The goal, get six pack abs and fast. We’re going to be looking at some effective ways to get that tummy in shape, and by shape I mean washboard flat with a nice set of abs to give that sought after look. Let’s take a look at how to get a six pack fast, and in the comfort of your home.
So, how do you get a six pack in the comfort of your own home?
Let’s find out shall we. If you have a lean body type, and don’t need to get rid of some extra ‘softness’, then you’re already doing well with your diet, and a bit of exercise can get you on your way fast.
If however you have a little extra around the tummy area then the key points you want to focus on is diet, in that I mean losing some weight, and exercise.
One might imagine losing weight is a secret science, the keepers of this secret never sharing it with any of us, but you might be surprised to know that it’s really quite simple.
The secret to losing weight is: Less in, More out.
Let me explain. All I’m trying to say is that if you use x number of calories in a day, then put in less than x and you should be losing weight. If you’re active, then you probably need much more energy and calories than someone that doesn’t, so your x will be higher, but the point remains, put in a little less than what you expend in a day, with some exercise and you’ll lose weight in no time.
I will put a word of caution here, I’m not suggestion anything drastic, all I’m saying is that if you can reduce your portions as an example, and you start doing more in a day via exercising, then you’ll be using more calories than you’re getting in (while keeping a healthy diet), and in doing so, your body will start targeting the fat as a source of energy, thereby losing weight.
It’s simple if you think about it in those terms, but of course, I know that in reality it’s never easy.
Enough of this, let’s talk exercise I hear you say!
If you want to get a six pack in the comfort of your own home, then you should consider doing some crunches, pushups, leg lifts, jackknife sit ups and v ups. I’ll explain each of these below.
Of course, you can also invest in an ab wheel trainer or ab wheel roller. These devices are aimed at strengthening your core muscles without being a complicated or large device, making it easy to use at home, and easy to store.
Using an ab wheel is relatively easy, if you’d like to read more on how to use an ab wheel, then please go ahead and check it out. The image below should give you an idea on how to use the ab roller.
If you’d like to check this ab wheel out, click here for more info.
In addition to an ab wheel, there is nothing wrong with good old push ups and sit ups or crunches. Below I’m going to discuss the exercises I believe are the best to give you six packs fast and efficiently, giving the results you’re looking for.
How to do: Crunches
I like crunches, they’re extremely effective with less strain on your spine than a full sit up. A crunch is very similar to a sit up, so I’m sure you know how that’s done, but a crunch differs in the sense that you don’t come up to your knees all the way, all you basically do is lie on your back, arms crossed on your chest, legs raised with knees bent. All you do is crunch your tummy muscles, the movement will bring you up a little, until your upper back is off the floor. You don’t want to come right up, only your shoulders should leave the floor, you want to keep the tension in your tummy throughout the movement.
The key to a crunch, where you get the most benefit (and burn, believe me), is with the initial tensing of your tummy or abdominal muscles, and when your shoulders leave the floor.
That’s all there is to crunches. Do as many as you can, have a minute rest in between, an repeat.
Breathing is important too, so let’s talk a little about that here. Before you tense your stomach muscles, you’ll want to breathe in, and as you complete your exercise you’ll want to exhale throughout, all the while concentrating on the muscles you’re working on.
Maintain control of your breathing and muscle control to get the maximum benefit from your crunches.
This goes for all exercises too, so keep this in mind.
How to do: Push Ups
The two main exercises I like to do at home are push ups and crunches. Push ups are fantastic at strengthening your core, thereby helping to flatten the tummy, working the arms to give your triceps some definition, and giving the whole body a nice workout too.
With a push up, you want to focus on your core muscles. As with crunches above, with a push up, the act of keeping your body straight and tense requires your core muscles, which includes your abdominal muscles, and just about every muscle on your trunk or torso.
If your aim is to get six pack abs, then with every exercise you want to focus on your abdominal muscles as much as possible. Breathing and controlled movements, isolating the muscles you want to focus on will give you that laser targeted focus to build your six pack abs.
Is this all? Push ups, Crunches, and an Ab Wheel roller?
This isn’t all I’m afraid, but it is enough to get you on the right path. You also need to remember that your diet will play a very important role in losing weight. Exercises can strengthen your muscles, make them bigger, but if there is still lots of fat around them, then they can’t be appreciated.
There is a silver lining to all this, the very act of exercising in itself helps burn calories, and this will help you put in less, but also burning more, the secret formula we mentioned above. The more you exercise, the more your burn, it’s as simple as that.
Conclusion: How to get a six pack fast
With a healthy diet, paying attention to eating less than you need in a day, a few minutes exercise every day at home, and you’ll surely get the six pack abs you’re looking for, and fast. Dedication and commitment are keys to achieving these goals, but in the end I’m sure you’ll agree, it will be worth it.
I hope you’ve found value from this article, now go ahead and give me 20! 🙂