7 Best Exercises to Build Six-Pack Abs Quickly -

Getting a six-pack is a common desire among people who want to improve their physical appearance and look more attractive. However, achieving this goal is possible only through regular exercise and a healthy diet. To get abs, you need to reduce the fat in your body and strengthen your core muscles. There are many exercises to build six-pack abs, but a healthy, protein-rich diet is crucial for building and strengthening your core muscles.

How long does it take to get a six-pack Abs?

There is no specific time frame for getting a six-pack abs as it varies from person to person and depends on several factors, including genetics, current body composition, diet, and exercise routine. The visibility of a six-pack is closely tied to body fat percentage. There are several cardio exercises to build six-pack abs quickly if you follow a high-protein diet.

For men, a visible six-pack typically becomes noticeable at around 10-12% body fat or lower. For women, it’s generally around 16-20% body fat or lower.

Nutrition plays a crucial role in achieving a six-pack. A balanced and calorie-controlled diet is essential for reducing body fat.

Exercises to Build Six-Pack Abs

If you want to build six-pack abs, it’s important to have a balanced diet and exercise regularly. There are various exercises to build six-pack abs, that can help you achieve this goal.

However, it’s important to keep in mind that the visibility of your abs is heavily influenced by your body fat percentage, which is largely determined by your diet and exercise routine.

Crunches

Crunches are one of the exercises to build six-pack abs, as they target the muscles of the abdominal region and help develop a stronger core. If you’re interested in including crunches in your workout, here’s a basic guide:
Important Point: Do 3 sets of 15 repetitions of each crunch discussed below.

Basic Crunch:

Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head, but avoid pulling on your neck.
Contract your abdominal muscles to lift your shoulders off the floor.
Exhale as you come up and inhale as you lower back down.
Focus on using your abdominal muscles rather than pulling on your neck or using momentum.
Repeat the steps to complete a set of 15 repetitions.

Reverse Crunch:

Lie on your back with your hands at your sides and your legs lifted off the ground.
Bend your knees and bring them towards your chest, lifting your hips off the floor.
Slowly lower your legs back down without letting them touch the ground.
Repeat the steps to complete a set of 15 repetitions.

Oblique Crunch:

Lie on your back and cross one ankle over the opposite knee.
Place your hands behind your head.
Lift your shoulder blades off the ground and twist your torso, bringing your elbow towards the opposite knee.
Repeat on both sides.
Repeat the steps to complete a set of 15 repetitions.

Planks

Planks are a highly effective exercise for strengthening the entire core, including the rectus abdominis (the muscle responsible for the “six-pack” appearance), obliques, and transverse abdominis. They engage multiple muscle groups and help to build overall core strength and stability. Planks exercises to build six-pack abs if you do regularly. Here’s how to perform a standard plank:

Forearm Plank:

Keep your body in a straight line from head to heels, avoiding sagging or arching.
Engage your core muscles by pulling your belly button toward your spine.
Squeeze your glutes and thighs to maintain a straight body position.
Keep your elbows bent at 90-degree angles directly under your shoulders.
Try holding the plank for 20 to 30 seconds.
Breathe regularly and avoid holding your breath.
Take rest for 15-20 seconds.
Repeat it for 3 times.

Side Plank:

Side planks are an effective exercise for targeting the obliques and can contribute to overall core strength to get visible six-pack abs. Here’s how to perform a side plank:

Start by lying on your side with your elbow bent at 90-degree angles directly beneath your shoulder.
Your head, neck, and spine should be in a straight line.
Stack your legs on top of each other.
Lift your hips off the ground, creating a straight line from your head to your heels.
Engage your core muscles and hold the position for as long as you can maintain good form.
Continue breathing as you hold the side plank.
Try holding it for 20 to 30 seconds, or more as you feel comfortable.
Slowly lower yourself back to the starting position, then repeat the steps on your left side.

Russian Twists

Russian twists are an effective exercise for targeting the obliques, the muscles on the sides of your abdomen. There are many varieties of Russian Twist exercises to build six-pack abs. Do 3 sets of 15 repetitions. Here’s how you can perform Russian twists:

Starting Position:

Sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly, straighten your spine at a 45-degree angle from the floor, and form a V-shape with your torso and thighs.
Hold your hands together in front of you, or you can use a weight for added resistance.

Twisting Motion:

Lift your feet off the ground, balancing on your sit bones.
Twist your torso to one side, bringing your hands, or the weight, towards the floor beside your hip.
Keep your core engaged and maintain a straight back as you twist.
Return to the centre and then twist to the other side.

Repetition:

Repeat the twisting motion from side to side for 15 repetitions.

V-Ups

V-Ups are a great core muscle exercise that requires you to lift the weight of both your arms and legs by using your abdominal muscles. Challenging abdominal exercises to build six-pack abs that target the rectus abdominis and also engage the hip flexors. Do 3 sets of 12-15 repetitions. Here’s how to perform V-ups:

Starting Position:

Lie on your back on the floor with your legs fully extended and your arms stretched out overhead.

Execution:

Simultaneously lift your legs and upper body off the ground, forming a “V” shape with your body.
Reach your hands towards your feet, aiming to touch your toes or shins.
Keep your core engaged and maintain a straight back as much as possible.

Return to Starting Position:

Lower your legs and upper body back down to the starting position in a controlled manner.

Repetition:

Repeat the movement for the 12-15 repetitions.

Hanging Leg Raise

Hanging leg raises are a great exercise for targeting the lower abdominal muscles and hip flexors. One of the best exercises to build six-pack abs easily. You should do 3 sets of 12-15 repetitions. Here’s how to perform hanging leg raises:

Starting Position:

Hang from the bar with an overhand grip, keeping your hands shoulder-width apart.
Keep your arms fully extended and engage your shoulder blades by pulling them down and back.

Execution:

Lift your legs by flexing your hips and curling your pelvis upwards.
Keep your legs straight (your hips should be bent at 90 degrees) and avoid using momentum. Focus on using your abdominal muscles to lift your legs.
Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.

Lowering Phase:

Lower your legs back down in a controlled manner, returning to the starting position.

Repetition:

Repeat the movement for 12-15 repetitions.

Sit-Ups

Sit-ups are a classic abdominal exercise that mainly targets the rectus abdominis, the muscle responsible for the “six-pack” appearance. While sit-ups can be an effective exercise for strengthening the abdominal muscles. One of the best exercises to build six-pack abs at home. you should do 3 sets of 12-15 repetitions.

Starting Position:

Lie on your back on a mat with your knees bent and your feet flat on the ground.
Place your hands behind your head, cross your arms over your chest, or extend your arms straight out in front of you.

Execution:

Engage your core muscles and use your abdominal strength to lift your upper body off the ground.
Exhale as you come up and aim to bring your chest towards your knees.
Keep your feet flat on the ground and avoid lifting them off the floor.

Lowering Phase:

Inhale as you lower your upper body back down to the starting position with control.

Repetition:

Repeat the movement for 12-15 repetitions.

Mountain Climbers

Mountain climbers are a dynamic and effective full-body exercise that engages multiple muscle groups, including the core, shoulders, arms, and legs. If you want to lose belly fat and looking for exercises to build six-pack abs then you should try. You should do 3 sets of 25-30 repetitions.

Starting Position:

Begin in a plank position with your hands directly beneath your shoulders and your body forming a straight line from head to heels.
Engage your core muscles to maintain a stable plank position.

Execution:

Bring one knee towards your chest by flexing your hip and bending your knee. Simultaneously, lift the foot off the ground.
Quickly switch legs, bringing the first leg back while bringing the other knee towards your chest.
Quickly switch legs, bringing the first leg back while bringing the other knee towards your chest.
Keep your hips down and maintain a rapid and controlled pace.

Repetition:

Continue alternating leg movements in a fluid and controlled manner for at least 20 repetitions.

Final Words

To build a six-pack, it is important to follow a combination of regular exercise and a healthy diet. If you wish to strengthen your core muscles, then it is recommended to incorporate exercises that focus on the core along with consuming a healthy diet. A diet that is rich in protein, healthy fats, and vegetables is necessary to support muscle growth and reduce body fat. These are some of the best exercises to build six-pack abs fast.