People often search how to make six pack without gym and find irrelevant answers. Today, I will solve all your doubts here in this guide.
We are going to talk about various six pack exercises at home with pictures, diet, and some bonus tips too!
So make sure to read this till the end. Let's start!
Can you get Six Pack without Gym?
The short answer is: Yes, absolutely!
With proper exercise for abs and a good diet, you can get six packs at home easily over a period of time.
The main thing I say again and again that matters in consistency. You need to stay regular in whatever diet or workout routine you are following in your life.
In this post, whatever things I suggest you to do, you need to follow them regularly to get abs at home.
Six Pack Abs Diet
Diet is the main secret to get abs. You can make your six pack visible with just a healthy clean diet, without any exercise.
When I say diet, I mean calorie deficit. It simply means eating/consuming lesser calories than your maintenance calories.
If you don't know how to calculate your calories, refer to this guide,
You just need to start eating 300 to 400 calories lesser than your body requires, and you will start losing fat.
As soon as your fat layer will decrease, the stomach or abs region will become leaner, making the abs visible.
Steps to Follow for Abs Diet
- Calculate your maintenance calories
- Start eating 300-400 lesser than that
- For tracking your calories, use any app such as My Fitness Pal
- Simply enter each meal you consume in that app to track
- Keep your protein intake high so as to not lose the muscles
- Lower your carbs intake
- Consume more of high fiber foods
- Remove junk foods such as chips, biscuits, pizza, etc
- Lower intake of processed foods such as desserts, cake
- Drink more water, at least 4-5 litres a day
- Include green vegetables in your diet
- Lower intake of high fat foods and oily foods
Six Pack Abs Workout
Now that the main focus of diet is complete, next comes the step to follow a good workout routine including exercises for abs.
Exercises do the toning part. As your abs will become visible after cutting down fat layers with proper diet, you need to develop those muscles to look good.
When you ask how to make six pack without gym, I say there are various exercises to do for six pack.
Let me list some of the good six pack exercises at home with pictures below.
Planks
Planks are one of the best exercise to strengthen and develop your core. It involves holding your body on your feet and elbows for a short span of time.
If you are a beginner, start by doing plank for 30 seconds. Do 3 sets of 30 sec each.
When you learn the form properly, you can increase the time to 1 minute or 2 minutes.
Crunches
Crunches are the next best exercise for six-pack abs at home. Crunches help to work the upper and middle abs mainly.
Perform 3 sets of 10 to 12 reps each.
Take a rest of 30 seconds to 1 minutes between each set.
Make sure to stay hydrated by sipping on to water during your workout
Leg Raises
Next exercise for 6 pack abs is leg raises. Leg raise work the lower abs basically.
The rep ranges is same as the crunches, i.e, 10-12 repetitions.
As you become experienced in the exercise, you can include weighted reps to increase the load.
Mountain Climbers
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| Image Source: Google | Image By: Howcast |
So two benefits from a single exercise, sounds good, isn't it?
I hope you are getting value by reading this post on making six pack without gym.
Let's continue further!
Burpees
Having a lot of fat covering the stomach area and dieting itself isn't helping?
Burpees is the answer for you. It is a super high calorie burning exercise which will help you get those fat layers shredded.
A set of 20 burpees will leave you sweat like anything. Try doing 2-3 sets for an intensive cardio session and to lose fat.
Also Check: How to Lose Belly Fat | Diet Exercise Tips
Some More Exercises
- Skipping - Simple and effective cardio which improves stamina and helps lose fat.
- Jogging - Improve stamina and endurance along with shredding fat.
- Russian Twists - Helps to strengthen and tone the obliques, which is the side region of your abs.
- Cycling - Cardio exercise for losing fat
- Swimming - Tone muscles, builds strength and endurance
Fastest Time to Get a Six Pack
Let me clear your misconception if you also keep on asking how to make six pack in 1 month. The process to show and develop your abs takes time.
The amount of time it takes can vary depending on your diet, workout, and body fat percentage.
If you are a lean guy, you may achieve it within 2-3 months. However, if you have high amounts of body fat, you make take up to a year to lose it!
The time to get six pack abs depends on various factors:
- Your Diet
- Physical Activity
- Metabolism of your body
- Exercises you do
- Body Fat levels
Keep patience, follow all the tips with consistency, you will definitely get the desired results.
Do you require Supplements?
You may be thinking that if supplements such as fat burner etc will help to get quicker results, right?
Let me tell you, you can easily make six pack without supplements. You do not need to spend any additional money on supplements.
Rather, invest the money on your clean and healthy diet. You can go for a whey protein if you have extra budget, but again, not necessary.
Myth Buster
Let me explain with the help of an example,
Have you seen people who regularly do intensive physical activities such as playing football, swimming, or any other sport?
Most of them are lean and naturally have their abs visible. This clearly explains that you can easily develop six-pack abs at home without any gym, just by following proper exercise and diet.
Final Words
In conclusion, I hope I answered your question how to make six pack without gym. These were the simple steps you can include in your daily lifestyle to develop abs without equipment.
If you got some value, do share this post with your friends and drop a comment to let me know about any further queries you have.
Till then, take care, Goodbye!
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