How to Get Six Pack Abs in a Month

Can you call someone Superman or Wonder Woman if they had the secret to getting six pack abs instantly? We all want firm abs, but the actual process can be quite rigorous and challenging. However, the fastest way to get a six pack would be to follow a strict diet and a proper workout routine. And that's what we are about to learn in this article. To get six pack in a month, then you need to read the following article very carefully and follow it to the tee.

In order to get six pack in a month, first you need to sit with a fitness coach to determine what your workout schedule will look like. Your current health, fitness level, and exercise routine needs to be examined to understand how much can you push yourself with the exercises. Then only you will know how long does it take to get a six pack. Once you are done with that, then only you should begin mapping down the workout schedule. As for knowing how to get six pack abs, we will go over the workouts now so that you can discuss them with your fitness instructor or coach to incorporate them into your daily exercises.

The Exercises

As mentioned before, you need to go on a six pack diet before your body can take on a strict workout. We have a list of articles on abs diet that you can read for further information. As far as the exercises are concerned, let's go over them right now.

Lower Abs Exercise#1

• You will need a pull up bar (in gym or at home) to do this workout.
• Face outwards, hold the bar with both hands, and keep legs shoulder-width apart.
• Inhale, and while exhaling, pull your legs up, towards your chest.
• Bring your knees as close to your chin as possible.
• Hold the position for a second and come back to starting position.
• Slightly touch the floor with your toes and repeat.
• Do 3 sets of 15 to 20 each. Increase the sets over time.

Lower Abs Exercise#2

• To do this second exercise, lie on your back over a bench.
• Straighten your legs, stay parallel to the floor, and hold the top edge of the bench (behind your head).
• Keep your feet close to one another; knees and ankles touching one another.
• Inhale, and while exhaling, bring both legs up to make a 90º angle.
• Hold the position for a second and come back to starting position.
• But when you bring your legs back down, don't let them touch the bench or the floor.
• Do 3 sets of 20. Increase the sets over time.

Oblique Exercise#1

• To perform the oblique workout, you will need a barbell.
• Place it behind your neck, over your shoulders, feet shoulder-width apart.
• When you keep your fists around the barbell, make sure you keep them facing forward.
• Inhale, and while exhaling, you will bend on the right side from the waist.
• Go as low as you can get without bending your legs or straining your back.
• Hold for a second and come back to starting position.
• Do 3 sets of 20 on each side. Increase the sets over time.

Oblique Exercise#2

• You will need a declining bench to do this exercise.
• Lie on your back on the bench, fix your feet in front of you so you don't lose balance in between.
• Place your hands close to your ears; chin and elbows pointed towards ceiling.
• Inhale, and while exhaling, come up and twist from your waist towards the left side.
• As you twist, bring your right elbow as close as you can to the left knee.
• Hold the position for a second and come back to starting position.
• When you return, don't lie down completely. Stay slightly above the bench.
• Now repeat on the right side. Do 3 sets of 15 on each side. Increase the sets over time.

Middle Abs Exercise#1

• Place a mat on the floor and lie down on your back.
• Bend your knees at 90º angle, feet hip-width apart.
• Extend your arms over your head, palms facing up.
• Inhale, and while exhaling, lift your shoulder blades and arms off the floor.
• Come as high as you can, keep arms straight, and contract your core muscles.
• Hold the position for a second and come back to starting position.
• Do 3 sets of 15. Increase the sets over time.

Middle Abs Exercise#2

• Place a mat on the floor, take a barbell, and lie flat on your back.
• Lift your legs up, bend knees, and hold them at a 90º angle.
• Bring barbell close to your chest and breathe normally.
• Inhale, and while exhaling, straighten your arms and lift shoulder blades off the floor.
• Hold the position for a second and come back to starting position.
• Do 3 sets of 15. Increase the sets over time.

Get a Six Pack in a Month

Apart from the exercises mentioned above, there are few more things you need to keep in mind. Just by following a six pack abs workout routine is not enough. Whether you want six pack abs in 2 to 3 weeks or a month, following a well-designed plan will get you the results you need. So, to get six pack in a month, here's what you need to do besides the exercises mentioned above:

• If you want to know how to get a six pack fast, then include interval training into your workout schedule.
• Do the above mentioned abdominal exercises on alternate days. Also, include cardiovascular exercises like running, cycling, jogging, swimming, etc.
• Don't skip breakfast and eat 6 small, healthy meals throughout the day.
• Include fresh fruits and vegetables, whole grain, lean meats, and seafood into your diet.
• Cut down on alcohol, aerated drinks, and junk foods.
• Drink adequate water throughout the day and during workouts. Depending on your weight, the amount of water will be decided. For example, if you are 150 lbs, then you will have to drink at least 2.2 liters of water each day.
• Last, but certainly not the least, rest on Sunday. Sleep properly and take as little stress as possible through the week. It helps in keeping you strong, focused, and energetic.

Everyone dreams of having ripped six pack abs and you too can get them, if you follow the correct diet, make the right lifestyle choices, and do the abs workout. The only thing in between is that you have to follow all the steps mentioned in this article religiously. Only then you can reach your ultimate fitness goal.