What if I told you that you could achieve the six-pack abs of your dreams in less than one month?
Well, if I told you that, I’d be lying. Depending on your starting point, achieving a six-pack usually takes a lot of time and a lot of hard work. You need to optimize your diet, develop a great workout plan, and consistently improve every week.
That being said, you can make tons of improvements in 28 days if you have the right tools available!
In this article, I’ll review a 28-day six-pack abs plan to strengthen and define your abdominals. Will you have the beach body you’ve always dreamed of by the end of this plan? Probably not.
But if you continue to perform these movements and implement other healthy lifestyle changes, you’ll be there before you know it!
The 28 Day Six-Pack Abs Workout Plan
Be advised: this workout is not for the faint of heart! It may start off easy, but as the days go by, it gets very difficult, very quickly.
Therefore, if you’re finding that you are experiencing pain and abnormal fatigue while attempting this challenge, be careful. Check-in with your doctor to make sure that you haven’t injured yourself and stop if something doesn’t feel right.
There’s no shame in modifying a program to better fit your needs. Also, if you need help, there are many exercise professionals out there who would love to work with you!
The Exercises – 28 Days to Six-Pack Abs
Each day (apart from your rest days) will consist of 3 distinct exercises. These exercises include pushups, crunches, and leg raises. Each of these movements emphasizes the abdominal muscles, as well as other areas of the body.
I’ll break down these exercises in this section.
Pushups are a phenomenal exercise for overall health. Also, they help to increase abdominal strength and endurance.
How to Perform
- Start with your hands and toes on the floor.
- Your hands should be directly under your shoulders and your feet should be just an inch or two apart.
- Keeping your back straight, slowly lower yourself down towards the floor.
- Once you reach the bottom of the movement, slowly push yourself back up to the starting position.
Crunches are a terrific exercise for working the rectus abdominis muscle. This muscle is the one that lies right in the middle of the stomach. When the RA is very defined and strong, the lifter achieves the classic six-pack appearance.
How to Perform
- Lie on your back with your knees bent and your feet flat on the floor.
- With your arms crossed across your chest, slowly curl upward, bringing your shoulder blades off the ground.
- Once you’ve reached the top of the motion, slowly lower back down to the floor, keeping your abs tight the whole time.
If you’ve ever watched the Rocky movies, you know what a true leg raise looks like! This is one of the most difficult exercises for the abdominal muscles but can be easily modified to make it easier.
How to Perform
- Lie on your back with your legs straight.
- If possible, you’ll want to have a firm object to hold onto behind/above your head. This could include a heavy couch or a secured bar. If you don’t have something sturdy that you can use, you can still perform the movement without support.
- Raise both legs off of the ground, keeping them in line with your trunk.
- Once you’ve raised your legs as high as you can comfortably, slowly lower them back down to the starting position.
The Importance of Drinking Water
Another component of this 28-day plan is hydration. Drinking plenty of water will keep you from getting hungry, will help you recover, and will provide a host of other benefits.
The amount of water you drink each week with this program increases incrementally. I describe both the hydration and exercise progressions in the following section.
The Six-pack Abs Workout Weekly Breakdown
Each week, you’ll make some progressions in both water intake and exercise volume. The specific progressions are outlined below.
- For the first 3 days, your workout will start at a fairly light intensity. You’ll perform 10 pushups, 10 crunches, and 10 leg raises.
- On day 4, you’ll rest. Also, you should aim to drink a large glass of water on each of these days, including your rest day.
- On day 5, you’ll complete a set of 12 pushups, 12 crunches, and 12 leg raises. This is the last day where you will only drink a single glass of water.
- To finish out the week, days 6 and 7 will consist of 12 pushups, 12 crunches, and 12 leg raises. On each of these days, you’ll aim to drink 2 glasses of water.
- After resting on day 8, and drinking your 2 glasses of water, you’ll resume your workout on day 9 with 15 pushups, 15 crunches, and 15 leg raises.
- Day 10 will also consist of 2 sets of 15 pushups, 15 crunches, and 15 leg raises. Day 10 will mark your last day of drinking only 2 glasses of water.
- On day 11, you’ll complete 15 push-ups, 15 crunches, 15 leg raises, and drink 3 glasses of water.
- Day 12 is a rest day, but you’ll still aim to drink 3 glasses of water.
- On days 13 and 14, you’ll drink 3 glasses of water each day, while performing 17 pushups, 17 crunches, and 17 leg raises as well.
- Day 15 will include a set of 17 pushups, 17 crunches, and 17 leg raises, as well as 3 glasses of water.
- On day 16, you’ll sip 4 glasses of water, but take a break from the exercise.
- Days 17, 18, and 19 will consist of 20 pushups, 20 crunches, and 20 leg raises, along with 4 glasses of water each day.
- Day 20 is another rest day in which you’ll drink 4 glasses of water.
- Day 21 marks the first day of the last week of your program. You’ve almost made it!
- On this day, you’ll drink 5 glasses of water and perform 22 pushups, 22 crunches, and 22 leg raises. You’ll repeat these same parameters for days 22 and 23.
- On day 24, you’ll rest and drink 5 glasses of water.
- Now comes the home stretch! On day 25, you’ll finish 25 pushups, 25 crunches, and 25 leg raises. Also, you’ll drink 5 glasses of water on this day.
- Days 26 and 27 will consist of 6 glasses of water along with 25 pushups, 25 crunches, and 25 leg raises.
- The final day of the program, day 28, is a tough one. On this day, you’ll complete 30 pushups, 30 crunches, and 30 leg raises. Finish this day off with 6 glasses of water, and you’re done!
You won’t achieve your dream body overnight. However, this doesn’t mean that you can’t make small changes to help you get in shape.
Day by day and week by week, if you put in the effort, you’ll start to see results. Trust the process and commit to a routine. You’ll be amazed by what you can do!