If we’re totally honest with ourselves, we’d all love six pack abs. The ladies love them. They look awesome. And sculpting our bodies makes us feel good.
But how can you get six pack abs?
Well, unfortunately, it’s not quite as easy as cramming a bunch of sit ups into your lunch break. But! I’m here to give you the lowdown on how to nail your core to reveal those sweet, sweet six pack abs.
Don’t worry, though, if you’re reading this while at work and can’t sneakily watch the video below, we’re going to give you all the details further down. So keep reading! It’s time to smash your ab workout and beyond.
How to get six pack abs
If you’re keen to workout your core and get showing off those abs, it’s important to follow the right routine and strategy.
1. The right exercises
Unless you’ve been living under a rock, you’ll know by now that in order to nail those six pack abs, you have to go at them from multiple angles.
This means targeting the right areas in the gym. But instead of hammering away at your abs one time, you need to focus on three areas consistently:
- Lower abs
- Upper abs
- Transverse abdominal muscle (TVA), aka the band that wraps around your abs (targeted during planking)
So, what exercises should you be doing to set your abs on fire? Remember, working out consistently is key here. One workout every now and then won’t get you closer to achieving that six pack.
Exercises to shred your lower abs
Heel tap crunches
How to do:
Start by lying on your back, with your heels tucked near your butt. Keep your core engaged, lift your shoulders off the floor and reach to ‘tap’ your right heel with your right hand. Alternate between arms/heels. One tap on either side is one rep.
How to do:
Get down on the floor as though you’re in a sprinter’s block. Keep one foot positioned beneath your waist and one backwards, with your leg straight.
Keep your shoulders stacked in line with your hands on the floor, keeping your body in a neutral plank position. Swap foot positions.
How to do:
We all know how to plank by now, right? Get down on the floor, lying on your left side with your knees straight and your weight propped up between your feet and forearm.
Keep your core engaged, and raise your hips to keep a straight line. Hold and breathe! Repeat on the other side.
How to do:
Instead of your usual crunch, it’s time to bring your legs up towards your head. Start on the floor, lying on your back with your arms by your sides – palms downwards.
Keep your knees bent and bring them towards your head/chest by contracting your abs. Roll your pelvis to lift your hips from the floor. Squeeze at the top then slowly lower.
Boost your testosterone with Testogen
Testogen boosts your testosterone naturally and reverses the symptoms of low T. So you can feel better, every day. Right now if you order two bottles of Testogen you get a third absolutely free!
Exercises to target your upper abs
How to do:
Grab a dumbbell and lay down on your back with your knees bent, keeping the weight across your chest (with both hands). Bring your torso up and core engaged!
Tuck and crunch
How to do:
Lay down on the floor with your hands by your head, raising your legs with your knees bents at a 90-degree angle. As you bring your torso up, draw your knees towards your chest at the same time.
Don’t forget to engage your core, and don’t let your feet touch down on the floor between reps.
How to do:
The ab rollout is one of the easiest ab exercises around. Grab an ab wheel, get down on your knees with your hands shoulder-width apart and get rolling!
Don’t forget to make the movement in a controlled manner, while squeezing those lat muscles and engaging your core.
2. Eating well
While going hard in the gym will certainly make your core burn, knowing how to get six pack abs actually starts with what you eat. It’s all about burning fat and losing calories!
Typically, cravings are the biggest killer of our ab goals.
How to curb cravings
Did you know that a black coffee can help curb your cravings? As well as helping you wake up in the morning, black coffee can actually help you to feel full, so you’re less likely to snack the day away.
Black coffee also contains high levels of:
- Vitamin B2
- Caffeine (which increases thermogenesis)
Of course, eating well is going to support your efforts in the gym and help you achieve your weight loss goals. There is a multitude of diets out there to help you reduce your calorie intake and enter into a calorie deficit.
Intermittent fasting is incredibly popular amongst men eager to shred fat, build muscle and of course, reveal those beautiful six pack abs. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting
The trouble is, when we break your fast, you can experience a number of side effects. It could be that you feel sluggish, less focused, or simply hungry all day long.
The aim of intermittent fasting is to burn fat and keep your muscle. The last thing you want to do is start burning your muscle mass.
Also Read: 12 foods every man should have in his fridge
Foods that support the conversion of white fat (bad fat) into brown (good) fat:
- Apple cider vinegar (also reduces appetite)
- Brussel sprouts
If you’re not following a specific diet plan, that’s okay! But keeping track of what you’re eating and how much you’re consuming is important here. Reducing your calorie intake doesn’t have to be difficult, either.
First, work out your metabolic rate using the following formula:
BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Don’t go cutting your calorie intake drastically overnight, as this can have a negative effect on your metabolism – plus make you feel pretty crappy! It’s all about making long term lifestyle changes.
Another top tip: Keep drinking water!
Ready to workout and smash those abs?
If you can’t wait to get ripped for the summer, I hope these tips have helped set you on the path for success! If you’re struggling to build muscle, it could be due to low testosterone.
I use Testogen daily (just 4 capsules each day) to safely increase my testosterone levels, for improved performance, muscle growth and fat loss. Order yours today and get those six pack abs you’ve always dreamed of.