4 Ways to Get a Six Pack in a Month - wikiHow (2024)

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Co-authored byLaila Ajaniand Kyle Hall

Last Updated: March 19, 2024Fact Checked

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1. 1

   Calculate your body fat percentage to see if you need to lose weight. If your body fat percentage is too high, your six pack won’t be visible, even if you put in all the hard work to get one. That’s why you should figure out your body fat percentage before you get started — if it’s not where it needs to be, you’ll know you need to work on cutting calories so you can lose weight.^[1][2]

   • You can calculate your body fat percentage by entering in your height, weight, age, and a few measurements at http://bmi-calories.com/body-fat-percentage-calculator.html.
   • If you're a man, aim for a body fat percentage of 6-13%.^[3]
   • If you're a woman, work toward a body fat percentage of 12-20%.^[4]
2. 2

   Do exercises that will build your rectus abdominis muscle. The rectus abdominis is the muscle that’s responsible for the appearance of a six pack. To get a six pack, you’ll need to work out this muscle so it grows to be stronger. Some good exercises you can do to workout your rectus abdominis include:^[5]

   • Crunches - 3 sets of 10-12 reps^[6]
   • Planks - 5 reps, holding for as long as you can
   • Sit ups - 3 sets of 10-12 reps
   • Chin ups - 2 sets of 10 reps
   • Hanging leg lifts - 3 sets of 10-12 reps

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3. 3

   Do exercises that will work out your inner core muscles. When you’re trying to get a six pack, you also want to work out your inner core muscles. These muscles will serve as the foundation for your six pack. Some exercises you can do to work out your inner core muscles are:^[7]

   • Bridges - 2-3 sets of 12 reps
   • Stability ball knee tucks - 2-3 sets of 8-12 reps
   • Side planks - 5 reps, holding for as long as you can
   • Flutter kicks - 3 sets of 15-20 reps
   • Bicycle crunches - 3 sets of 15 reps
4. 4

   Include cardio exercises in your workouts if you need to lose weight.^[8] High-intensity cardio exercises can help you burn fat so your six pack is more visible. If your body fat percentage is too high, make sure you’re doing some cardio on top of your ab and core exercises. Some cardio exercises you can do to lose weight include:

   • Running
   • Using an elliptical
   • Cycling
   • Jumping rope
   • Rowing
5. 5

   Work out 6 days of the week for 45 minutes each day.^[9] Since you’re trying to get a six pack in a month, you’ll need to maintain a vigorous workout schedule. Doing either ab, core, or cardio exercises for 45 minutes on 6 days of the week should help get you closer to achieving your goal.^[10]

   • Devote each workout session to either ab, core, or cardio exercises. For example, on Monday you could do a variety of ab exercises, like crunches, planks, and sit ups. Then, on Tuesday you could do a variety of core exercises, like bridges, side planks, and flutter kicks.
   • If you’re trying to lose weight while getting a six pack, you may want to devote 2 or more days of the week to just cardio exercises.

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1. 1

   Eat more protein-rich foods. Protein is an important building block for muscles. To get a six pack in a month, you’ll want to eat around 0.38-0.77 gram of protein per 1 pound (0.45kg) of bodyweight every day to help your abdominal muscles grow bigger and stronger.^[11] Some healthy, protein-rich foods you can eat are:^[12]

   See Also

   18 Effective Tips to Lose Belly Fat (Backed by Science)How to Get Rid of Lower Belly Fat: Exercise, Diet, Lifestyle ChangesTo get flat abs or six-pack abs, do 100 crunches every day｜Fitness 101｜True fitnessBetter Abdominals: From Flab to Fab Abs in 4 Weeks

   • Fish
   • Beans
   • Reduced fat Greek yogurt
   • Reduced fat cottage cheese
   • Nuts
   • Eggs
2. 2

   Include more complex carbs in your diet. Carbs will help fuel your body during your workouts so you’re able to exercise more. You'll want carbs to make up about 50% of your total daily calories.^[13] Stick with complex carbs, like fibers and starches, which are healthier than simple carbs. Some foods you can eat that have complex carbs are:^[14]

   • Whole grains
   • Fruits and vegetables
   • Legumes
3. 3

   Eat more foods that have healthy fats in them. Not all fats are bad for you, and some fats can actually help you get a six pack. Healthy fats, like unsaturated fats, can improve your metabolism and help your body absorb nutrients.^[15] Aim to have healthy fats make up around 15-20% of your total daily calories.^[16] You can find healthy fats in foods like:

   • Avocados
   • Walnuts
   • Olive oil
   • Almond butter
4. 4

   Avoid eating unhealthy processed foods. Many processed foods, like chips, cookies, fast foods, and processed meats, are high in unhealthy fats, sugars, and sodium. Eating too many processed foods can cause you to put on fat. Too much body fat will conceal a six pack, so you'll want to stay away from processed foods.^[17]

5. 5

   Drink more water every day. Since you'll be working out almost every day, you'll need to start drinking more water so you don't get dehydrated. Drinking plenty of water will also prevent bloating, which can conceal a six pack.^[18] On top of drinking the recommended 8 glasses of water a day, you should be drinking:^[19]

   • 15–20 fluid ounces (440–590mL) of water 1-2 hours before your workout.
   • 8–10 fluid ounces (240–300mL) of water 15 minutes before your workout.
   • 8 fluid ounces (240mL) of water every 15 minutes during your workout.
   • Stick to water and avoid drinking sugary sodas and energy drinks.
6. 6

   Keep track a food journal. To get a six pack in a month, you’ll want to make sure you’re sticking to a healthy diet. Logging what you’re eating each day can help you stay on track. It’s also a good way to monitor how many calories you’re eating if you’re trying to lose weight.

   • You can also keep track of what you’re eating through a fitness app like MyFitnessPal or Calorific.

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Exercises and Dietary Changes to Get a Six Pack

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The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

• Calculate your body fat percentage first before beginning any workout plan. Knowing where you stand will determine if you need to focus on fat loss through diet and cardio before your six pack will become visible. Use an online calculator to get an estimate.
• Perform exercises like crunches, planks, and hanging leg lifts that specifically target your rectus abdominis, the long muscle that makes up the six pack. Work this muscle group to hypertrophy so the ab outline grows more defined.
• Maintain a high protein diet with foods like fish, Greek yogurt and eggs. Protein provides the amino acids to build and repair muscle fibers broken down during training. Shoot for 0.5-1 gram per pound of body weight daily.
• Incorporate bridges, flutter kicks, and other moves working your entire core region. Having a strong overall midsection provides an inner "corset" to support and showcase your six pack muscles.
• Limit unhealthy processed foods like chips, fast food and frozen meals. These items tend to be high in sugar, unhealthy fats and sodium which promote fat storage around your midsection.
• Log everything you eat each day in a food journal or app. Monitoring your nutrition helps ensure you stick to your plan and serves as extra motivation to make healthy choices.

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