repeat again.
  • Do 3 sets of 15 to 20 each. Increase the sets over time.

2). Upper ab workout

  • To do this second exercise, lie on your back over a bench.
  • Straighten your legs, stay parallel to the floor, and hold the top edge of the bench (behind your head).
  • Keep your feet close to one another; knees and ankles touching one another.
  • Inhale, and while exhaling, bring both legs up to make a 90? angle.
  • Hold the position for a second and come back to starting position.
  • But when you bring your legs back down, don’t let them touch the bench or the floor.
  • Do 3 sets of 20. Increase the sets over time.

1). Oblique workout

  • To perform the oblique workout, you will need a barbell.
  • Place it behind your neck, over your shoulders, feet shoulder-width apart.
  • When you keep your fists around the barbell, make sure you keep them facing forward.
  • Inhale, and while exhaling, you will bend on the right side from the waist.
  • Go as low as you can get without bending your legs or straining your back.
  • Hold for a second and come back to starting position.
  • Do 3 sets of 20 on each side. Increase the sets over time.

2). Oblique workout

  • You will need a declining bench to do this workout.
  • Lie on your back on the bench, fix your feet in front of you so you don’t lose balance in between.
  • Place your hands close to your ears; chin and elbows pointed towards ceiling.
  • Inhale, and while exhaling, come up and twist from your waist towards the left side.
  • As you twist, bring your right elbow as close as you can to the left knee.
  • Hold the position for a second and come back to starting position.
  • When you return, don’t lie down completely. Stay slightly above the bench.
  • Now repeat on the right side. Do 3 sets of 15 on each side. Increase the sets over time.

1). Middle abs workout

  • Place a mat on the floor and lie down on your back.
  • Bend your knees at 90? angle, feet hip-width apart.
  • Extend your arms over your head, palms facing up.
  • Inhale, and while exhaling, lift your shoulder blades and arms off the floor.
  • Come as high as you can, keep arms straight, and contract your core muscles.
  • Hold the position for a second and come back to starting position.
  • Do 3 sets of 15. Increase the sets over time.

2). Middle abs workout

  • Place a mat on the floor, take a barbell, and lie flat on your back.
  • Lift your legs up, bend knees, and hold them at a 90? angle.
  • Bring barbell close to your chest and breathe normally.
  • Inhale, and while exhaling, straighten your arms and lift shoulder blades off the floor.
  • Hold the position for a second and come back to starting position.
  • Do 3 sets of 15. Increase the sets over time.

Tips to Get Six Pack Abs in a Month

Apart from the six pack abs exercises mentioned above, there are few more things you need to keep in mind. Just by following a six pack abs workout routine is not enough. Whether you want six pack abs in 2 weeks, 3 weeks, or a month, following a well-designed plan will get your the results you need. So, to get six pack in a month, here’s what you need to do besides the exercises mentioned above:

  • Don’t skip breakfast and eat 6 small, healthy meals throughout the day.
  • Drink adequate water throughout the day and during workouts. Depending on your weight, the amount of water will be decided. For example, if you are 150 lbs, then you will have to drink at least 2.2 liters of water each day
  • If you want to know how to get a six pack fast, then include interval training into your workout schedule
  • Do the above mentioned abdominal exercises on alternate days. Also, include cardiovascular exercises like running, cycling, jogging, swimming, etc
  • Cut down on alcohol, aerated drinks, and junk foods.
  • Include fresh fruits and vegetables, whole grain, lean meats, and seafood into your diet.

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