6-Pack Abs In 30 Days

It’s easy to get 4-pack if you’re persistent with your workout routine and healthy diet but carving out the lower abs requires a bit more dedication. The good news is that you don’t really have to hit the gym for a 6 pack abs workout. The combination of the right nutrition and workout mentioned below can help you shred that belly fat that hides the muscles underneath. 

The Right Abs Diet is Everything! 

1. Stay away from processed and refined foods
2. Have 6 meals a day - one meal every 3 hours - adjust the quantity accordingly
3. Try and include a good amount of protein in your diet. You can do so by adding eggs, chicken, fish, etc. 
4. Eat healthy snacks like seeds, nuts, olives, snap peas, and avocados, etc. 
5. Include starchy carbs in your breakfast like rye, oatmeal, and sprouted bread. 
6. Try having things like brown rice, sweet potatoes, quinoa in your lunch. 
7. Eat vegetables for your evening meals. 
8. Drink a good amount of water throughout the day.
9. Plan your cheat meals every 10 days. 
10. Your post-workout drinks should contain 40-50g carbs and 20-30g proteins. 
    
    
    

6 Pack Abs Workout for Beginners

We’ll walk you through 6 exercises that you will need to do 4 days a week. The non-workout days should focus on the uphill treadmill (plain walking not running). The duration of your workout should be 45 minutes and if you complete earlier then you shall complete your 45 minutes with an uphill treadmill as well. The focus of your exercise should be the technique instead of speed. You can search the names of these exercises to see more detailed training videos. 

1- Overhead Squats 

This is one of the best exercises for lower abs and a great metabolism booster. It includes a number of compound movements that help you gain bigger abs. This exercise is done with a barbell. You will need to grab the bar almost at the ends with your palms facing down. Lift the barbell overhead and lock it in a way that your shoulders take the weight. 

After getting into the starting position, you will do squats with thighs getting parallel to the floor. After completing a squat, you can quickly push yourself back to the starting position. With a rest period of 30 seconds, you will have to do 3 to 4 sets of the exercise with 20 to 30 reps each set. 

2- Prone Knee to Same Elbow

This is a great exercise for mobilizing your obliques and hip flexors. This exercise is simple and does not require any equipment. You start with a push-up position and lift each one of your knees to the same side of elbow one after the other which makes it a single rep. You’re supposed to do 3 to 4 sets of this exercise with 30 seconds of rest and 10 to 15 reps. 

3- Prone Knee to Opposite Elbow 

This exercise also starts off with the same position as the previous one but each knee has to touch the opposite elbow to complete a single rep. You will also need to do the same number of reps and sets for this exercise with a 30 seconds rest. 

4- Swiss Ball Hamstring Curls

This one is a great exercise for working your glutes and hamstrings. Position your heels on a swiss ball while lying straight. For the starting position keeping your legs straight. Push your hips off the floor and stabilize this motion with the help of your glutes. Curling your heels to the bum will complete one rep. You will have to complete 10-15 reps for 3-4 sets each with a 30 seconds. 

5- Press-ups 

This is a great exercise for working pecs, triceps, and deltoids. These are basically the standard push-ups and it would be a good idea to increase this exercise for your 3rd and fourth week. You will need to do 3-4 sets of this exercise withh 10-15 reps each along with a 30 seconds rest.