Unless you’re currently very severely out of shape, then there is absolutely no reason that you shouldn’t be able to get a six pack within 3 months. If you’re currently hovering at around 15-17% body fat and struggling with ‘Dad bod’ (or ‘Mum bod’? I guess?) then there are plenty of options that will help you to lose fat and build muscle quickly enough to see the results you want.
The problem is that most people have no idea what the best way to go about building muscle is. In this post, we’re going to look at the five crucial things you need to know to get a six pack in record time.
1: Train Your Abdominis Rectus
The most important place to start is with the anatomy of your abs. What muscles contribute to the appearance and strength of your abs? And what is the best way to target and train those muscles?
The abdominis rectus is where most people will start. This is the ‘sheet’ of muscle that exists along the front of the stomach and that is divided into the six ‘abs’ that make up the six pack.
The challenge is knowing the best way to train this sheet of muscle. And the key is to remember what it is for: bending the body forward. If you want to train the whole muscle, then you need to move through that entire range of motion, starting from a position where you are leaning back and ending in a position where you have bent fully forward. Look up the ‘myotatic crunch’ for a movement that will do this well.
2: Bend at the Waist
Even if you use the right movement, you can still use the wrong technique. A mistake a lot of people make is to bend at the hips, which challenges the hip extensors and not the abs. Make sure during these exercises that you are rolling the mid section upward.
3: Add Resistance
Some people will tell you that you need to lose weight around your mid section to get a six pack and that having stronger muscle there will make no difference. To disprove this, try tensing your ab muscles now. They become more visible don’t they?
Problem is, most people train their abs for endurance rather than power and this doesn’t build muscle size and hardness in the same way. Try adding resistance to your ab training by sitting up with a weight plate and you’ll see and feel the difference!
4: Don’t Forget the Transverse Abdominis
The other part of the equation is the transverse abdominis. This is the band of muscle that wraps around the stomach and supports the back. This is important because it holds in the gut and thus makes your abs flatter. You can train this with stomach vacuums and with plank.
5: Add Weight Loss
Finally, losing weight will help you to get the abs you’re looking for and especially when combined with the other advice in this list. There are plenty of diets and protocols to help you do this, whether you decide to eat lean, go for long walks or even try something more exotic like intermittent fasting.