How Long Does It Take To Get Abs? Why Not Get A Six Pack In A Week?

Jake TylerBy Jake TylerJul 30, 20160
how long does it take to get abs

Have you been burning several hours in the gym lately doing ab exercises but a flat stomach seems to remain a fantasy? Apparently, you’re doing something wrong.

Most of us fall into the misconception that doing crunches and squats in the gym is the key to having six packs or a flat stomach.

 What if I tell you that perfect abs can be attained without having to go to the gym? Sounds too good to be true? I will take that skepticism away as I share with you about how to get abs in a week without spending a minute in the gym.

Preparation Stage

Before we go into the specific steps on achieving sculpted abdomens, you need to prepare yourself for this journey. Let me be honest with you. Achieving your goal of having abs in a week is a tall order but attainable. Thus, it is important that you prepare yourself by doing the following:

Change Your Mindset

Change Your Mindset

If you want to achieve exceptionally flat stomach in a week, start by changing how you view things. By embracing the following values, you can adjust to the drastic changes that will happen in the name of flat abs:

  • Commitment

Would you believe if I tell you that you also need to use your mind in achieving a firm abdomen? It may sound absurd but it is true.

Aside from doing physical exercises, you need to commit yourself to training your mind that whatever it is that you will be doing will become a part of your lifestyle permanently.

Try asking yourself - “Am I ready to do this?”. If there's a little bit of hesitation on your end, I recommend that you defer doing this until you are wholeheartedly committed to change not just the way you look, but also the way you feel about yourself.

  • Patience

I bet you never heard of 6-pack abs growing with just a snap of fingers. This is because it takes time to develop exceptional abs.

Among the fats present in a human body, those that grow on your abdomen or belly are the last ones to go away and the first to come back easily.

If you really want to see results just like those that you see on magazine models and celebrities, you need to pack a lot of patience. Believe me, in the end, it will be all worth it.

  • Consistency

Consistency is the common denominator of people who are able to maintain toned abs. You must not treat your dietary and exercise regimen as a seasonal thing that you can just get out of anytime you want.

Consistency is a major part of achieving your goal and this is where most people fail. However, keeping your eyes on the target will help you become consistent and on track.

Overhaul Your Diet

Overhaul Your Diet

Abs will never show unless the fats on your belly get burned. Much of these fats cannot be removed by mere crunches and planking. Your diet plays an important role in achieving flat abs.

Before going into an intensive regimen, overhauling your diet will significantly cut the amount of fats you need to trim down. Let me be clear. Diet does not mean starving yourself until you pass out.​

It means eating the right kinds of food at the right time. Try counting your calorie intake using MyFitnessPal and other calorie counting apps.

Most experts recommend eating a balanced diet and cutting down calorie intake as the day comes to an end. Since abs are actually muscles, high protein diet is advisable.​

Build Your Endurance And Stamina

Build Your Endurance and Stamina

Getting flatter abs in a week will require you to perform physically challenging routines that will drain you up easily.

This can be addressed by building up your endurance and stamina. You can improve your stamina and endurance by doing the following:

  • Combining strength days with cardio days
  • Reducing your resting time
  • ​Doing fast-paced and high-intensity lifting
  • Preferring compound movements over isolation
  • Avoiding similar routines
  • Adding explosive workout movements

Hydrate

hydrate

Studies published in the Journal of Clinical Endocrinology and Metabolism show that drinking more than 17 ounces will temporarily increase your metabolism by 30%.

The boost occurs within 10 minutes but can last up to 40 minutes after consuming the required amount of water. An increase in your metabolism can help you get rid of fats on your belly, thus reducing your wait time before those abs show up.

When I say hydrate, I mean water and water alone. Energy drinks, sugary sodas and processed juices must not substitute water. Aside from increasing your craving for sweets, these products add empty calories which are not good for the body.

Get Clearance From Your Physician

Your Physician

Letting your doctor know that you will be undergoing a major overhaul to achieve a firmer stomach is a clever idea.

Some exercise routines may not be recommended for you as it may cause injuries or exacerbate medical conditions that you do not know about.

By visiting your doctor, he may remove or cut some routines that pose a risk to your overall health and recommend safe alternatives that suit your condition.

Firm And Toned Abs In A Week

Firm and Toned Abs in a Week

Now that the preparation is over, let us proceed to the main reason why you’re still reading this article up to this part - having flat and firm abs in a week without having to step into a gym.

These exercise routines can be done in the comfort of your home and are proven to be effective and generally safe.

Your core muscles, which include the abdomen, must be the focal point of your exercise regimen. Aside from removing the fat on top of your abs, these exercises wash out the fats underneath the muscles.

The best part of all is the fact that all you need is a simple yoga mat. Here are some exercises focusing on your core muscles and will expose your much-desired abs:

Planking

Planking

Dubbed as one of the toughest yet effective ab exercises, planking is gaining popularity among ab workout maniacs.

How it's done:

1. Starting on a press up position, bend your elbow and rest them on the mat with your body in a straight line

2. Allow the weight of your body to rest on your forearms

3. Ensure that your elbows are aligned with your shoulders while facing forward.

4. Hold this position for at least a minute with 10 repetitions and 30 sec rest in between.

Advanced Version:

Planking Advanced

An advanced version is the side plank wherein you are resting your weight on one forearm with your body inclined sideways. Side plank targets your oblique abdominal muscles.

Crunches

Crunches

This the most common and popular workout routine if you’re after for a tighter stomach.

How it's done:

1. Lie on your back

2. Bend your knees placing them close to each other with your feet flat on the floor

3. Place your hands at the back of your head or place them on top of your chest forming an “X”

4. Using your core, curl up towards your knees but not necessarily reaching them

5. Hold that position for a few seconds before coming back to your starting position

6. Do 25 repetitions

Advanced Version:

Since crunching is very simple to do, it has several variations that target upper, lower and oblique abdominal muscles. These variations include:

  • Side to Side
How it's done:

1. Start with the basic crunching position

2. Attempt to reach the heels of your feet by bending your core sideways

3. Return to the starting position before switching to the other side

​4. Do 15 repetitions

  • Reverse Crunch
Reverse Crunch
How it's done:

1. While lying on your back, bend your knees forming a 9-degree angle

2. Place your arms on your side resting flat on the floor, palms facing down

3. Contract your lower abdominal muscles while lifting your back off the mat

4. Return to starting position

5. Do 15 repetitions

  • Raised Leg Crunch
Raised Leg Crunch
How it's done:

1. Starting with the position same as that of reverse crunch but with hands positioned like that of the basic crunches, contract your abdominal muscles by curling up to a certain angle

2. Return to starting position

3. Do 15 repetitions

  • Bicycle Crunch
Bicycle Crunch
How it's done:

1. Lie flat on the mat with your hands positioned behind your head

2. Contract your abdominal muscles by lifting your legs at a certain angle

3. Simultaneously twist your torso and bend the other knee so that your elbow touches the opposite knee

4. Switch to the other elbow and knee alternating each step mimicking the leg movements when riding a bicycle.

5. Do 15 repetitions

Abdominal Hold

This may look difficult for a neophyte but it is very effective.

How it's done:

1. Sit on the edge a sturdy chair

2. Place your hands on your side resting on the edge of the chair with your fingers pointing in the direction of your knees

3. Raise your knees 2-4 inches higher and slowly raise your butt off the chair

4. Hold on the edge of the chair tightly as your weight rests on them

5. Hold this position for 5-10 seconds

6. Lower yourself back to the chair

7. Do 15 repetitions​

Leg Drop

Leg Drop

This is a simple routine that helps tone down even your lower ab muscles.

How it's done:

1. Start by lying down on the floor with both legs raised up close to each other

2. Rest your arms on your sides with palms facing down

3. Slowly, lower your legs until it is just 4 inches from the floor or lower as long as it is not touching the ground

4. Hold this position for a few seconds

5. Return to original position

6. Do 10 repetitions

Advanced Versions:

Leg Drop Advanced

Scissors is the advance version of the leg drop. It is done by following the same steps but this time, you will have to drop your legs alternately one at a time creating a motion just like that of a pair of scissor.

Hip Lift

This is a quite advanced routine that may cause spinal injuries if not done properly. Extreme caution must be exercised.

How it's done:

1. Lay down on the floor with your legs raised just like in the performing the Leg Drop

2. Rest your hands on the floor with your palms down

3. Contract your core by lifting your hips off the floor and extend your legs upward

4. Slowly lower your hips back to the starting position

5. Do 10 repetitions

Alligator Drag

Alligator Drag

This ab exercise needs space so better look for a stretch in your room for optimum execution.

How it's done:

1. Start with the push-up position with toes close to each other

2. Using your arms, drag your toes forward by allowing your hands do the walking

3. Aim for a minimum of 10 yards and rest for 90 seconds

4. Repeat the same steps and return to where you started

5. Do 6 repetitions

Torso Twist

This is one of the few ab exercises that do not allow you to lie down the floor and target your side ab muscles.

How it's done:

1. Start by sitting on the floor with legs crossed

2. Place both hands in front with your palms facing you and fingertips touching each other

3. With your core muscles tight, twist your torso approximately 45 degrees to the right

4. Return to the center and to the same to the left side

5. Do 15 repetitions

Conclusion

Are you sweating yet? These exercises focus on your core muscles will trim and tone your core in just a week. Just make sure that you are up for the challenge and properly prepare yourself.

Also read: best hamstring exercises and best biceps workout

Remember, achieving perfect abs is a combination of hard work and determination. Thus, it is important to keep your focus and learn to say “No” to things that will get you out of track.

It is not required to do all these exercises in a single day. Make a plan as to which exercise you'll be doing for a given day but ensure to cover all listed above within the week.

With a balanced diet and proper execution of routine, a toned and firm abs is definitely at reach without spending a minute in the gym.

Did you find this article helpful? Let us know what you think and if this ab workout is effective for you by leaving your comments below. Don’t forget to share this article with your friends. You might just win an abs workout buddy. Happy Abs Day everyone.

Jake Tyler

Jake Tyler

Founder
Hi all, I’m Jake Tyler, over the past decade I’ve been working strong on my personal fitness levels. From the age of 16, I have been a kickboxer, and I’ve built up an incredible passion for fitness & self-improvement. This experience has led me to a career in personal training and health & fitness.
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