How can get six packs

To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M.

McGill, Ph. Even though your rectus abdominus is the muscle you want to see when you look in the mirror, your inner core muscles, including your internal obliques and transverse abdominis, are the foundation for your six-pack. Get below six percent and you could compromise your health. Apart from helping to keep your body-fat percentage where it needs to be, eating the right foods and avoiding the wrong ones will help you build a strong core worth revealing, says nutritionist Wesley Delbridge, R.

After all, while whole carbs like quinoa, brown rice, sweet potatoes, and fruit will fuel your workouts so that you burn more calories, protein-rich foods like eggs, lean meats, and, fish will help you recover from them so that you build more muscle, he says.

Unsaturated fats from almond butter, walnuts, avocado, and olive oil work to help your metabolism function at its best and your body absorb all of the nutrients it needs, White says.

As a general rule, reach for whole foods that contain fiber, healthy fats, protein, and complex carbohydrates, and avoid processed ones that contain added sugars, refined carbohydrates, and tons of sodium.

First, drop the assumption that running burns more calories than lifting does. A University of Southern Maine study found that a single set of a weight-training exercise torches as many calories as running at a 6-minute-mile pace for the same amount of time. So for every second you spend lifting weights, your body is expending high amounts of energy. Add high intensity interval training HIIT principles to your workout, and you could see even more gains.

There's also the metabolism boost of weight training. One last efficiency benefit: Lifting weights through a full range of motion can improve your flexibility as well or even better than static stretching does, according to a University of North Dakota study. To that end, the trainers frequently implement supersets and circuits — strategies that save time without sacrificing results.

To understand why, you'll need a few quick definitions. Straight sets: This is a traditional weight-training routine, in which you complete all the sets of a given exercise before moving on to the next. Alternating sets: These involve alternating between exercises that train your body using two noncompeting movements. For example, you pair an upper-body exercise that works the muscles on your front side — a pushup or bench press, say — with a lower-body exercise that emphasizes the muscles on your back side — the deadlift, for example.

The idea is that you work a group of muscles with one exercise, but instead of sitting around for a full two or three minutes while that muscle group recovers, you perform an exercise that doesn't heavily engage those same muscles. As a result, you can cut your rest time in half or eliminate it completely. Circuits: These are similar to alternating sets, except that they involve three or more exercises. You can rest after each exercise in the circuit, or only after the last exercise.

How much time can these techniques save? A Spanish study found that men who trained with circuits achieved the same gains as those who trained with straight sets —yet their workouts were 42 percent shorter. But that's not to suggest you should hit the showers early.

No, it means circuits and alternating sets can help you squeeze more total sets into the same sweat session. Remember to keep your head, neck, and spine aligned, and don't arch your lower back. As with standard crunches, you can hold a lightweight plate in your hands to add resistance. Part 2. Plank with proper technique to avoid getting injured. Start by lying on your stomach with your head facing down, forearms on the floor, and palms flat on the floor. Inhale, then exhale as you lift your body off of the floor so your forearms and toes carry your weight.

Keep your elbows bent at degree angles directly under your shoulders. Keep your head down throughout the plank so you continually face the floor. Continue to breathe as you hold the position. If planking for 10 to 15 seconds isn't challenging, try increasing the time to 30 to 45 seconds.

Sculpt your abs and obliques with side planks. Start by lying on your right side with your right elbow bent directly under your shoulder.

Your left leg should be stacked directly over your right leg. Inhale, then exhale as you engage your core muscles and extend your elbow to a degree angle. Your head, neck, and spine should make a straight line. Continue breathing as you hold the side plank.

Try holding it for 10 to 15 seconds, or go for 30 to 45 seconds if a shorter duration isn't challenging. Slowly lower yourself back to the starting position, then repeat the steps on your left side. To increase difficulty, raise your upper leg off of your lower leg as you hold a side plank. Challenge yourself with extended planks. Start on your stomach as if you were doing a standard plank.

Straighten your arms above your head with your palms touching the floor. Engage your core as you use your fingertips and toes to lift your body off of the floor.

Your head, neck, and spine should form a straight line. Try to hold the plank for 15 seconds. Continue breathing as you hold the position, then slowly lower yourself back to the floor. If you're not able to keep your back straight during an extended plank, stick to standard planks.

Part 3. Warm up and cool down for 5 to 10 minutes. Go for a brisk walk or jog, do jumping jacks, run in place, or jump rope at the start of your workouts. Moderate aerobic exercise will increase blood flow to your muscles, which reduces your risk of injuring yourself.

When you finish working out, cool down for 5 to 10 minutes to help your muscles recover. Include multiple crunches and plank variations in your routine. Instead of just trying to do crunches, your workouts should consist of a variety of exercises. A good routine could be: [12] X Research source 5 to minute jog 3 sets of 12 repetitions each: standard crunches, overhead crunches, reverse crunches 3 sets of 12 repetitions per side: bicycle crunches 2 sets of 30 seconds: standard planks, extended planks 2 sets of 30 seconds per side: side planks.

Do your ab workout routine 3 to 4 times per week. As much as you want abs fast, pushing yourself too hard could result in an injury. Avoid exercising your abs or any other muscle group on back to back days. Don't be hard on yourself if it takes longer.

Try to focus on being as healthy as possible instead of pushing yourself and risking injury. Additionally, if you're just starting, it's wise to take it slow. Try starting with 2 sets of 10 repetitions for each exercise, then gradually work your way up to 3 sets of 12 reps. Avoid exercising or stretching if your muscles are sore.

If you have a muscle strain, working out will make matters worse. Burn belly fat with cardio exercises. To see the results of your hard work, you'll need to burn fat deposits that cover the abdominal muscles.

For a good cardio workout, jog for 5 to 10 minutes, sprint for 10 minutes, then jog for another 5 to 10 minutes. This type of cardio exercise is a great way to burn fat. National Institutes of Health Go to source In addition to running, you could swim laps, ride your bike, do jumping jacks, and jump rope.

Part 4. Pack plenty of protein sources into your diet. Protein helps build muscle, but it's important to choose higher-fat options. Go for these instead of processed meats, like bacon. The right amount of protein per day depends on your age, sex, and activity level. For example, have 4 oz g of grilled chicken over a salad for lunch, and 3 ounces 85 g of salmon for dinner.

Fill up on fruits and veggies to cut your calories. Fruits and veggies are packed with essential nutrients, and they can fill you up without adding extra calories. Your required amount depends on your age, sex, and activity level. In general, go for about 2 c mL of fruits and 3 c mL of veggies per day.

Don't skip healthy complex carbs. Grains are rich in fibre and fuel your muscles, so go for brown rice, quinoa, and whole-grain bread, kinds of pasta, and cereals. Try to consume around 6 to 8 oz to g of grains per day; half that amount should be whole grains. Consider a ketogenic diet, at least temporarily, if you need to lose fat. If you're not following a ketogenic diet, healthy grains are an important part of your diet, and they provide your muscles with the resources needed to grow.

Just don't overeat them. Cut out sweets and processed foods. You won't see a 6 pack any time soon if you get most of your calories from processed foods, sweets, and fast food. If you need to satisfy your sweet tooth, swap pastries, ice cream, and other unhealthy snacks for peanut butter, Greek yoghurt, and fruit.

Drink loads of water instead of high-calorie drinks. Staying hydrated is important for your overall health, especially if you've started exercising more often.