Here’s How Often You Need To Exercise If You Want A Six-Pack

by | Feb 14, 2019

There’s no magic number of workouts per week to guarantee rock-hard abs – a six-pack is undeniably a combination of fat-burning workouts, good quality nutrition and abdominal exercises. From a personal perspective, I try and incorporate two ab-focused workouts into my routine each week and I ensure that the rest of my workouts are as functional as possible.

If you truly want a six-pack and don’t know how to get there, these are my top 5 tips:

Make sure you work your abs in these 4 ways

Flex the trunk, raise the legs, twist the torso and hold the torso stable against a resistance. To make sure you hit your upper, lower, side and deep abdominals, you should incorporate the above four types of exercises into your routine.

RELATED: The Fitness Routine Behind Lady Gaga’s Washboard Abs

Add in HIIT training

High-intensity interval-training has a great metabolic effect and will keep your body burning fat well after your workout finishes. HIIT is great for removing excess fat off those stubborn areas so get comfortable with being uncomfortable.

hiit training

Getty Images

Decrease your carb intake

Carbs are not the enemy – you still need to eat the right ones in moderation. If you really want abs you need to have an especially good diet with a particular focus on reducing your intake of processed carbs and refined sugars.

Focus on an 8:16 window

This is where you try to consume 3 quality, real-food meals per day within an 8-hour window while fasting for the remaining 16 hours of the day. This is a great way to avoid mindless snacking, particularly late night snacking, which is the enemy of the six-pack.



Rest & Recovery

Not allowing the body to rest, recover and de-stress properly will wreak havoc on your hormones and make it extremely difficult for your body to burn fat as efficiently as it can. Have at least one rest day per week, warm up and cool down before and after every workout, manage stress, prioritise sleep and you will be setting yourself up for success.

A strong core means more than just a washboard stomach to flaunt on the beach (though it’s certainly a good motivator). Having good core strength brings with it a number of benefits: improved posture and balance and a reduced likelihood of lower-back pain and related injuries. Don’t waste your time doing sit-up after sit-up – remember that you have to shed overall body fat to reveal your abs underneath.



This article originally appeared on Men’s Health.

RELATED: How To Do The Perfect Plank

Recommended to you

People Are Sharing The Relationship Red Flags They Wish They’d Seen On Twitter

Dating is a minefield. With social distancing restrictions still largely in place, it’s fair to say that most of us are resorting to the apps when it comes to making a lasting connection - or simply looking for a short-lived good time. But even then, the platforms are fraught with their own challenges. From bios that offer a scattering of emojis and one-liners that leave little to be desired, to the profile pics that are at least a decade old, red flags are bound to come up even before you’ve met in person. But where things truly get interesting is in the dating phase. Anyone who has ever been in a relationship to see it end badly can likely admit that the thing that saw you end it, was probably also one you saw coming from the start. These relationship ‘red flags’ present themselves early on, but of course, in the throes of buddying romance, we ignore them, our rose-coloured glasses turning the red into a warm and inviting shade of pink. 

Thankfully, those on Twitter are here to ensure you spot the red flags early in order to avoid the devastation that comes with wasted time and a broken heart. The red flag emoji has been taking over the Twitter world as people share the range of red flags they know now to avoid in relationships and dating. These are the warning signs in what people say and do that signal something more unfavourable, and in some instances such traits can even lead to deeper, even abusive characteristics. 

According to data released by Twitter, between October 10th and 13th, the app saw a 21 per cent increase in the red flag emoji usage, with a staggering 1.5 million tweets shared during this time. It appears that when it comes to red flags, we’ve all seen them and can either relate or offer up our own advice. While some of the Tweets can only garner an aggressive head nod in appreciation, others are more lighthearted and show the intensely personal nature of dating whereby something that might not affect someone else, proves disastrous for another. For instance, one Twitter user shared the Tweet, “I got an Android” and to be honest, yeah, we get it. Who wants to be living in that world of GREEN TEXT! Another shared, “Shrek is not that good.” Disliking Shrek? It’s impossible. 

Below are some of the best examples of the red flag Tweet we’ve seen.