How to Get a Six Pack in Less than 4 Weeks
What if I told you that you can lose belly fat and get six-pack abs in less than 4 weeks, what would you say? Well if you’re like me, you’ll say where do I sign up.
That is exactly what you’re going to learn in this article: how to get six-pack abs in just 4 weeks.
When it comes to losing abdominal fat and getting your six-pack abs muscles to show, you need two things: A good diet and a killer six-pack abs workout.
If you need help with your diet, you can grab our 7-Day Belly Fat Diet Plan here…
In this post, we’ll mainly focus on the six-pack workout that’ll shred your stomach. The goal of this ab workout is to get your abdominal muscles and core stronger.
No part of your abs will be left untouched. From your lower abs, the upper abs, to your obliques, your abdominal muscles will be engaged throughout the workout.
There are only 5 exercises in this six-pack ab workout. You don’t need any weight or exercise equipment to follow along. All you need is a yoga mat for comfort and some spacious area in your house.
Add this workout 2-3 times a week for a month to start getting stronger more solid abs.
But with that said, these shouldn’t be the only exercises you do. To boost fat loss, you should combine this with your regular workout routine. This is to ensure you are also working with other parts of your body and increasing your metabolism.
How to Get a Six Pack in Less than 4 weeks
To get your six-packs to show in 4 weeks, you need to commit to putting in the effort not just in this workout, but also to get good nutrition.
The most important element of getting ripped abs is having a good nutrition plan. Not how hard you train or how much time you spend in the gym. You cannot out-train a bad diet, and if you don’t have a clean eating habit, start there.
You need to eat healthy and work out regularly to get your body fat levels down low enough that you can see your abs.
Once you take care of your diet, it’s time to add in an abs-ripping workout plan.
There are 5 total ab exercises in this routine. Working from the upper to the lower and the side obliques.
Six-Pack Abs Workout
This 4-week six-pack abs workout has 5 abs and core exercises.
Together, they hit the lower abdominals, front six-pack abs, upper abs, and obliques. They also engage your entire core, increasing your core strength and stability.
The key to building your six-pack abs is hitting all the abdominis muscles from different angles.
Because you are hitting the muscles in the same region with each exercise, one set of each is all you need.
To speed up the fat loss, you can pair this with a HIIT workout a few times a week.
But as for the abs workout, this is the exact exercise routine you need to shred every angle and part of your mid section.
It’s essential that you follow the exercise circuit the way it is. It’s designed to hit a different region of your abs while giving the other parts getting some active rest.
Perform each move for 10 reps. It’ll only take you 5 minutes, but this workout will leave your abs on fire.
By week 3, increase the reps by a small increment, 2-3 reps. This’ll continue to give your abs and core the challenges they need to build lean muscle mass.
Six-Pack Workout Ab Exercises:
1. Crunch Leg Up
The crunch leg up with a floor core exercise that hits your lower, middle, and upper abs. It’s a variation of the basic crunch but with your feet up toward the ceiling.
This adds more challenge and intensity to the basic crunch and forces your lower abs to be engaged.
If you are looking to flatten and shred your midsection, this is the exercise to do.
How to Perform
- Lie flat on your back with your hands behind your ears, supporting your head.
- Lift both your legs up and keep them perpendicular to the floor.
- Engage your core and crunch up, pulling from your abs. Your shoulder blades should be off the floor and back flat.
- Hold the position for a moment and return to the starting position.
- Perform 10 repetitions.
The v-crunch is an exercise that engages the hard-to-reach lower abs. It’s one area that often gets neglected in many ab workouts, so be sure to add it in.
How to Perform
- Lie faceup on the floor and lift both your legs and arms up toward the ceiling.
- Using your core, bring your upper back off the floor and reach toward your feet with your hands.
- With control, return to the original position and repeat 10 times.
Don’t underestimate this simple exercise. It takes some coordination skills and basic core strength.
How to Perform
- Lie on your back with your legs fully extended. Bring your arms back above your head.
- Bend your knees and bring them up toward your chest until your thighs are perpendicular to the floor.
- Bring your right arm towards your chest as you straighten your left leg. Return and switch sides. Perform 10 reps per side.
4. In and out Crunch
The in-and-out crunch is a crunch move you perform from a seated position. It’s far more challenging than it looks and works your entire core and abs.
How to Perform
- Sit on the floor with your knees bent and feet planted on the floor. Support your body with your hands behind your body as you lean back slightly.
- Engage your core and extend your legs out in front of you. With abs tight, bring your legs in and fold them in front of your chest.
- Repeat 10 times.
5. Heel Touch Crunch
This unassuming exercise fires up the sides of your abs, and obliques. It’s simple to perform, yet you never feel your obliques working that hard. For those with a weaker back, this is also a safer ab workout for your back as it doesn’t require crunching up.
How to Perform
- Lie flat on your back with your feet on the floor and knees bent.
- Keep your hands on your sides and slightly lift up your shoulder blades off the floor, while keeping your back still gently pressed on the floor.
- Bend at your side and reach over to your right heel with your right hand. Return to the middle and repeat on the other side.
- Complete 10 reps per side for 1 set.