Whether you’re aiming to achieve your fitness goals or simply want to look good in a swimsuit, acquiring a sculpted set of six-pack abs is a goal shared by many.
Getting a six-pack requires dedication and hard work, but you don’t have to hit the gym seven days a week or become a professional bodybuilder to do so.
It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs. While some of these sites are legitimate, most are just trying to scam you out of your hard earned money.
When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam.
With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don’t have the time to sift through all of that junk to pick out a winner.
Here are 7 simple ways to achieve six-pack abs in 10 days and safely.
Rule 1: Eat Enough Protein and Healthy fats
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.
That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down.
This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet! This goes for women also, not just men.
As we are all humans with basically the same DNA and tissues, we all need protein in order to survive and also to burn body fat!
Rule 2. Exercise Your Abdominal Muscles
The rectus abdominis is the long muscle that extends vertically along the length of your abdomen.
Although most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements.
Other abdominal muscles include the internal and external obliques and the transverse abdominis.
Exercising these muscles is key to increasing muscle mass and achieving six-pack abs.
However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.
For example, one study found that doing abdominal exercises five days per week for six weeks had no effect on belly fat in 24 women
Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.
Rule 3. Stay Hydrated
Water is absolutely crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation.
Staying well-hydrated may also help bump up your metabolism, burn extra belly fat and make it easier to get a set of six-pack abs.
In fact, one study found that drinking 500 milliliters of water temporarily increased energy expenditure by 24% for up to 60 minutes after eating
Other research shows that drinking water may also reduce your appetite and increase weight loss.
One study with 48 middle-aged and older adults found that people who drank water before each meal lost 44% more weight over a 12-week period than those who didn’t
Water requirements can vary based on a variety of factors, including age, body weight and activity level.
However, most research recommends drinking around 1–2 liters (34–68 ounces) of water per day to stay well-hydrated.
Rule 4 .Master the Plank
The plank, and its many variations, is one of the most important exercises you can do. The basic move may appear boring and easy—after all, you look like you’re simply holding a pushup position with your weight supported on your forearms or hands.
“The plank is easy only if you’re doing it incorrectly or don’t know how to make it more challenging,” said Wunsch. What’s more, he adds, the plank is key because it teaches you to make your core stiff. “That’s a skill you need for almost every exercise.”
So how do you perfect this exercise? Focus on keeping your spine aligned, squeezing your core and glutes to activate your muscles. And remember that you can always evolve the plank to incorporate more challenge while maintaining that tight core and glutes. Try this resistance band variation.
Rule 5: Stop Doing Thousands Of Crunches
Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.
Working as a fitness model, I generally work abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this! Here is a list of great compound exercises that you should have in your workout program:
Rule 6: Use and DO More Cardio Methods
I’m sure you’ve probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed.
Hop off of the machine and immediately perform a set of 20 exercise ball crunches. Get back on the machine and crank it back up again. Repeat 5-8 times.
You can throw in a variety of different ab exercises during this interval session such as reverse crunches, planks, etc
Rule 7. Cut Back on Refined Carbs
Cutting back on your consumption of refined carbohydrates can help you lose extra fat and gain six-pack abs.
Refined carbs lose most of their vitamins, minerals and fiber during processing, resulting in a final product that is low in nutritional value.
Eating lots of refined carbs can cause spikes and crashes in blood sugar levels, which can lead to increased hunger and food intake
Eating plenty of whole grains, on the other hand, has been linked to a reduced waist circumference and lower body weight
In fact, one study found that people who ate a high amount of refined grains tended to have a higher amount of belly fat compared to those who ate more whole grains
Swap out refined carbs from foods like pastries, pastas and processed foods and instead enjoy whole grains such as brown rice, barley, bulgur and couscous to help support satiety and burn belly fat.