The workout routine for 6-pack abs includes reverse crunches, woodchoppers, weighted crunches, and serratus jabs. Detailed instructions and proper form are given for each exercise, targeting different core muscles.
You will be able to see somewhat of a difference in 2--3 weeks if you are eating right and working it regularly, but you aren't going to go from zero to a six-pack in that period of time. It takes commitment, devotion to your exercises, and of course, time, if you want to truly be happy with your results.
The best workout routine for abs includes a combination of exercises that target all areas of the abdominal muscles. These exercises should focus on both the upper and lower abs, as well as the obliques. Some effective exercises for abs include crunches, planks, Russian twists, leg raises, and bicycle crunches.
Bicycle Wins!
This exercise was found to be the single most effective ab exercise by the American Council on Exercise! Bicycle works both on the rectus abdominis (the 'six pack') and the obliques. Lay on your back with knees in to the chest, hands lightly supporting your head.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
“Front planks are a great way to work the abs and obliques. Some people complain that you can't get a 'six-pack' look by doing planks. Not only is that false—you can achieve that look if you do planks on one arm and one leg—but it raises the question of your intention.
"If one is starting with an average body fat percentage and adheres to a disciplined diet and exercise plan, it might take anywhere from 3 to 6 months to start seeing noticeable changes in abdominal definition," says Gontang.
Most experts suggest anywhere from 10 up to 30 seconds is plenty. “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that.
So, killer abs boil down to diet, cardiovascular exercise and resistance training. If you do all three at the same time, you can get some progress in about six weeks. You might not end up with a 6-pack, but at least you won't be carrying around the ENTIRE keg.
Get active.
Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.
Banana which is a good source of potassium is recommended for having good abs.
It helps keep your stomach full and it helps flush out excess sodium to prevent belly bloating. How much water do you need to drink? BODi recommends using your body weight as a general guide to get started: Drink your body weight divided by two in ounces.
As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It's OK to start with shorter sets and work up to 60 seconds,” he says.
The bottom line. Both crunches and sit-ups can build abdominal strength and endurance. But crunches may be more effective and efficient and have a lower risk of injury than sit-ups. Advanced exercisers may find some benefit from including sit-ups in their routine.