How to Get a Six Pack in a Month

Getting a six-pack might seem like a daunting process, but with the right diet and workout routine, you may be able to get one in a month. The key is doing exercises that work out your abs and core, as well as reducing the amount of body fat you carry around your core as much as possible.

Method 1
Method 1 of 2:

Exercising for a Six Pack

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    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]
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    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]
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    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
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    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:
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    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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Method 2
Method 2 of 2:

Changing Your Diet

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    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 (0.45 kg) of bodyweight every day to help your abdominal muscles grow bigger and stronger.[11] Some healthy, protein-rich foods you can eat are:[12]
    • Fish
    • Beans
    • Reduced fat Greek yogurt
    • Reduced fat cottage cheese
    • Nuts
    • Eggs
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    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
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    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
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    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]
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    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 (440–590 mL) of water 1-2 hours before your workout.
    • 8–10 fluid ounces (240–300 mL) of water 15 minutes before your workout.
    • 8 fluid ounces (240 mL) of water every 15 minutes during your workout.
    • Stick to water and avoid drinking sugary sodas and energy drinks.
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    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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Expert Q&A
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  • Question
    What can I do to get a six-pack faster?
    Laila Ajani
    Laila Ajani
    Fitness Trainer
    Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Laila Ajani
    Laila Ajani
    Fitness Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Start by doing core exercises up to 6 times a week to strengthen your abs. On top of that, be sure to do cardio exercises and reduce your caloric intake to help shed any stomach weight you have.
  • Question
    How do I measure my percentage of body fat?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Use a BMI calculator to get an approximate idea or get a professional to do caliper testing to determine your body fat.
  • Question
    Can I do an ab workout on Monday and then go for a run on Tuesday?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Yes, but really if you need to lose any fat you should do cardio of some kind 6 days a week.
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References

  1. ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
  2. ↑ https://www.mensfitness.com/training/build-muscle/beginners-guide-six-pack-abs
  3. ↑ https://www.mensfitness.com/weight-loss/burn-fat-fast/how-much-body-fat-you-need-lose-uncover-your-abs
  4. ↑ http://www.allworkoutroutines.com/fat-loss/body-fat-percentage-needed-to-get-six-pack-abs
  5. ↑ https://www.mensfitness.com/training/build-muscle/beginners-guide-six-pack-abs
  6. ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
  7. ↑ https://www.mensfitness.com/training/build-muscle/beginners-guide-six-pack-abs
  8. ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
  9. ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
  1. ↑ http://www.menshealth.co.uk/building-muscle/four-week-six-pack-plan
  2. ↑ https://www.builtlean.com/2012/12/24/protein-build-muscle/
  3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/
  4. ↑ https://www.mensfitness.com/nutrition/what-to-eat/the-fit-5-using-carbs-wisely
  5. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=1
  6. ↑ https://www.mensfitness.com/training/build-muscle/beginners-guide-six-pack-abs
  7. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
  8. ↑ https://www.mensfitness.com/training/build-muscle/beginners-guide-six-pack-abs
  9. ↑ https://www.mensfitness.com/training/build-muscle/beginners-guide-six-pack-abs
  10. ↑ https://www.webmd.com/fitness-exercise/features/water-for-exercise-fitness#2

About This Article

Laila Ajani
Co-authored by:
Laila Ajani
Fitness Trainer
This article was co-authored by Laila Ajani and by wikiHow staff writer, Kyle Hall. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). This article has been viewed 1,302,254 times.
141 votes - 93%
Co-authors: 23
Updated: August 20, 2021
Views: 1,302,254
Categories: Abdominal Exercises
Article SummaryX

To get a six pack in a month, do exercises like crunches, planks, sit ups, and chin ups to tone your abdominal muscles. To work your inner core and further define your muscles, do bridges, side planks, and butterfly crunches, and add cardio 6 days per week to shed fat and gain definition. Add plenty of protein rich foods to your diet to help support and build your muscles, and you should start seeing results after 30 days! For tips on other abs-specific exercises you can try, read on!

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