How can I get a six-pack without going to the gym?

 Do you watch sports? The players have six-pack abs! And I’m here to reveal a secret; most of them don’t even hit the gym. Did you ever wish to get six-pack abs without going to the gym? If anyone is telling you the mantra to get six-pack abs is going to the gym, then they’re lying. In this article, we are going to unravel how you can get six pack workout at home 

How to Get Abs?

First things first, Abs is a muscle and you have to work out to tone the muscles. Less fat and sufficient muscle mass will provide toned abs. Your body weight should make up 10-12% with good muscle mass and metabolism. Getting six-packs is possible. Most people struggle to get abs while others achieve it in months because it depends upon our body. A balanced diet to regulate the fat in the body with combined muscle gaining exercises is a perfect recipe to get those stunning six-pack abs.

six pack workout at home

Six pack workout at home:

Know your body type:

Before you rigorously work out and stick to a diet plan, know your body type to find what’s suitable and the right plan which works for you. We’ve all been there, exercising and dieting but the efforts seem worthless when you don’t see the results. Why does that happen? When you don’t understand your body type and areas you need to work on. So, let’s know your body type. Are you an Endomorph, Ectomorph, or Mesomorph?

1. Endomorph

• More fat in the body
• Slow metabolism
• Wider waist and hips
• Gains fat fast, loses slow

2. Ectomorph

• Lean
• Low BMI
• Fast metabolism
• Don’t get fat quickly

3. Mesomorph

• More muscle than fat
• Medium frame
• Not over/underweight

Once you’ve understood your body type, obtaining six-pack abs becomes the right diet and exercise away! No matter which body type category you fall under, if you maintain the fat and muscle of the body right, you are doing it right. 

• An Endomorph person has to focus on gaining muscle and losing fat because of the higher fat concentration in the body.

• A mesomorph should eat healthy, exercise, and train, they have an athletic body which makes it quicker to attain six-pack abs. 

• An Ectomorph is lean, there's no lofty fat but the muscle mass is relatively low. They have to work on building muscle and a proper diet. 

After getting to know the body types, you might have noticed that regardless of the body type, diet and exercise play an important role in getting six-pack abs. 

How to eat for six-pack abs

Follow a consistent diet that you would stick to for a towering time. The easy quick ways will not last longer and sooner or later its effect shows on the body.

Increased protein intake and reducing the carbohydrates will ensure your body is provided with only the required quantities of nutrients. 

Proteins are the energy-fuelers for the body. They provide energy, increase metabolism for you to do tasks that you ought to. Maintain a balanced diet and do not overtake any food in more than prescribed quantities. 

Especially for the six-pack abs, the fat is your only enemy which blocks your toned abs from showing up. So focus on building energy and not excess fat. 

Eat smaller quantities in regular intervals to have energy for you to work out. Good exercise followed by a poor diet will not yield results. Work on finding the balance.

You can consult a dietitian to help you with a good diet. 

Six-pack food list

• Broccoli
• Yogurt
• Green Tea
• Peanut Butter
• Chicken
• Eggs
• Bananas
• Nuts

Exercises to get six-pack abs without going to the gym.

1. Running

Running can give you toned six-pack abs. However, it doesn't alone contribute to getting abs. Running along with strength training exercises will be beneficial to carve out the desired abs body. Along with strengthening the muscles in the core, running reduces weight. Now you know why sprinters have six-pack abs. 

2. Sports

To get abs, we have to engage the core muscles. If you don't want to work out by the abdominal exercises then sports are right for you. Select any kind of sport, ranging from volleyball, football, to swimming. Sports not just strengthen muscles of the core, they are a cardio exercise that accelerates burning fat. 

3. Crunches

Crunches are one of the best abdominal workouts. Are you working on six-pack abs? Then your workout routine must include crunches. A beginner can do a set of 20 crunches and pace up with extra sets accordingly. 

To do a crunch

• Lie on the floor, with hands behind your head.
• Bend your knees with your feet on the floor.
• Tighten your core and breath in.
• Lift your upper body and breath out as you crunch. 
• Don't pressure your head and neck. 
• Inhale as you get back to the lying position. 

4. Plank

The other widely practiced exercise for six-pack abs is the plank. This core and muscle-strengthening exercise work on your abdomen, obliques, and back. A plank of 60 seconds is reasonable for beginners to perform. 

To do a plank

• Lie on the floor with our face facing downward to the floor.
• Put the entire body weight on the forearms and toes and balance.
• Your elbows should be aligned with your shoulders, get the position right.
• Look at the floor, holding the position for a couple of seconds.

5. Straight leg raise

• Lie on your back
• Rest your hands on the sides
• Keep the feet together
• Now, raise as high as you can
• Keep the legs straight
• Return to the position

Abs are made in the kitchen!

The phrase ‘Abs are made in the kitchen,’ means the core focus to attain abs is your diet. With proper diet and muscle gain, shows six-pack abs as the desired result. The exercise and workouts recommended in the gym for the six-pack abs require less or no equipment. So, don’t worry about going to the gym to make the dream of six-packs a reality. You can start dedicating to workouts from your home itself. In the end remember the diet and the exercise, only if both work together, the six-packs are possible. Don’t compromise on the either!