💪 Step-by-Step Guide: How to Build Six-Pack Abs
🥗 1. Reduce Body Fat — Most Important
To make your six-pack visible, you need to lower your body fat percentage to about 10-12% for males and 18-20% for females.
Stay in a Calorie Deficit (consume fewer calories than you burn).
Avoid: junk food, sugary drinks, fried food
Eat more: protein-rich foods (eggs, paneer, chicken, lentils), fruits, vegetables, oats, and brown rice.
🏋️♂️ 2. Daily Abs Workout (15-20 minutes)
Do the following abs exercises every day or every alternate day:
Exercise Time/Reps
Crunches 20 x 3 sets
Leg Raises 15 x 3 sets
Plank 1 min x 3 sets
Bicycle Crunches 20 each side x 3
Russian Twists 20 x 3 sets
Mountain Climbers 30 sec x 3 sets
📝 No gym? You can do all of these at home, just grab a yoga mats
🧘♂️ 3. Include Cardio (30 minutes)
Cardio helps reduce body fat:
🚶♂️ Aim for 10,000 steps daily.
🏃♂️ 30 minutes of brisk walking or jogging.
🪙 Free option: Skipping rope (jump rope) – 500 skips per day.
💧 4. Stay Hydrated & Get Enough Sleep
Drink 3-4 liters of water daily.
Get 7-8 hours of sleep each night (this helps your muscles recover and grow).
🕒 5. Daily Routine Example
Time Activity
7 AM Wake up + drink 2 glasses of water
7:30 AM 30 minutes of cardio or skipping rope
9 AM Protein-rich breakfast
11 AM Fruits or snacks
1 PM Healthy lunch (brown rice, dal, vegetables)
4 PM Abs workout (15 min)
6 PM Light snack (egg/fruit)
8 PM Light dinner (roti, vegetables)
10 PM Sleep
🏁. Important tips
✅ Consistency is key to building abs.
✅ 80% Diet and 20% Workout.
❌ Spot reduction is a myth – you need to reduce fat all over your body to see abs.
⏳ Timeframe: It can take
around 2-4 months depending on your effort, but results will show with dedication!
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