How to Get Six Pack in 3 Months

It depends on the form of the abs you want. BY strictly dieting you can have a FLAT stomach by then. However if you want abs that pop you also need to do weighted crunches to increase the size and strength of your ab muscles. That is trickier because you will have to eat enough for muscle growth and then diet to shed the fat which covers the abs.

If you are a women this can be more difficult because fat tends to be more evenly distributed through out the female body and there is less testosterone. If you are male it can be easier due to higher testosterone and fat being more concentrated on the torso, surrounding the vital organs.

First off, you already have abs. Unlike, for example, your biceps that don’t really develop much from normal life, your abdominal muscles are used constantly to stabilize the torso.

There are two big determiners as to whether you have “a six pack”

1. How fat you are. No amount of abdominal musculature is going to be visible with a centimeter of fat on top of it. In the overwhelming majority of cases, the solution to “getting abs” is to lose fat until the fat layer gets thin enough. Yes, developing the muscle helps to some degree, but it is extremely slow compared to losing fat
2. Genetics. Your rectus abdominis (the “six-pack” muscle) is actually a single flat sheet of muscle with tendinous inscriptions running through it. There’s a wide variation in the placement, depth, and amount of inscriptions; though rare, there are people with no inscriptions in their rectus abdominis and will never have an anything pack. Some people have an unusually high number of inscriptions and will get a 8- or 10-pack. People will very shallow inscriptions will need a very thin fat layer to see the muscle.

Set Yourself Up for Success

Step 1

Begin with a healthy, balanced diet. Stay away from processed and refined foods. Choose vegetables, fruits and lean protein instead. Eliminate liquid calories, such those from as sodas, energy drinks and coffee with sweeteners. Flush your system and improve your metabolism with water. Drink at least half of your body weight in ounces of water a day. If, for example, your weight is 128 pounds, drink 64 ounces daily.

Step 2

Begin a cardio workout, such as running, spinning, swimming, kickboxing or step aerobics. Find a high-intensity exercise routine to burn a higher amount of calories. Commit to exercise six times a week with one day of rest. Include a strength conditioning workout three times a week to burn fat and build muscle.

Step 3

Focus on your abdominal muscles everyday. Make a plan to work each section of your abdominals. For example, work your upper abs on Monday, your lower abs on Tuesday, your obliques on Wednesday and your total abdominal muscles on Thursday. Then repeat the cycle over the next four workout days.

Abdominal Exercises

Step 1

Focusing on your upper abs, perform a stability ball crunch with the ball under your lower back and your feet flat on the floor, with your knees at a 90-degree angle. Place your hands behind your head, keeping elbows out. Crunch up and hold the contraction for one count and return to a neutral position. Remain in the contraction as you crunch up and down, careful not to recline all the way back on the ball. Perform as many of these as you can in one minute. Complete five sets, with a 20-second rest between sets.

Step 2

Work your lower abs with stability ball pikes. Get into a plank position with the stability ball under your feet by slowly walking out. Keeping your legs straight, move the ball toward your chest, bending at the waist and lifting your hips. Hold for a count of two and retract to the beginning position. Do five sets of 20 to 30 repetitions.

Step 3

Focus on your obliques with seated medicine ball trunk rotations. In a sitting position, holding a medicine ball in front of you, lean halfway back and lift your feet off the floor. Rotate your trunk to one side and then to the opposite side, keeping the medicine ball in line with your belly button. Keep your back erect throughout the exercise, not letting the ball touch the floor on either side. Perform as many rotations as possible in one minute and rest for 30 seconds. Complete five cycles.

Step 4

Work the entire abdominal region with planks. Assume a position similar to that required for traditional push-ups: body straight, but with the area of your arms from elbow to wrist -- instead of your hands -- touching the floor. Staying on your toes, hold the position for one minute, rest for 20 seconds. Complete four cycles.

 Things You'll Need

• Stability ball
• Medicine ball
• Open space

 Tip

Consult a physician before beginning any new exercise routine or diet change.