How To Get Six Pack Abs in a Month or Less

How to get six pack abs in less than a month
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For both men and women, a shredded six-pack is a common exercise goal.

Most people strive to achieve this goal as quickly as possible. Unfortunately, it usually takes a significant amount of time to develop defined abdominals.

Wouldn’t it be great if you could achieve the abs of a Hollywood celebrity in less than a month? Well, depending on your starting point, you may be able to!

That being said, if you have a high level of body fat, you probably can’t safely lose enough weight and perform enough exercise to get a six-pack in a month (1). 

But, by practicing the routine described in this article (and cleaning up your diet), you can slowly but surely strengthen and define your abs. Before you know it, you’ll have the six-pack of your dreams!

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How to Get Six Pack Abs In Less Than a Month

How to Get Six Pack Abs In Less Than a Month

Losing belly and getting six-pack abs require changes in both your diet and exercise regimen. In fact, it’s the same process as losing weight. It’s about managing the incoming calories and increasing the calories going out through exercise.

In this article, we’ll assume that you already lost weight around your belly and you just need to sculpt your abdominal muscles to get your abs to start showing. So we will focus on the ab workouts aspect and not the eating. If you need help there, you can start with this belly fat-burning food list.

The Six Pack Abs Workout Routine for Quick Gains

The best six-pack abs workout routine

In this routine, you’ll perform six different movements. Each of these moves is designed to work a different area of the abs, leaving no stone unturned. 

Best of all, you can perform these movements without any equipment. In fact, all you need is some floor space!

Again, the importance of a proper diet while performing this routine cannot be overstated. You need to be sure that you aren’t taking in too many calories so that you can lose excess fat. Luckily, most people can start to see their abs once their body fat percentage drops to around 15%.

Now, let’s take a look at the exercises in question!

W Leg Lifts

W Leg Lifts

This exercise requires you to draw an imaginary “W” with your legs. In doing so, you hit all of the major muscles in the abdominal region. For many people, this move will be very intense. 

Therefore, don’t be discouraged if you can’t get it down on your first or even second try. Give it some time, and you’ll be repping these out before you know it.

How to Perform

  1. Lie flat on your back, with your legs out straight.
  2. Keeping your knees extended, lift your legs all the way up (along with your low back) toward the right side of your body.
  3. Then, lower your legs back to the ground.
  4. Next, lift your legs and low back up toward the middle of your body, but only about halfway through the range of motion.
  5. Return your legs to the ground and repeat step 4.
  6. Finally, return your legs to the ground and then lift them back up toward the left side of your body.
  7. At this point, you will have created your first “W”.
  8. Repeat this pattern until you have drawn 10 W’s.
  9. Rest for 30 seconds then move on to the next exercise.

Mountain Climbers

Mountain Climbers

Mountain climbers, as they are, provide an excellent workout. When they are progressed in the following way, however, they become even more difficult and effective.

How to Perform

  1. Begin in a pushup position.
  2. Bring your right knee toward your left elbow.
  3. Once you’ve lifted your knee as far as you can, protract your shoulders so that you “raise up” higher in the air.
  4. Then, allow your shoulder to retract again slightly, and return your right foot to the starting position.
  5. Repeat on the other side.
  6. Continue to alternate in this pattern for 30-45 seconds, then rest for 30 seconds and move on to the next exercise.

Butterfly Sit Ups

Butterfly Sit Ups

There’s nothing like good old-fashioned sit-ups for defining the abs. 

The butterfly modification on the situps doesn’t necessarily increase the abdominal activation. However, by adding in the butterfly move, you can also work your shoulder muscles and increase the overall difficulty of the movement.

How to Perform

  1. Lie flat on your back with your knees bent and your feet flat on the floor.
  2. Perform a full sit-up.
  3. As you sit up, swing your arms out to the side in a “W” shape.
  4. In combining these movements, you’ll use more muscles, burn more calories, and work towards defining your abdominal region.
  5. Complete 10-15 reps, rest for 30 seconds, then move on to the next exercise.

Oblique Knee Tucks

Oblique Knee Tucks

This portion of the program crushes the oblique muscles. Additionally, this exercise incorporates some extra stability work to increase the difficulty of the exercise and the overall muscle activation.

How to Perform

  1. Start in a seated position, with your hands behind you for extra stability.
  2. Tuck both of your knees toward the left side of your chest, then kick them both back out in front of you.
  3. Next, tuck both knees toward the right side of your chest, and kick them back out in front of you.
  4. You’ll want to attempt to perform this movement as described for 30-45 seconds. Then, you’ll rest for 30 seconds and move on to the penultimate exercise on the list.

Crunch Iso Holds

Crunch Iso Holds

This movement emphasizes the rectus abdominis (the six-pack muscle). Plus, by using an isometric contraction, you can increase muscular endurance in this region. 

How to Perform

  1. Lie flat on your back with your knees bent and your feet flat on the floor.
  2. Perform a crunch by lifting your shoulder blades and upper back toward the ceiling.
  3. At the top of the movement, hold the contraction for 5 seconds, then return to the starting position.
  4. Repeat for 10-15 reps, rest for 30 seconds, then move on to the last exercise on the list. 

Rotational Sit Ups

Rotational Sit Ups

Last but not least, we have a move that hits the obliques, rectus, and other core muscles all at once. This move should be performed explosively in order to develop strong, type II muscle fibers.

How to Perform

  1. Lie flat on your back, with your feet on the floor and your knees bent.
  2. Perform a full sit-up, while bringing your left elbow toward your right knee.
  3. Return to the starting position, then repeat on the right side.
  4. Complete 10-15 reps per side, then you have completed the workout!

Progressing the Workout

As you get stronger, you will need to progress the workout steadily. You can do this in a number of ways. However, you should start by increasing your reps each session. For example, if you could only get 8 reps on some of the exercises during your first session, try for 9 or 10 on your next attempt.

As time goes by, you’ll slowly start to notice that the moves are becoming easier and that your abs are starting to show. Keep making healthy changes to your diet and exercise programs, and you’ll have your dream body in no time!

Works Cited

  1. Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46. PMID: 21804427.

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Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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