Six Fat Asses Get

Six Fat Asses Get
We use cookies to make wikiHow great. By using our site, you agree to our cookie policy . Cookie Settings
{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e4\/Get-Six-Pack-Abs-Fast-Step-1-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-1-Version-9.jpg","bigUrl":"\/images\/thumb\/e\/e4\/Get-Six-Pack-Abs-Fast-Step-1-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-1-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.\n<\/p>

\n<\/p><\/div>"}

Do 4 sets of 12 basic crunches . Start by lying on your back with your knees bent and feet flat on the floor. Place your fingertips behind your head, inhale, then exhale as you raise your upper back off of the floor. Raise your torso for about 2 seconds, then gently inhale as you lower yourself back to the floor. [1]
X
Research source

Be sure not to tug your head upward with your hands. Keep your head, neck, and back aligned, and avoid arching your lower back as you lift your torso. Repeat the steps to complete a set of 12 crunches.
Raise your torso just enough to lift your shoulder blades off of the ground. A crunch can safely engage your abs, but a full sit-up (or raising yourself all the way to your knees) can strain the lower back. [2]
X
Research source

To increase difficulty, try holding a weight over your torso as you do crunches. Start out light, such as with a 5 to 10 lb (2.3 to 4.5 kg) plate weight, to avoid injury. [3]
X
Research source

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4e\/Get-Six-Pack-Abs-Fast-Step-3-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-3-Version-9.jpg","bigUrl":"\/images\/thumb\/4\/4e\/Get-Six-Pack-Abs-Fast-Step-3-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-3-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.\n<\/p>

\n<\/p><\/div>"}

Lift your knees and hips to do reverse crunches . To start, lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides with your palms facing down. Exhale and engage your abs as you raise your knees over your hips. [4]
X
Research source

Keep your knees bent at a 90-degree angle as you hold them directly over your hips. Inhale, then exhale as you lift your hips and lower back off the floor with a smooth, controlled motion.
Inhale again as you lower your hips back to the floor, but keep your knees above your hips. Repeat the steps to complete a set of 12 reverse crunches. After the last repetition, lower your feet back to the floor.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/34\/Get-Six-Pack-Abs-Fast-Step-4-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-4-Version-9.jpg","bigUrl":"\/images\/thumb\/3\/34\/Get-Six-Pack-Abs-Fast-Step-4-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-4-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Add bicycle crunches to your routine. Lie on your back with your knees bent and fingertips touching the back of your head. Inhale, then exhale as you raise your feet off of the floor. Make a pedalling motion by driving your left knee toward your torso and extending the other straight. [5]
X
Research source

As you pedal, raise your shoulder blades off of the floor and rotate your torso to bring your right elbow toward your bent left knee.
Then, straighten your left leg as you raise your right knee toward your torso. Simultaneously, rotate your torso to bring your left elbow toward your right knee.
Continue to pedal and rotate your torso to complete 12 repetitions per side.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/84\/Get-Six-Pack-Abs-Fast-Step-2-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-2-Version-9.jpg","bigUrl":"\/images\/thumb\/8\/84\/Get-Six-Pack-Abs-Fast-Step-2-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-2-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Extend your arms to do overhead crunches. Lie on your back with your knees bent and feet flat on the floor. Straighten your arms above your head with your palms facing up. Your arms should still touch the floor, and your biceps (upper arms) should be near your ears. [6]
X
Research source

Keeping your arms extended above your head, lift your torso as if you were doing a conventional crunch. 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.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9c\/Get-Six-Pack-Abs-Fast-Step-5-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-5-Version-9.jpg","bigUrl":"\/images\/thumb\/9\/9c\/Get-Six-Pack-Abs-Fast-Step-5-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-5-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

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 90-degree angles directly under your shoulders. [7]
X
Research source

Engage your core muscles so your head, neck, and spine form a straight line. Keep your head down throughout the plank so you continually face the floor. [8]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source

Try holding the plank for 10 to 15 seconds. 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.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/31\/Get-Six-Pack-Abs-Fast-Step-6-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-6-Version-9.jpg","bigUrl":"\/images\/thumb\/3\/31\/Get-Six-Pack-Abs-Fast-Step-6-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-6-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

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 90-degree angle. [9]
X
Research source

Keep your elbow bent directly under your shoulder. 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.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a2\/Get-Six-Pack-Abs-Fast-Step-7-Version-10.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-7-Version-10.jpg","bigUrl":"\/images\/thumb\/a\/a2\/Get-Six-Pack-Abs-Fast-Step-7-Version-10.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-7-Version-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

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. [10]
X
Research source

Keep your head in a neutral position so you're facing the floor throughout the plank. 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.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Get-Six-Pack-Abs-Fast-Step-8-Version-9.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-8-Version-9.jpg","bigUrl":"\/images\/thumb\/5\/50\/Get-Six-Pack-Abs-Fast-Step-8-Version-9.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-8-Version-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

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. [11]
X
Research source

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/65\/Get-Six-Pack-Abs-Fast-Step-9-Version-5.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-9-Version-5.jpg","bigUrl":"\/images\/thumb\/6\/65\/Get-Six-Pack-Abs-Fast-Step-9-Version-5.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-9-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Include multiple crunches and plank variations in your routine. Instead of just trying to do 500 crunches, your workouts should consist of a variety of exercises. A good routine could be: [12]
X
Research source

5 to 10-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

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3e\/Get-Six-Pack-Abs-Fast-Step-10-Version-5.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-10-Version-5.jpg","bigUrl":"\/images\/thumb\/3\/3e\/Get-Six-Pack-Abs-Fast-Step-10-Version-5.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-10-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

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. [13]
X
Research source

Everyone's body is unique, but you might see results within a few weeks. 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.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5e\/Get-Six-Pack-Abs-Fast-Step-11-Version-4.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-11-Version-4.jpg","bigUrl":"\/images\/thumb\/5\/5e\/Get-Six-Pack-Abs-Fast-Step-11-Version-4.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-11-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

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. [14]
X
Research source

Jogging , sprinting , then jogging again is a form of interval training. This type of cardio exercise is a great way to burn fat. [15]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source

In addition to running, you could swim laps, ride your bike, do jumping jacks, and jump rope.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a7\/Get-Six-Pack-Abs-Fast-Step-12-Version-2.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-12-Version-2.jpg","bigUrl":"\/images\/thumb\/a\/a7\/Get-Six-Pack-Abs-Fast-Step-12-Version-2.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-12-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Pack plenty of protein sources into your diet. Protein helps build muscle , but it's important to choose higher-fat options. [16]
X
Research source

These poultry, fish, legumes, nuts, eggs, and full-fat dairy products. Go for these instead of processed meats, like bacon.

The right amount of protein per day depends on your age, sex, and activity level. In general, go for at least 5 1 ⁄ 2 to 6 1 ⁄ 2 oz (160 to 180 g) of per day. For example, have 4 oz (110 g) of grilled chicken over a salad for lunch, and 3 ounces (85 g) of salmon for dinner. [17]
X
Trustworthy Source

USDA Center for Nutrition Policy and Promotion
U.S. agency responsible for promoting good nutrition based on scientific research

Go to source

If you're highly active, you might need even more daily protein. Learn more about your specific requirements at https://www.choosemyplate.gov .

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/bc\/Get-Six-Pack-Abs-Fast-Step-13-Version-2.jpg\/v4-460px-Get-Six-Pack-Abs-Fast-Step-13-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/bc\/Get-Six-Pack-Abs-Fast-Step-13-Version-2.jpg\/aid415522-v4-728px-Get-Six-Pack-Abs-Fast-Step-13-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

Six Fat Asses Get

Report Page