I have a six pack. Ok. Sometimes I have a six pack. Ok, Ok. For like 2 months of the year I have a six-pack. I mean, give me a break. I am not a fitness model or anything. I am just a regular 23 year old boy. But, I can whip out a six pack given a month’s notice.

I am not going to sit here and insult everyone’s intelligence and effort by saying everyone is going to be able to pull off a six pack in one month. One month is not long enough for some peoplebecause there are many factors that go into fat loss. Genetics, current weight, current diet, injuries, etc.

But, there is not a doubt in my mind that almost anyone could have a six pack. If you exercise regularly and you eat somewhat healthy, have an injury free body that only carries a small spare tire and can be pushed hard, it is definitely possible for you to make your abs pop with a month’s notice. The way is simple but it requires some discipline and hard work and it goes like this:

Exercise #1: Abdominal “V” Crunch-

Abdominal

  • Lie on your back over the mattress.
  • Fold and rest the hand over the front of the chest.
  • Flex upper body and lower leg together.
  • Hold the knee with hand and immediately let it go.
  • Straighten the upper body and lower leg while using abdominal muscles.
  • Repeat the exercise 10 times.

Exercise # 2: Reverse Crunch-

Reverse Crunch Exercise for Six Pack Abs

  • Lie on your back.
  • Hold the arm behind the head while legs laid flat on the ground.
  • Bend the lower leg at knee and hip.
  • Bring the knee joint towards the abdomen as much as possible.
  • Keep the upper body straight against the ground.
  • Bring the knee in resting position.
  • Repeat the exercise 10 times.

Exercise #3: Vertical Leg Crunch-

Vertical Leg Crunch Exercise for Six Pack Abs

  • Lie on your back.
  • Hold the hand behind the head.
  • Flex the lower leg slowly using abdominal muscles at hip keeping knee joint extended (straight) position.
  • Keep the shoulder blade flat on the ground.
  • Repeat the exercise 10 times. .

Exercise #4: Straight Arm Crunch-

Straight Arm Crunch Exercise for Six Pack Abs

  • Lie on your back.
  • Stretch the upper arm on side of the body and keep flat on the ground.
  • Keep the lower leg extended against the ground.
  • Flex the upper body with upper arm stretched on the side.
  • Repeat the exercise 10 times.

Exercise #5: Full Sit-up Crunch-

Full Sit-up Crunch Exercise for Six Pack Abs

  • Lie flat on ground.
  • Flex knee and hip joint
  • Keep the foot firmly on the ground.
  • Hold both the arm over the chest.
  • Bend upper body close to knee joint as much as possible.
  • Repeat the exercise 10 times.

Exercise #6: Crunches in Sitting Position-

Crunches in Sitting Position Exercise for Six Pack Abs

  • Sit straight on chair.
  • Make sure foot is rested on the ground.
  • Hold both the hands behind the head.
  • Bend slowly forward using abdominal muscles.
  • Straighten the back slowly and sit straight.
  • Repeat the exercise 10 times.

Exercise #7: Crunch in Standing Position-

Crunch in Standing Position Exercise for Six Pack Abs

  • Stand straight with legs about feet apart.
  • Hold both hands behind the head.
  • Bend upper body forward as much as possible.
  • Do not bend lower leg.
  • Repeat the exercise 10 times.

Exercise #8: Hanging Leg Lift Crunch-

Hanging Leg Lift Crunch Exercise for Six Pack Abs

  • Use any fixed bar, which can hold your weight.
  • Hang on the bar with both the arms while knee is bent.
  • Bring the knee towards the abdomen.
  • Repeat the exercise 10 times.

Exercise #9: Ball Lift Crunch-

Ball Lift Crunch Exercise for Six Pack Abs

  • Lie flat on your back.
  • Hold the ball between the legs below the knee joint.
  • Keep arms flat on your side.
  • Lift the arm with both the leg as much as possible.
  • Hold the ball in final position as long as possible.
  • Bring the leg slowly to rest on the ground.
  • Repeat the exercise 10 times.

Exercise #10: Abdominal Crunches On The Ball-

Abdominal Crunches On The Ball Exercise for Six Pack Abs

  • Rest your lower back on a ball sized about 1.5 to 2 feet in diameter
  • Keep the arm crossed around your chest.
  • Curl your upper body towards the knee joint
  • Prevent the ball rolling while doing the exercise.
  • Repeat the exercise 10 times

Exercises can be done at home, work and during vacation in hotels. Repetition of each exercise can be done in sets as per your capability. I suggest you pick two of these exercises and hit about 3 sets of  30 repetitions for each every other workout and keep those numbers increasing day by day as per your strength.

Bringing out your six-pack requires hard work, discipline, structure and some physical and mental pain. If anyone tells you any different, they are lying to you. There is no secret, mystical fast track way to make your abs pop. So put in the work, create caloric deficits, exercise regularly with weights and cardio, eat clean and healthy, stay hydrated and skip all the magical promises that are out there. If you do all this, you can get your six-pack showing in a month and you can keep it for as long as you continue to put in the work!

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