What does your six pack look like

Six pack exercises - your training plan for a defined stomach

A beautiful flat stomach, ideally a Six packThat is what many men and women wish for. Often it is a long way and requires a lot of discipline. But it it's worth it to go to him. Here you can find out what to look out for and get one too free Six pack Training planso that you can reach your goal soon.

How do you get a six pack?

To get a strong six pack, you have to two things note. For one, you have to have the appropriate Targeted muscle groups and Exercise regularly. On the other hand, the Body fat percentage of Fuselage corresponding sink, because otherwise the six pack will simply be covered by your fatty tissue.

Proper nutrition is essential when it comes to a flat stomach. Get your BMI calculated in just a few steps and receive important nutrition tips and product recommendations from experts - individually tailored to your goal.

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Understanding the abdominal muscles

  • Abdominal muscles serve the stabilization of the trunk
  • Abdominal muscles are always trained as a whole
  • The abdominal and back muscles must always be trained in the same ratio to each other in order to support a healthy and upright posture

These exercises ensure defined abdominal muscles

To get a six-pack, you can choose from a wide variety of exercises. Important it's just that you don't train blindly, you train yourself Create a training planto your Services again and again to compare to be able to. So you have one Reference value and after a while the time that Repetitions or that Increase weight. If you some weeks have trained according to a specific training plan, you should do it a little every now and then rearrange and exchange one or the other exercise. This way your muscles don't get too used to stress and can grow better.

Since the Abdominal muscles as part of the trunk continuously helps the upper body to move and to stabilize, you can imagine that this muscle group should naturally be very well developed. This is why it is especially important that you put it together with the rest of the torso exercise regularly.

Exercises like Crunches, Situps, Leg Raises, Rowing Situps, Bicycle Crunches, Russian Twists or the increasingly popular one Plank in all their variations are special Well for this suitableto train the middle and lateral abdominal muscles and thus ensure a stronger expression.

So that the Washboard abs but really visible and can no longer just be felt, it has to bacon about that disappear. For one thing is that regular cardio exercise Recommended for moderate speed. On the other hand, training the entire body is also in high-intensity workouts very helpful to all muscle activity and thus the Calorie consumption to increase.

How should you eat to get a six pack?

In addition to the right exercises and the right training plan, that also plays of course right nutrition a important role for the Training success. It is difficult for you to train continuously all day. But you can take care of it, yourself Every day With healthy micro- and macronutrients to take care of and give your body what it needs.

As already mentioned, a low body fat percentage is necessary for your abs to be really visible and for you to be successful. To achieve this you have to fewer calories every daytake to youthan you consume. This is how you get into the so-called Calorie deficit. However, this should no more than 400 kcal amount as the body otherwise in a power saving mode changes and consumes even fewer calories. Should you then fall back into your old eating habits, you will very likely get to know the yo-yo effect and get back to your starting weight within a very short time.

Our free calorie calculator helps you with your daily Calorie requirement very easily to find out and tells you which calorie deficit makes the most sense for you to achieve your goals.

Calculate calorie requirement

To get the desired Calorie deficit to to reachyou need yours nutrition very likely something rearrange. The easiest way to do this is to find out which foods have the most calories in your diet and eliminate them or simply replace them with foods that are lower in calories.

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What body fat percentage do you need for a washboard abs?

As with so many things that affect the human body, this cannot be said in general terms. Women to have naturally a something higher body fat percentage as men. As a rough guide, Women a value from under 16 to 20% specified. At Men lies the value in order to 10 – 14% tends to be much lower.

The scope can be even greater, however, since it is not the total body fat percentage that matters, but above all the distribution of the body fat tissue. For example, if you have a predisposition that more fat is deposited on your hips, you have a good chance of getting a visible six-pack sooner than someone who has abdominal fat directly.

Another difference lies between the so-called Subcutaneous fat and the Organ fat. Subcutaneous fat, which is also known as subcutaneous fat, lies between the skin and the muscles and is primarily responsible for ensuring that the six-pack is not visible. Organ fat is also known as visceral fat and accumulates between the muscles and the organs. The latter is especially dangerous and can lead to health problems.

Different types of six pack abs

If you've finally managed to get a six-pack and have now set yourself an 8- or even a 10-pack as your next goal, unfortunately we have bad news for you: Not everyone has the same requirements for an 8- or Get 10 pack. How many chambers your belly eventually trains, depends entirely on yours genetic predisposition at.

All just like that sees it with the arrangement yours Six packChambers out. Depending on how your muscle fascia run, it may be that your chambers are almost perfectly symmetrical or that they are slightly offset and therefore asymmetrical.

Exercises for your six pack - for women and men

There are many exercises for the abdominal muscles. You can vary our six pack exercises as you like or the Increase the level of difficulty by using the angle light changing or with Additional weights work. Here you will find a selection of exercises that we particularly like. You can add some of these exercises to your other training program as a supplement or turn them into a complete six-pack workout.

Yours Repetitions should be between 10 to 20 per exercise. If you Can do more than 30 repetitions, the exercise is probably already too easy become for you. In that case, snap up additional weight like small dumbbells, weight plates, books or water bottles. Or you look for one new six pack exercise out. We hope you enjoy your training!

1. HIGH KNEES

Difficulty level:

medium

Trained:

The straight abs + hip flexors + leg muscles

Note:

That your back stays straight and your upper body upright

Variation - easy:

Slow down the pace

Variation - difficult:

Increase the pace

2. SITUPS

Difficulty level:

medium

Trained:

The straight abdominal muscles + hip flexors

Note:

The back stays straight

Variation - easy:

Find a point where you can put your feet under

Variation - difficult:

Reduce the leverage by moving your feet closer to your buttocks

3. PLANK

Difficulty level:

Light

Trained:

Core stability

Note:

Support yourself on your forearms and straighten your legs. Consciously tense your stomach to avoid a hollow back

Variation - easy:

Get your knees up

Variation - difficult:

Alternately extend your left and right arm forward

4. LEG RAISES

Difficulty level:

medium

Trained:

The straight abdominal muscles + hip flexors

Note:

There should be no gap between the back and the mat during the exercise

Variation - easy:

Bend your knees

Variation - difficult:

Impulsively push your hips up after lifting your legs

5. RUSSIAN TWISTS WITH AND WITHOUT WEIGHT

Difficulty level:

Heavy

Trained:

The straight and lateral abdominal muscles

Note:

Legs remain as still as possible, upper body upright

Variation - easy:

Do the Russian Twist with no weight

Variation - difficult:

Throw the weight in the form of a medicine ball and throw it back after a twist

6. CRUNCHES

Difficulty level:

Light

Trained:

The straight abdominal muscles

Note:

Do not rest your head on the floor while doing this

Variation - easy:

Hook your feet under the edge of a bed, for example, to make it easier to pull yourself up

Variation - difficult:

Reduce the leverage by placing your feet closer to your buttocks

Free six-pack training plan - without equipment

Our abs workout without equipment is ideal for a short workout in between. We have the Exercises chosen on purpose to be for beginners as well as for Suitable for advanced students are. To make this possible, we have the six-pack training plan according to the Tabata method built up. For you, this means that in addition to an effective six-pack training, you can get your circulation running at full speed and activate your fat burning in a very short time.

Download training plan for free

Because of its brevity, you can do this abdominal workout too as an addition to your regular training plan use it in the gym to finish off with a strong endurance session. Depending on the exercise, you can of course increase the difficulty by adding a dumbbell as an additional weight.

5 mistakes that can cost you your six pack abs

1. YOU RELY ON CRASH DIETS

Crash diets can shed your pounds quickly, but they are not recommended for long-term six pack abs. The main thing you lose on crash diets is water and muscle loss. So the fat over your abs will still stay where you don't want it.

2. YOU DRINK HIDDEN CALORIES

You now respect your calories, but you don't count drinks? Juices, soft drinks, and especially alcohol, however, have more calories than you might think. Half a liter of cola, for example, is quick to drink, but it already has 200 kilocalories and ensures that you get hungry again faster.

3. YOU ONLY RELY ON CARDIO

You want to finally reveal your six-pack and do you go for a jog? Is your six-pack still not really visible? This is because you are not exercising your abs. In order for the six-pack to be properly visible, the abdominal muscles must be trained regularly.

4. YOU ONLY EXERCISE YOUR ABDOMINAL MUSCLES

Exclusively doing a few sit-ups a day and hoping that this will give you a nice washboard abs will remain a wonderful pipe dream. Because if you only train your abs, you will burn very few calories. Better to use a mix of full body HIIT Workouts and easy cardio training. A combination of classic strength training, in which you strengthen all your muscles, and cardio training can help you lower your body fat percentage and bring you closer to your goal of having a washboard abs.

5. YOU DON'T GIVE YOURSELF A BREAK

It's great when you're motivated, but in order for your muscles to grow, they need a break every now and then. Only then can your body build new muscle mass and prepare for the next load. Treat your abs in the same way as the rest of the muscles in your body and take breaks to encourage muscle building.

Insider tip for your six pack

If you train your six pack regularly, you always have to pay attention to your six pack Back muscles equally to strengthen. Otherwise the increasing tension in your front torso can cause you to have a Hunchback get.

It is for the same reason Sixpack training but also helpful thereby the hyperlordosis, better known as Hollow back, to correct. By strengthening the front abdominal muscles and at the same time loosening and stretching the back muscles, improvements in this incorrect posture can occur in the long term.

Conclusion

  • Abdominal muscles stabilize the trunk.
  • Abdominal muscles are always trained as a whole.
  • The best exercises for a six pack are the ones that challenge you and let you feel your muscles.
  • Train your stomach as well as every other muscle and give yourself enough time to regenerate.
  • The abdominal and back muscles must always be trained in the same ratio to each other in order to support a healthy and upright posture.
  • Abdominal muscle training alone does not make the six-pack visible.
  • Diet and a calorie deficit play a crucial role in achieving the washboard abs goal.
  • Women need a body fat percentage of 16-20% for the six-pack to be visible.
  • Men need a body fat percentage of 10-14% for the six-pack to be visible.
  • A strong six-pack also helps with back problems.
  • For our six-pack exercises for at home without equipment. you don't need a gym and can train anywhere and anytime.
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