We can all admit that we have dreamed about having a flat, chiseled core, but what does it really take to get a set of 6 pack abs?!
No matter what fitness goals are, if you want to get ready for summer and look good in a swimsuit or you want to get in the best shape of your life, acquiring a sculpted set of six-pack abs is a goal shared by many.
While there's no exact formula for revealing your six-pack chiseled abs, in my experience doing high-intensity workouts that gets your heart pumping and eating a clean diet will typically get the ball rolling.
Let's start by taking a look at the obvious...
Abs are made in the kitchen. We have all heard this and it couldn't be more true!! What you put into your body matters. After all, we are what we eat!!! Consuming lean protein, healthy fats, complex carbs and vegetables is a great way to fuel your body with proper nutrients.
Eating healthy meals throughout the day with proper protein snacks in between is a good way to keep feeding your body nutrients and your metabolism moving. What do I eat for snacks?! Take a peek at the video below!
Check out my blog on Eating Clean To Get Lean to learn more about what foods to consume to lean out and build muscles.
Make sure you stay hydrated too! Make sure to drink at least half your body weight in water in Oz every day. By consuming enough water you are going to increase your metabolic rate and also boost your energy expenditure.
Do More Cardio! Very few of us want to hear those words, but it's true!! By regularly incorporating cardio into your routine, you will burn extra fat and speed up your way to a set up six-pack abs. Getting in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week on the BTES App, is also a factor in getting 6 pack abs.
Exercise Your Abdominal Muscles! The rectus abdominis is the long muscle that extends vertically along the length of your abdomen. It is well-known as the muscle that creates the appearance of the six-pack. Other abdominal muscles include the internal and external obliques and the transverse abdominis.
Exercising all of these muscles is key to increasing muscle mass and achieving six-pack abs. Getting a six-pack requires dedication and hard work, but you can easily accomplish this with my 3 tips below!
Questions about nutrition? Get started on a simple nutrition plan for FREE right here with my 5 Day Better You Program!
Clean eating and proper fitness, seems easy enough right? Then why aren't you seeing your abs yet?! Keep reading for my top 3 tips for getting 6 pack abs!
Tip # 1 For 6 Pack Abs: Patience
Everyone wants six pack abs, but so few actually have achieved their desired core. Since we cannot lose weight in any specific spot, and we lose weight on our entire bodies, it is impossible to specifically target our abdominal area.
With losing weight or building muscle, it is important to understand that it is going to be a process. You didn't gain weight overnight so its not going to be lost overnight either. Everyone begins from a different starting line, so it might take someone 6 months to get a 6 pack while for someone else it could take 1 year.
There are also multiple factors that come into play when working for your abdominal muscles to appear.
Everyone's anatomy is different! It really all comes down to genetics, which causes the rectus abdominis (six pack muscles) to be different for everyone! We actually all have a six-packs already, but the muscles are not showing.
Body fat percentage, water retention along with the size and strength of your abdominals all determine abdominal definition. Focus on lowering your body fat and your abs will naturally begin to appear!
Tip # 2 For 6 Pack Abs: Commitment
Achieving a set of washboard abs, comes with its sacrifices. This can include avoiding drinking social events and having FOMO from that girls night at the bar! When deciding that you want a 6 pack, be honest with yourself about the effort it truly takes. Your priorities need to be in check.
It is easy to get derailed after a night out or a cheat meal. By not allowing yourself to fall off course, you are able to build momentum and push yourself closer to achieving a six pack. If you are having issues with staying on track, read my blog on How To Keep Up Your Momentum.
Commitment also means working out even when you don't feel like it. The only workout you will ever regret is the one that you don't do. I always feel better after I workout. Remember to have fun with your workouts! Take a dance class, go to hot yoga (my fav!) or go to the mountains and go on a hike.
Having an accountability partner has many benefits to keeping with your commitment as well. This person doesn't have to have the same goals as you, they need to be someone who knows and understands your goals so they can call you out when you need it!
Working out with someone and having a buddy will keep you accountable because you have someone depending on you too. This makes your workouts go by faster, they are more fun & you have someone to grab a shake with after!
Tip # 3 For 6 Pack Abs: Consistency
Achieving a set of 6 pack abs is a journey. Working at them consistently and adding in core training to your other workouts is a good place to start on this journey. While still taking rest days for your muscles to recover and rebuild, 10-15 minutes of specifically core exercises on top of your current workout is a good starting point.
In addition to training your rectus abdominis, also incorporate exercises that hit your internal and external obliques, transverse abdominals and internal stabilizers. You must work on strengthening your entire core! By doing moves that sculpt from every angle, you are allowing each of your muscles to engage and be targeted.
The BTES APP, will help you stay consistent because all your workouts already planned with our monthly calendar! It is built for your success!
Compound, full body movements promote more overall total fat loss because of a larger muscle response while being performed. Barbell squats, dumbbell lunges, pull ups and push ups are all great exercises for full body movement.
Make sure to also be consistent with your cardio workouts. With so many forms of cardio, you can spice up your workouts! Cardio interval training with ab exercises mixed in for your active recovery, or kickboxing HIIT are both a fun and smart way to workout.
Are you up for a workout challenge to get you started on your 6 pack? Check out this 500 Rep Shredded Abs Challenge below!
Abs aren't built overnight, these tips are just a few tools that can help you work toward your goal of achieving a strong, defined core. With proper nutrition, fitness, patience, commitment, and consistency, you are on your way to reaching your goal of a flat, chiseled stomach.
See you on the next workout!