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Build a strong, show-stopping core fast with these exercise & diet tips
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With the right diet and workout routine, getting a six-pack in 30 days is totally possible. The key is doing exercises that work out your abs and core while reducing your body fat as much as possible. We’ll give you all the workouts you need to emphasize your ab muscles, plus dieting tips to help you trim belly fat and show off all your hard work. Remember that all bodies are different, though—if it takes more than a month for your abs to show, that's OK. Getting in the right habits will get you there eventually, so let's go!
Best Ways to Get Abs in a Month
Do exercises that build your six-pack (rectus abdominis) muscles, like crunches, planks, sit-ups, and hanging leg lifts. Additionally, work your inner core with bridges and side planks, and integrate cardio exercises like running or cycling to burn the fat covering your abs. Exercise 6 days a week, 45 minutes a day.
Steps
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Calculate your body fat percentage to see if you need to lose weight . Fitness trainer Laila Ajani says “being on a calorie-restricted diet is going to help you lose fat, which is what shows the six-pack that we all have underneath the layer of fat on our stomach.” [1] X Expert Source Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. If your body fat percentage is not where it needs to be, you’ll know you need to work on cutting calories so you can lose weight. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source- Calculate your body fat percentage by entering in your height, weight, age, and a few measurements into this BMI calculator .
- If you're a man, aim for a body fat percentage of less than 15%. [3] X Research source
- If you're a woman, work toward a body fat percentage of less than 20%. [4] X Research source
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Do exercises that build your rectus abdominis muscle. The rectus abdominis is the muscle that’s responsible for the appearance of a six-pack. To get a six-pack, you’ll need to work out this core muscle so it grows stronger. Some good exercises you can do to work out your rectus abdominis include: [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Crunches
- 3 sets of 10-12 reps [6]
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Expert Source
Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. - Planks - 5 reps, holding for as long as you can
- Sit ups - 3 sets of 10-12 reps
- Chin ups - 2 sets of 10 reps
- Hanging leg lifts - 3 sets of 10-12 reps
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- 3 sets of 10-12 reps [6]
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Expert Source
Laila Ajani
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Engage in exercises that work your inner core muscles. When you’re trying to get a six-pack, you also want to work out your inner core muscles. These deep muscles serve as the foundation for your six-pack and the rest of your torso. [7] X Research source Some exercises you can do to work out your inner core muscles are: [8] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Bridges - 2-3 sets of 12 reps
- Stability ball knee tucks - 2-3 sets of 8-12 reps
- Side planks - 5 reps, holding for as long as you can
- Flutter kicks - 3 sets of 15-20 reps
- Bicycle crunches - 3 sets of 15 reps
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Include cardio exercises in your workouts if you need to lose weight. Ajani says that high-intensity cardio exercises can also help you burn fat so your six-pack is more visible. [9] X Expert Source Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. If your body fat percentage is too high, work in some cardio on top of your ab and core exercises. Cardio exercises you can do to lose weight include: [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source- Running or jogging
- Swimming
- Using an elliptical
- Cycling
- Jumping rope
- Rowing
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Work out 6 days of the week for 45 minutes each day. Since you’re trying to get a six-pack in a month, you’ll need to maintain a vigorous workout schedule. Doing 45 minutes of ab, core, and cardio exercises 6 days each week may help you lose weight and gain muscle, getting you closer to achieving your goal. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Devote each workout session to either ab, core, or cardio exercises.
- For example, on Monday you do a variety of ab exercises, like crunches, planks, and sit-ups. On Tuesday, you do a variety of core exercises, like bridges, side planks, and flutter kicks.
- If you’re trying to lose weight while getting a six-pack, try to devote 2 or more days of the week to just cardio exercises. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Eat protein-rich foods to build muscle. Protein is an important building block for muscles. To get a six-pack in a month, try to eat around 0.75 grams of protein per 1 pound (0.45 kg) of body weight every day to help your abdominal muscles grow bigger and stronger. [13] X Research source Healthy, protein-rich foods you can eat include: [14] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Fish
- Beans
- Reduced fat Greek yogurt
- Reduced fat cottage cheese
- Nuts
- Eggs
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Include more complex carbs in your diet to fuel your workouts. Carbs will help fuel your body during your workouts so you’re able to exercise more. Try to have carbs make up about 45% to 65% of your total daily calories. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Stick with complex carbs, like fibers and starches, which are healthier than simple carbs. Some foods you can eat that have complex carbs are: [16] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Whole grains
- Fruits
- Starchy vegetables like sweet potatoes
- Legumes like peas and beans
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Eat foods that have healthy fats to support your diet. Not all fats are bad for you, and some fats can actually help you build up your core muscles. Healthy fats, like unsaturated fats, can improve your metabolism and help your body absorb nutrients. [17] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Aim to have healthy fats make up around 15-20% of your total daily calories. [18] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source You can find healthy fats in foods like:
- Avocados
- Tofu
- Sunflower, sesame, and pumpkin seeds
- Walnuts, almonds, peanuts, cashews, and other nuts
- Olive oil
- Fatty fish such as salmon or tuna
- Almond butter
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Try to avoid eating unhealthy processed foods. Many processed foods, like chips, cookies, fast foods, and processed meats, are high in unhealthy fats, sugars, and sodium. Eating too many processed foods can cause you to gain weight. [19] X Trustworthy Source National Institutes of Health U.S. government agency for biomedical and public health research Go to source Too much body fat will conceal a six-pack, so try to stay away from processed foods.
- Eating ultra-processed foods can cause you to feel hungrier and less full, which might also cause overeating that leads to weight gain. [20] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Drink more than 8 glasses of water every day. Since you'll be working out almost every day, you'll need to start drinking more water so you don't get dehydrated. Drinking plenty of water will also prevent bloating, which can conceal a six pack. [21] X Research source On top of drinking the recommended 8 glasses of water a day, try to drink: [22] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- 15–20 fluid ounces (440–590 mL) of water 1-2 hours before your workout.
- 8–10 fluid ounces (240–300 mL) of water 15 minutes before your workout.
- 8 fluid ounces (240 mL) of water every 15 minutes during your workout.
- Stick to water and avoid drinking sugary sodas and energy drinks.
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Keep track of your calorie and nutrient intake using a journal. To get a six-pack in a month, make sure you’re sticking to a healthy diet. Logging what you’re eating each day can help you stay on track. It’s also a good way to monitor how many calories you’re eating if you’re trying to lose weight. [23] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- For each meal, write down what time you ate, what portion sizes you used, and how many calories or grams of protein were in each food. [24] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- “Make sure to include how different foods make you feel after you eat them,” Clinical nutritionist Tara Coleman recommends. “You may find that some food that you think you love makes you feel bloated… and other foods that don’t seem as exciting make you feel fantastic.” [25]
X
Expert Source
Tara Coleman
Clinical Nutritionist Expert Interview. 22 April 2021. - You can also keep track of what you’re eating through a fitness app like MyFitnessPal .
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How Do You Strengthen Your Core Muscles?
Exercises and Dietary Changes to Get a Six Pack
Expert Q&A
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QuestionWhat can I do to get a six-pack faster?Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).Start by doing core exercises up to 6 times a week to strengthen your abs. On top of that, be sure to do cardio exercises and reduce your caloric intake to help shed any stomach weight you have.
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QuestionHow do I measure my percentage of body fat?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Use a BMI calculator to get an approximate idea or get a professional to do caliper testing to determine your body fat.
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QuestionCan I do an ab workout on Monday and then go for a run on Tuesday?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Yes, but really if you need to lose any fat you should do cardio of some kind 6 days a week.
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Tips
- Try to focus on the way your clothes fit instead of reading the scale. If you’re adding muscle mass on top of losing weight, the reading may not change much, but your clothes will probably feel looser. [26] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to sourceThanks
- If your goal is to lose body fat, try to stick to a healthy eating plan, not a diet. An eating plan just adjusts what you’re already doing, while a completely new diet can be hard to stick to. [27] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to sourceThanks
- There’s no way to target belly fat specifically—your genes, gender, and age all control where your body stores and loses fat. The best way to get rid of belly fat is to focus on losing weight in general. [28] X Research sourceThanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Calculate your body fat percentage first before beginning any workout plan. Knowing where you stand will determine if you need to focus on fat loss through diet and cardio before your six pack will become visible. Use an online calculator to get an estimate.
- Perform exercises like crunches, planks, and hanging leg lifts that specifically target your rectus abdominis, the long muscle that makes up the six pack. Work this muscle group to hypertrophy so the ab outline grows more defined.
- Maintain a high protein diet with foods like fish, Greek yogurt and eggs. Protein provides the amino acids to build and repair muscle fibers broken down during training. Shoot for 0.5-1 gram per pound of body weight daily.
- Incorporate bridges, flutter kicks, and other moves working your entire core region. Having a strong overall midsection provides an inner "corset" to support and showcase your six pack muscles.
- Limit unhealthy processed foods like chips, fast food and frozen meals. These items tend to be high in sugar, unhealthy fats and sodium which promote fat storage around your midsection.
- Log everything you eat each day in a food journal or app. Monitoring your nutrition helps ensure you stick to your plan and serves as extra motivation to make healthy choices.
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References
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ https://my.clevelandclinic.org/health/articles/9464-body-mass-index-bmi
- ↑ https://www.hprc-online.org/physical-fitness/training-performance/optimal-body-fat-and-body-composition-military-fitness
- ↑ https://www.hprc-online.org/physical-fitness/training-performance/optimal-body-fat-and-body-composition-military-fitness
- ↑ https://my.clevelandclinic.org/health/diseases/21807-abdominal-muscle-strain
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/abdominal-muscles
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-strength/art-20546851
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout
- ↑ https://www.helpguide.org/harvard/whats-the-best-exercise-plan-for-me.htm
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
- ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/how-much-protein-should-i-eat-to-gain-muscle
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
- ↑ https://medlineplus.gov/ency/imagepages/19529.htm
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
- ↑ https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-foods-linked-weight-gain
- ↑ https://www.health.harvard.edu/staying-healthy/ultra-processed-foods-appear-to-cause-overeating-and-weight-gain
- ↑ https://www.psychologytoday.com/us/blog/you-illuminated/201010/why-your-brain-needs-water
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- ↑ https://health.clevelandclinic.org/how-to-keep-a-food-journal
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-diary-how-to-keep-track-of-what-you-eat
- ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 April 2021.
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
- ↑ https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html
- ↑ https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html
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To get a six pack in a month, do exercises like crunches, planks, sit ups, and chin ups to tone your abdominal muscles. To work your inner core and further define your muscles, do bridges, side planks, and butterfly crunches, and add cardio 6 days per week to shed fat and gain definition. Add plenty of protein rich foods to your diet to help support and build your muscles, and you should start seeing results after 30 days! For tips on other abs-specific exercises you can try, read on!
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