Who doesn’t dream to have six pack abs? Almost everyone does. For men it is a dream come true moment to see and feel those flinty abs. Abs make men 10 times more attractive. So, are you ready to transform your family pack to six pack abs? The journey to six pack abs is however difficult. Getting abs is considered the toughest than gaining muscles in any other part of the body. The only thing required is unwavering focus and determination. Since the plan is “How to get a six pack in six weeks”, therefore the exercises may squeeze out all your strength. A complete and nourishing diet is highly suggested. A diet rich in protein and low in carbs and trans fats will help you gain the rock-hard abs in six weeks.
Before we start our six pack six-week program, let us look into what are the muscles that make up the ABS. Because these muscles will help to build those adamant abs.
The four muscles are:
- Internal abdominal oblique muscles
- External abdominal oblique muscles
- Rectus abdominis
- Transversus abdominis
The external and internal abdominal oblique muscles allow the twisting and turning of the torso. Rectus muscles will play the major role in the formation of your six packs. And the transversus muscles will balance and maintain the pressure on the torso.
1. Crucifix
Instructions: Start off with lying straight on the ground. Now come all the way in by bringing your heels in a starlight line to your butt. Now touch your heels with your hands. Next release your legs and arms. More you extend your arms and straighten your legs, the greater you activate your abdomen. Remember to extend your arms in s straight line. Neither upwards nor downwards. Crucifixes are the fastest way to get six packs abs. In very less time this exercise will sculpt your abs.
Muscles targeted: The exercise targets the lower abdominal. Strengthens the core.
Set: You can repeat the exercise 20 times and 1-2 sets.
2. Plank Side to Side
Instructions: Begin with the regular plank position. Now twist your hip side to side and touch the ground. Staying the plank position, twist your hip to one side and touch the ground. Do the same on the other side. This is a fun exercise and targets many parts of the body. The exercise focuses on the different angles and positions of your abs. The switching of the angles flexes the muscles.
Muscles targeted: The exercise targets all the angles of the abs.
Set: Repeat the exercise 30 times and you can go for 2-3 sets.
3. Leg Raises
Instructions: For leg raises you need to lie down with your back on the ground. Extend your legs as much as you can. Now lift your legs up and hands below hips. Raise your legs about 5 inches upwards. And then bring them down and extend again. The exercise is great for the beginners. Try to lift all the way up and all the way down. For the modifications you can try going side wise and in chair seated posture too.
Muscles targeted: legs raises targets the rectus abdominis muscles, external oblique muscles and internal oblique muscles.
Set: Repeat the exercise for 30 times and follow 1-2 sets.
4. Hip Raises
Instructions: For hips raises you need to lie down on your back, palm facing down on the ground underneath your hips. Next keep legs straight elevated a bit. Now take up your legs and lift up the hips with your knee bent in the air. Bring down the legs and extend them straight. The exercise will strengthen your hamstrings and will sculpt the abs in perfect shape. This core exercise is a little harder than other abs exercise and may take a lot of dedication from you.
Muscles targeted: Hip raises targets rectus abdominis and transversus abdominis.
Sets: you need to do the exercise 20 times in a set and continue till 2-3 sets.
5. Flutter Kicks
Instructions: If you are finding how to get abs in a few weeks then flutter kicks is your move. For the flutter kicks lie down with your back on the ground. Keep legs straight and core tight. Place your palms on the ground below your hips for that extra support. Now, lift your one leg and one leg down. Continuing the same and keeping the core stiff. Try to lift the leg as high as you can.
Muscles targeted: The exercise helps in tightening and strengthening the core and burning the fats.
Set: Continue the raising and lowering of the legs alternatively for 45 seconds.
6. V-Ups
Instructions: for this abs exercise begin with lying with your back on the ground. Hands and feet on the ground. Now squeeze your abdomen and bring your arms towards legs creating a 45-degree angle. Then release your arms. Again, squeeze in your abdominal muscles and hold the V- position.
Muscles targeted: Great for balancing the torso. Targets mainly upon the rectus abdominis, external and internal oblique muscles and also the hips.
Set: squeeze in and out for at least 10 times and you can continue for 1-2 sets.
7. L-Sit Kicks
Instructions: L-sit kicks is the best core exercise of all. It takes a very small amount of time to burn the midsection of your body. For L-sit kicks, you need to sit on the floor with your legs straight. Now place your hands on the floor. Next lift your hips upwards and then slowly lift your legs too. In this lifted buma and legs position bent and extend your legs. That is you have to kick with both your legs in and out in the risen hip position.
Muscles targeted: L-sit kicks focus on shoulders, triceps, abs, obliques and hip flexors.
Set: repeat the exercise for 20 times and complete at least 2 sets.
Wrapping up:
The training for “how to get six pack abs in six weeks is very intense training. So, it is highly recommended to take proper rest and all kinds of nutrients. Rest your muscles for at least 3 days a week.
Read More: How to Keep Your Body Fit and Strong
