Get Six Pack Abs In 1 Month

Set Yourself Up for Success

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. Also Check out our Healthy diet For Six Pack Abs...
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.

Abdominal Training

1. Focus on the lower abs. Just about every abdominal exercise or motion involves an upper abs contraction. For this reason alone, building the upper abs is usually pretty easy, but as a result the lower abs can get neglected. Focus more on training your lower abs exclusively because lower ab training will still give you amazing upper abs as well.
2. Don’t do reps like a madman.Millions of people unfortunately waste hundreds of thousands of hours in the gym each year doing hundreds of sets of abs. After taking this sort of pounding for a while your abs just stop responding. Overtraining your abs in this manner can also increase your risk of injury. In order to effectively work your abs and avoid overtraining, keep your reps around 20 or less but add resistance to increase the difficulty level.
3. Go down slowly and maintain strict form. A slow and controlled descent is recommended for ab training. This method will carve deep into your abdominal muscle fibers and help sculpt them.
4. Contract, flex, and squeeze. An often overlooked and underutilized
   method of enhancing your abdominal training is to not flex the muscles while you train them. You cant just go through the motions, you need to squeeze hard while you perform any ab movement.
5. Train abs with intensity. Give the same level of intensity to your abs
   that you would your biceps or triceps on a tough day of training. Don’t just throw in a few sets of ab exercises at the end of your workout and call it a day. Abs are a muscle just like any other and must be trained as such.
6. Avoid side bends. Just like any other muscle, the abs also respond when stimulated with resistance. Unless you want to make your waist wider, avoid side bends at all costs. Skip the dumbbell side bends, weight plate side bends, or any other silly side bend exercise. You do not want to end up with a waist that looks blocky and wide.
7. Don’t use twisting movements. Performing twisting movements such as holding a bar across your back and twisting is a good way to injure your back. These types of exercises won’t do you much good and they are more risky than they are effective.
8. Train abs 2-3 times per week max. It can be tempting to train abs everyday but as I said earlier, abs are muscles just like any other. They need time to rest and recover. You can train abs a bit more frequently than you can other muscles but training them more than 2 or 3 times per weekly is just overkill.
9. Maintain a good tempo. As with any other exercise, ab movements should not be jerky or too fast. A good tempo must be maintained throughout the entire movement. An ideal tempo would be 3-0-1 where the first number refers to the lowering phase of the exercise, the next number is the pause, and the third number is the lift. For example, a crunch done at 3-0-1, you would take 3 seconds to lower yourself, no pause, then one second to crunch upward.

 Use Ab Wheel

1. Hold the ab wheel with both hands and kneel on the floor.
2. In the kneeling pushup position place the ab wheel on the floor in front of you.
3. Slowly roll the ab wheel out in front of you in a straight line while breathing normally.
4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out.

Tip: Keep your abs tight at all times and maintain a slow and controlled motion.

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