In this modern era, many people want 6 packs abs as they want to look good and aesthetic. It also improves your confidence too. One can get 6 packs abs by concentrating on 4 things.
Building 6 packs abs is a long process and it can normally take 6 – 9 months if a person having normal body fat.
WORKOUT
The workout is a very important part of building the sculpted abs. Following exercises, one should have to do.
Running: Running is the most important and easy way to burn belly fat fastly. Research shows running is beneficial for weight and fat reduction. One should have to run 3-5 kilometers at least 3 times a week.
HIIT( High Intensity interval training) and Cardio , Bicycling is also helpful in reducing fat and train abdomen muscles.
Workout routine one should follow :
If you want to make your 6 pack abs fast the you should follow the steps given below.
1. CRUNCHES (30 REPS) AT LEAST 20 REPS FOR BEGINNERS
You should do crunches with 30 repetitions. If you are a beginner you can start with a minimum of 20 repetitions.
2. LYING LEG LIFTS (20 REPS)
Another exercise you should do is lying your legs lift at least 20 repetitions.
3. CRUNCHES ON DIP BARS(15 REPS)
Its another exercise to get your abs very fast. But it is not an easy exercise, it somewhat very hard for a beginner. The minimum criteria for repetitions for this exercise are at least 15 repetitions.
4. RUSSIAN TWIST ( 40 SECS)
The Russian twist is a good exercise for getting wonderful curves in your 6 pack abs. You should do this exercise at least for 40 seconds in a day.
5. BICYCLE CRUNCHES (30 REPS)
Bicycle crunches you can try with at least 30 repetitions during your workout.
6. KNEE HUGS (20 REPS)
Knee hugs is another exercise you should try with minimum 20 repetitions.
7. V- SIT UPS (15 REPS)
Minimum of 15 repetitions required for v-sit ups.
8. PLANK ( 1 TO 1:30 MINUTES)
You should do plank with at least one minute.
One shoud have to do 3- 4 cycles for better result and 3 times a week with one day gap .
For example:
- Monday: Running
- Tuesday: workout
- Wednesday: Running
- Thursday: workout
- Friday: Running
- Saturday: workout
- Sunday: Rest
DIET
Diet is very important for building six packs abs . It gives you energy for the workout and helps in gaining muscle. Diet is as much important as workout.
WHAT TO EAT?
One can take food rich in protein because protein helps in gaining muscles and reducing fat. Fruits and vegetables rich in vitamins and nutrients necessary for the body also help in improving metabolism. Cereals, lentils, pulses, whole grains, nuts, and dry fruits all help in building muscles and abs. Drink 2-3 liters of water a day to stay hydrated all day.
WHAT NOT TO EAT?
One should have to say no to junk foods, fried dishes, sweet drinks, carbonated drinks, Alcohol, etc.
REST (SLEEP)
Only doing exercise is not a way to get your 6 pack abs. The rest is also required. One should take sound sleep of (7-8 Hours a day). It will help to grow your muscles.
DISCIPLINE
As you start your workout with all the above steps you will definitely be going to get your 6 packs soon. The building abs takes time of at least 6 months so one should maintain proper discipline and do proper workout and eat healthily.
Please follow these steps to better shape your abs. If you found this article useful please do share it with your friends. Thanks for reading.