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5 Ways To Get Six-Pack Abs

December 9, 2019

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Having a flat stomach and six pack is a dream of many people. Not only men, even many
women who also want to have it. Six pack abs can make someone look more attractive. To be
able to have six pack abs, you must focus on burning body fat, not on weight loss. From various
sources, Gold’s Gym has summarized 5 ways to get six pack abs along with exercises you can
do. Check ‘em out!


1. Drink enough water

Our body consists of 60% water, so if there is a lack of water or dehydration, it will cause many
problems to the body. Water functions starting from the disposal of impurities to regulate body
temperature. A well-hydrated body can help improve the system of metabolism, burn belly fat,
and can help you getting six pack abs faster. You need to drink about 1-2 liters of water every
day.


2. Increase cardio training

Cardio is a type of exercise that can increase heart rate. Doing cardio regularly can help you
burn more body fat. There is research that says that cardio is very effective in burning fat in the
stomach and can help build abdominal muscles. While in other studies found the fact that the
more often a person does cardio exercises, the more abdominal fat is eroded. That is why
cardio is one of the exercises in getting six pack abs.

You can practice cardio for 20-40 minutes with moderate to high intensity every day, or about
150-300 minutes in one week. Some of the easy cardio exercises done everyday are running,
walking, biking, and swimming.


3. Pay attention to diet and nutritional intake

When you want to shape your body and increase muscle mass, one important factor that you
must pay attention to is your diet and nutritional intake. One of the good foods to get six pack
abs is complex carbohydrates, such as brown rice and sweet potatoes. This complex
carbohydrate you can consume at breakfast so that there is a long time to digest them and
absorbed by the body properly. You can also add the complex carbohydrate menu with
non-flour vegetables like cabbage, green beans, and lean protein from chicken and fish.
You can also eat high protein foods after exercising to repair and rebuild muscle tissue. Besides
diligently eating high protein foods, some types of foods that you should consume are high fiber
foods such as fruits, vegetables, whole grains, and nuts. The goal is to get rid of fat in your
stomach.


Foods that you should avoid are processed foods and packaging that are high in fat and sugar,
especially when you want to eat snacks that are usually unhealthy and bad for the body.
Instead, you can replace these snacks with healthier ones like fruit, or other nutritious snacks. In
addition, replace unhealthy processed foods with whole foods because it can help you lose
weight, reduce belly fat, and help form six pack abs.


4. Do a combination of abdominal exercises

Doing a combination of abdominal exercises is a powerful way to get six pack abs. Some
exercises that you can do to quickly build abdominal muscles are sit ups, planks, pull ups
coupled with moving your legs like kicking towards the front, and headstand with your feet
moving right and left.

You can also do exercises by lying on your back, then bend your knees and feet up the floor.
Place your hands behind your head. Inhale and lift the hips off the floor to bring the knee toward
the chest. Raise your shoulders from the floor at the same time. Exhale before lowering yourself
back to the starting position. You should do this movement regularly for maximum results.


5. Get enough rest

One way to get six pack abs is you have to have good sleep for at least 7-8 hours at night. By
sleeping regularly every day, you will avoid eating snacks at night because you will feel bored
when you're not sleeping.

You are advised to eat about 2-3 hours before bedtime. Sleeping for 7-10 hours per night is like
fasting and this is catabolic to muscle growth. However, eating before going to sleep can help
repair muscles, other tissues, cell regeneration, and increase protein synthesis. Muscles are

broken down in this condition to supply amino acids in the stomach during sleep or fasting. So,
eat before bed and sleep regularly is very important to balance out all the exercises you do.