Six Pack Abs: A Perfect Routine for Helping You Build Them

fit man training six-packs abs

Gaining well-defined six pack abs calls for more than just wishful thinking and crunches. Achieving this level of fitness demands dedication, consistency. A personally crafted routine that includes both proper abs workout applications and nutritional balance.

In this short guide, we’ll take a look at how to get abs and the main components of the routine you should follow. If you want to try either core workouts at home or at your local gym.

Targeted Ab Exercises

sporty woman doing exercise on yoga mat

To get started on developing your ab muscles, it’s a good idea to incorporate a variety of ab exercises into your routine. Try targeting different areas of your abdomen, including your obliques and both your transverse and rectus abdominal muscles. Examples of targeted ab workouts for men and women include crunches, leg raises, Russian twists, bicycle crunches, mountain climbers, and planks. Aim for a few stomach workouts per week, but ensure that you’re getting adequate rest between sessions for muscle recovery and growth.

Although targeted core exercises are important for building abdominal strength, it’s important to note that these core workouts are not a single solution for six pack abs. As such, your targeted workouts should only be considered a segment of your exercise regimen.

Compound Movement

Woman training for weightlifting in gym for six pack abs

On top of targeting your abs with different abdominal exercises, it’s also crucial to include compound exercises in your routine. Such workout components include squats, deadlifts, and ab wheel rollouts. These exercises help to engage multiple muscle groups throughout the body, including the core. Compound exercises not only help burn calories and encourage you to lose fat, but they also work to effectively strengthen your core and enhance your overall muscle definition.

Cardio Workouts

On top of following the best ab workouts, you should add a cardio element to your workout routine. This will help burn excess body fat and make your underlying muscles more visible and defined. Exercises that work your heart include running, riding a bicycle, swimming, circuit training, and HIIT (High-Intensity Interval Training). Try to aim for at least 150 minutes of moderate cardiovascular exercise or 75 minutes of intense exercise per week. Remember, though, if you’re relatively new to working out, it’s important to pace yourself. Work up to the level of exercise you want, but take your time getting there.

Progressing Your Exercises

man training  for six pack abs

Once you’ve become experienced and relatively comfortable with a certain level of intensity in your workouts, you should take it up a level. After all, the best ab workouts are those that frequently evolve to meet growing intensity needs. 

Continue to challenge your muscles by gradually increasing the intensity, duration, or resistance of your workouts. You can accomplish this by trying weighted ab workouts in your routines. Do a few more repetitions or sets, or adding more variations to your exercises. Progressively adding more challenges to your routine is important for stimulating greater muscle growth and maintaining noticeable results.

Adequate Nutrition

sporty woman in kitchen

To get the best results from your ab workouts, you need to provide your body with the fuel. It needs to efficiently handle the best core exercises. What you eat has a lot to do with the results you’re going to achieve. So prioritize following a balanced diet. Ensure that you eat a decent amount of lean protein, healthy fats, complex carbohydrates, and both fruits and vegetables. If you’re trying to lose fat, follow a slight calorie deficit. This way you can burn more fat while providing yourself with adequate energy for workouts and muscle recovery.

It’s also essential to stay hydrated by drinking plenty of water throughout the day, as dehydration can hinder performance and inhibit fat metabolism.

Rest and Recovery

Man sleeping on bed

Rest is an important element of any workout routine. So when you’re done exercising, make sure that you’re getting enough rest. Get at least 6-8 hours of sleep each night. As lack of sleep can disrupt your hormone levels and interfere with your muscle recovery. It’s also wise to incorporate rest days into your routine. Don’t work out every single day, and instead, give your muscles time to repair themselves so that they can grow stronger. 

On top of following an intense ab routine, you’ll also want to add a dedicated self-care element to your workouts. Try foam rolling, ab stretches, and body massage to relieve muscle tension and promote healthy recovery.

Building and maintaining six pack abs calls for a varied approach that combines several exercise types in addition to healthy nutrition and adequate recovery time. By following a well-rounded routine tailored to your unique goals and lifestyle, you can sculpt a defined, strong core and achieve the physique you’ve always wanted. Be patient and persevere at your own pace throughout your journey. Your commitment to the process will go a long way when it comes to getting results.

Back to Blog