Look, we know you’ve Googled “how to get abs fast” at least once in your life. And while there’s plenty of articles that promise the one easy secret to getting a six pack, there’s no way to get abs overnight. Abs are difficult to attain, and definitely not a requirement for a hot bod. But, the good news is with regular exercise and a healthy diet, you can make it a lot easier to achieve a six pack in a sustainable way.
Plus, beyond the aesthetic reason for wanting abs, a strong core can improve your posture, prevent injuries and reduce lower back pain—all of which are actually probably better reasons for strengthening your abdominal muscles than a photo opp.
Of course, how easily and quickly you can climb to the top of Mount Six Pack depends on your current fitness level, body fat percentage, and we hate to say it but—genetics.
Now, the real guide to getting a six pack involves three simple steps: diet, cardio, and core strengthening. Read on for an overview of how to implement them into your life and get the abs of your dreams.
- Diet
A key ingredient in the recipe of a six pack is to lower your body fat percentage, which is done through a caloric deficit. A caloric deficit means consuming fewer calories than burned (“calories in, calories out”). But don’t mistake a calorie deficit for simply not eating enough. Your body still needs fuel. It’s about eating smart.
Fitness experts recommend eating lean protein like pork, lamb, chicken, fish, dairy, nuts, seeds, and legumes. These foods will keep you full and help repair and rebuild muscle tissues. Of course, loading up on fruits and veggies is a great way to get nutrients and fiber.
Also, replace refined carbs—like white bread, bagels, cereal, and white rice—with whole grains like barley, quinoa, oatmeal, brown rice, and popcorn.
Broadly speaking, if you want to lower your body fat percentage, watch portion sizes and avoid overeating, carry healthy snacks to avoid consuming accessible junk food, and we know we don’t have to tell you this, but we will anyway: stay hydrated and drink plenty of water.
- Cardio
Cardio is also a huge help in lowering your body fat percentage, which can get you on the track to achieving a six pack. But there are lots of ways to do cardio, and not every kind of cardio is the best for getting abs. For example, high-intensity interval training (HIIT)—which involves alternating short periods of intense activity—is better than a long run at a stable pace.
HIIT gives you maximal health benefits in minimal time. It gets your heart rate up, promotes fat loss, and boosts metabolism—and does so with a much smaller time commitment than traditional endurance exercise.
HIIT workouts are accessible, effective and can be adjusted to suit anyone. There are tons of flexible fat-burning HIIT workouts for beginners and beyond, that can be done at the gym or at home.
- Core Strengthening
Building and strengthening your core is more than just a way to make your abs visible—core exercises can boost your metabolism, allowing you to burn calories even while you’re resting which ultimately can get you to a lower body fat percentage. Kind of a win-win-win.
Also, building a strong core is more than just about your abdominal muscles, it includes your obliques and back muscles—all of which help you maintain balance and stability. This can make everyday movement easier, which can prevent injuries.
Finding your ideal ab workout frequency depends on a lot of factors including your current fitness level and recovery time, but generally 2-3 short ab workouts per week is a good starting point for most people. And remember, while workouts that challenge you are important to build a six pack, don’t forget the importance of a healthy and balanced diet and your overall fat-burning cardio exercises.
Like HIIT workouts, there are plenty of effective and adjustable ab workouts that you can do with weights or your own body weight. Heel taps, leg lowers, and planks are all exercises that target the abs and use just your own body weight to do so—so you don’t even have to go to the gym to do them.
But perhaps the most important factor in building a six pack is patience. You’re not going to wake up tomorrow with visible abs (unless you already have them in which case, congratulations). You start where you start, and you meet yourself where you’re at. Good luck, you got this.
