How do I get a set of rock-hard abs?
Isn’t that the question we are always asking ourselves? Unless you are the person with rock-hard abs already... If so, then KUDOS!
The truth of the matter is, most of us want the six-pack but are a bit far away or maybe just nearly there. So, how does one get from flab to fab? Nearly there to there?
Can you work your abs every single day to get there? The answer to this question is yes, you can, but it will not give you the results you are hoping for. Your abs are, of course, muscles but thin in comparison to other muscles in your body. Just like any other muscle, your abs need time to recover. It’s also not just about exercise. Diet plays a major part!
Ready to build those ab muscles? Let's discuss the ways you can get your abs into wicked shape, and let's be honest about how you get there.
How Can I Get a Six-Pack? | Tips to Get the Abs You Want
It Starts in the Kitchen
Abs don’t just happen in the gym. You have to work on your diet too. Up your protein intake and cut out those added sugars and processed foods. To cut out sugar is extremely difficult if you are doing it cold turkey. If you are like most people and need to ease your way into eliminating sugar, here's a blog about sugar swaps and healthy alternatives.
Along with upping protein and eliminating processed food and sugars from your diet, you should drink plenty of water and stop eating before 8 pm, or at least two hours before you go to bed at night. Make sure you get good sleep and allow your body to digest and refresh. When it comes to meals, we recommend at least 5-6 small meals a day to keep your metabolism up. If you do a workout that day, consume protein within 30 minutes of your workout to help build muscle and recover. Need some inspiration when it comes to pre-workout and post-workout meals? See this blog for some delicious and healthy ideas.
Learn more about how vital nutrition is in the following article:
The 80% Nutrition, 20% Exercise Rule
Increase your Cardio
Cardio helps you burn fat, which in turn helps you lose weight. But steady-state cardio will only get you so far and maybe not in the quickest way. HIIT cardio is perfect for getting your heart rate in the fat-burning zone, allowing your body to stay in caloric afterburn. HIIT workouts are quick and effective and perfect for those with busy schedules. Steady-state cardio will get you results, too, but in more time. Studies have shown that cardio exercises, HIIT and steady-state, are extremely effective in reducing belly fat, which in turn can give you those abs you’ve been working for. Get some cardio in three to four times a week, and you will see results.
Want to know all differences between HIIT and Cardio? The benefits of HIIT?
Check out the following HIIT blogs and become an expert, or try the workout below!
HITT vs. Cardio
BENEFITS OF HIIT
HIIT CARDIO WORKOUT
The perfect abdominal and core exercises
Now that you’ve changed your diet and upped your cardio, it’s time to add in those perfect core exercises to create those abs. As mentioned above, you don’t need to work your abs every day to see results. It's good to let them rest, recover, and repair. It’s also good to switch up the ab exercises, just like any other muscle group. One day you can do an ab workout with body weight, and the next day you can add some weights. Weights help thicken your abs, whereas bodyweight exercises help shred and cut your abs up. The combination of both is vital to achieving the greatest results. It's best to do higher reps with the bodyweight exercises and lower reps with the weighted ab workouts.
Here are some examples of exercises you can add to your daily workouts:
Bodyweight Ab Exercises:
- Plank: Learn how to do it properly and maintain a straight line. Hold it for 20 seconds and, over time, build up to 30, 45, or 60 seconds. Learn more about how to do a perfect plank here. Ready for side planks? We got you! Here's a video on perfect side plank form.
- Bicycle crunches: The bicycle crunch is another great core exercise that engages many muscles at once to help work the core in every possible way. Add this to your ab routine if you haven't already.
- Crunches on an exercise ball: These days, many people already have an exercise ball at home, so if you've got one, give this exercise a try.
Weighted Ab Exercises:
- Barbell Rollouts: The barbell rollout is a favorite to all gym rats. It fires up your abs without engaging your lower back, requiring your abs to be tight and strong. Pro Tip: Keep your feet up, so you're less likely to cheat by pulling with your legs.
- Weighted sit-ups: To start, hold the weight at your chest and lay on your back. You can have your knees bent or straight out. Sit up with your weight steady at the chest. For an added shoulder workout, lift the weight up and into the air in your seated position for a shoulder press.
- Weighted oblique standing crutches: Hold weights in either hand and crunch your obliques on either side. This is a great way to get an oblique workout without compromising your back. Just remember to keep your core tight.
Learn more about your abs and what exercises you can do to achieve a six-pack through the Genesis blog below!
2,000 Crunches does the belly good?
Ready to workout and light that core on FIRE? Check out the ab workouts from Genesis below:
Core, Core, Core!
HIIT Abs Workout
Want to get the most out of every workout AND avoid gym injury? Check out this blog on common workout mistakes and how to avoid them.
The Bottom Line:
There’s no magic fix to getting rock-hard abs, but there are steps you can take to achieve them. It takes dedication and hard work to get a six-pack; it takes proper nutrition, cardio, and weights. Give yourself some grace and keep moving towards your goal. Don’t give up! You can do it, and we can help!
Sources:
https://www.muscleandfitness.com/workouts/abs-and-core-exercises/top-5-weighted-abs-exercises-lean-shredded-core/
https://www.mensjournal.com/health-fitness/6-weighted-ab-exercises-shredded-six-pack/
https://www.verywellfit.com/how-to-get-six-pack-abs-3120080
https://www.healthline.com/nutrition/best-ways-to-get-abs#section9
https://www.menshealth.com/fitness/a19519353/six-pack-science/
