Everyone wants to look lean and having “Six-Pack Abs.” While it’s not always easy to get strong, ripped abdominal muscles, you can find your inner six-pack, or at least a stronger, more toned, and flatter belly, when you combine healthy diet, with a hard fitness training routine that includes stamina, power, and specific exercises for your abs and core.
Here are 10 tips to get six-pack abs faster.
1. Clean Diet
Abs are made in kitchen not at the gym. The first step to finding your six-pack abs is eat clean. If you want to see your ab muscles, you’ll likely need to decrease your overall body fat percentage.
Cut back on processed foods, sugary drinks, and processed carbs. Eat more vegetables, nuts, fruits, lean protein, and healthy fats, such as olive oil, fish oils, and avocados.
Try eating several small meals each day and avoid late-night snacking.
Eat some high protein for breakfast, lots of green vegetables, fruits, fibers and drink plenty of water rather than high-calorie beverages.
2. Cardiovascular Exercise
Zumba and aerobic exercise is one of the safest ways to burn lots of calories over a long period of time while maintaining heart health and toning muscles.
Simply changing your diet or reducing your calories without workout will lead to initial weight loss, but you’ll likely reach a plateau and you may also lose muscle mass.
So get out for a nice long walk, a hike, a bike ride or a swim on a regular basis.
However, you can also boost your overall cardiovascular fitness with this type of training.
3. High-Intensity Interval Training
If you want to get fit faster and burn more calories in less time, don’t spend all your time in the so-called fat-burning zone. Instead, add some High-Intensity Interval Training (HIIT) to your workouts a couple of times each week.
High-Intensity Interval Training is a great way to tone abdominal muscles while boosting cardiovascular fitness.
According to the American College of Sports Medicine, you can burn more calories in less time with short through high-intensity exercises.
4. Building Muscles
Strength training is an important part of most fitness routines, but if you want a six pack abs, building more muscle can help.
Strength training with weight lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short interval of time.
However, strengthening the muscles, tendons, and ligaments also helps reduce strain on the joints which ultimately can help prevent many sports injuries.
5. Abs And Core Exercises
Belly is actually covered with layer of fat. Once you’ve reduced the layer of body fat to the point where your six-pack is starting to show, performing specific ab and core strengthening workout that will make them much more visible.
Once you understand how to safely exercise your abs, you’ll find core exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, and you perform multi-joint movements.
The best way to burn belly fat is to add plank in your workout routine.
Furthermore, the plank can help you find your six-pack abs. Planking for 10 seconds and over time build up to 30, 45 or 60 seconds.
7. Bicycle Crunches
The bicycle crunch is another great core exercise that engages many muscles at once to help work the core in every possible way.
Add this to your ab routine if you don’t already do it.
8. Knee Raise or Leg Raise
The Vertical Knee Raise exercise does require some gym equipment, so check around your health club and give it a try.
Another Leg Raise can be done anywhere and anytime lying straight on floor and raising your legs up slightly bend and back to start point. Perform at least 15-20 reps of 3 sets.
9. Ab Crunches With Exercise Ball
These days many people already have an exercise ball at home, so if you’ve got one give this exercise a try.
10. Play Sports That Build a Six Pack
One of the best ways to get six pack abs is by playing sports that burn the fat and engage the core naturally. Like football, basketball, martial arts and boxing.
Athletes who play sports that naturally engage both the upper and lower body in powerful, repetitive movements have a great six-pack as a by-product of playing a sport they love. Why not get your six-pack abs while having fun?