Tag Archives: train

How to get 6 pack abs

We always envy people with abs. It makes us want to get in shape. It makes us think to ourselves, why can’t I have abs like that? Well… you can!

natalieWilson-howtoget6packabs

[Photography by Jennifer Ona]

I always get compliments on my abs and friends or people at the gym ask me how I get them so I decided to do a post about it.

The first step in obtaining defined abs is lowering your body fat percentage. You must lower that first before being able to see your abs poke through otherwise the below tips are pointless. Once you get in a regular work out routine and cut out fried foods, processed foods, fast food and lower your sugar/dairy intake you will be on the right track (Start looking at labels and how much sugar is inside, ideally 5% or less is low). Instead enjoy protein, veggies and carbs. When I say carbs I mean healthy carbs such as potatoes, sweet potatoes, avocados, whole fruits and whole grains (oats, brown rice and quinoa) not bad carbs such as white bread, fries and potato chips. You will definitely see results in 1-2 months depending on how much you stick to this until you notice a difference (then we can talk about cheat days). If you drink a lot, that’s another story, lets address that first! There is TONS of sugar in alcohol. Cut that out first if you really want this or limit yourself until you see results.

Now for the exercise part. In the gym, here is my go to for when I head over to the mats for my floor exercises. This was recommended to me by the trainer of many professional models: David Hicks of LifestylecoachLA :

You definitely feel the burn on this one!! Just power through it. Try it 3-5 times a week in addition to your work out routine. It will get easier. You can do it! I may be a weirdo but I now enjoy the burn.

The other main work out I do in which I definitely found great results with is sprinting! When I go over to the park to jog or run around the track to warm up, I head over to the grassy area afterwards for sprinting, lunges and ab exercises. This is when my abs really started to show! I would do this several times a week. Sprinting increases your metabolism and  the calories continue to burn off long after your sprinting is done! It burns off the stomach fat and tones the muscles underneath. Make sure you engage your core while sprinting. It is the most explosive training you can do. You will build your glutes, quads and hamstrings and will also strengthen your core. You engage all of those muscles at the same time. 90% of athletes include sprint training in their workout routine. Try sprinting about 110 yards ten times 3-4 times per week.

IN SUMMARY:

  1. Lower your body fat percentage by exercising regularly.
  2. Lower your body fat percentage by eating healthy protein rich foods, lowering your sugar and dairy intake and by cutting out processed foods, fried foods, fast food (and cut off alcohol or at least limit your drinks to a couple drinks per week for now).
  3. Do the above 6 Minute 6 Pack ab routine 3-5 times a week.
  4. Sprint 10×110!  110 yards 10 times 3-4 times a week.

Try these workouts and let me know what you think!

XO,

Natalie