How To Get 6-Pack Abs (Workout And Diet)

You can achieve 6-pack abs through a combination of nutritious foods and core-strengthening exercises. Here’s the complete guide.

Even if the internet is full of it, you should already know that there are no shortcuts to getting 6-pack abs. You need to eat the right foods and do proper core workouts to reveal your 6-pack abs.

So what to eat to get six-pack abs? What moves work best in your abdominal area? These two questions are like a starting point for getting strong abs; if you don’t know the answers, you shouldn’t involve in the process.

The simple fact that not everyone has 6-pack abs should tell you something. It should tell you that it’s not easy to get them and that you need to truly commit to this goal. Now let’s see what kind of foods you need to eat to speed up your abs-building process.

Top 6 Foods For 6-Pack Abs

Here are the best foods you should eat to aid your abdominal exercises:

1. Nuts

Nuts are used to recover your muscles after a workout. They include walnuts, almonds, and cashews.

2. Olive Oil

Prepare your food with olive oil to prevent muscle breakdown.

3. Leafy Greens

Eat leafy greens to get your daily recommended intake of vitamins, minerals, and antioxidants.

4. Whole Grains

Keep your stomach full adding fiber from whole grains to your every meal.

5. Berries

Eat blueberries, raspberries, and strawberries to add more vitamin C, fiber, and antioxidants to your diet.

6. Protein-Rich Foods

If you want to build muscle mass, may it be 6-pack abs or any other muscle in your body, you need to eat foods with a high content of protein.

Here you can find a great list of top 10 protein-rich foods: Top 10 Protein Sources To Integrate Into Your Diet.

Top 6 Exercises For 6-Pack Abs

Perform at least 3 sets of each exercise 2-3 times per week.

1. Crunches

Reps: 15-20

2. Russian Twists

Reps: 15-20 per side

3. Side Planks

Time: 3 minutes (30 seconds x 3 reps per each side)

4. Bicycle Crunches

Reps: 15-20 per side

5. Leg Raises

Reps: 15-20

6. Regular Planks

Time: 3 minutes (30 seconds x 6 reps)

You can do regular planks, or you can choose a different type of plank for each set.

Here you can find a variety of plank exercises: 7 Plank Variations To Spice Up Your Workout.

Tips To Get A 6-Pack Abs ASAP

Use the progressive method to always challenge your abdominal muscles.

Drink a glass of water every time you think you’re hungry. Eat only if you’re still hungry.

Rest your muscles! Doing this workout for 6-pack abs 3 times per week doesn’t mean doing it Monday, Tuesday and Wednesday. You need to let your abdominal muscles to rest at least 24 hours, so try working out your abs on Monday, Wednesday, and Friday maybe.

Avoid consuming food products that contain an excessive amount of sodium or sugar.

When you’re not sure what training program to follow, rely on programs developed by real bodybuilders and fitness models. They’ve tried all kind of things throughout their life to build muscles, so they know what works best and what doesn’t.

Don’t give up! Never!

Best Moves And Foods For A 6-Pack Abs Infographic

Here are 6 of the best moves and foods to help you sculpt your 6-pack abs: