How to Get Six-Pack Abs fast

How to Diet  

1. Eat small meals about six times per day rather than three large meals. Make your meals a combination of good carbs, protein and good fats. The small, frequent meals can raise your metabolism and help you build lean muscle mass. 
2. Take in lean protein, such as tuna; scrambled or boiled egg whites; and baked, broiled or boiled chicken. Don't use sauces or high-fat condiments.
3. Limit your fat intake, but don't cut it out of your diet completely. Eat good fats in moderation, such as olive oil and salmon.
4. Eat some carbohydrates, but make sure they are good carbs, such as brown rice, sweet potatoes, fruits and vegetables.
5. Stay away from breads, pastas and high-sugar foods. Satisfy your sweet cravings by eating fruits.
6. Drink lots of water, about half a gallon per day will ensure you won't get dehydrated. Dehydration will cause you to retain fluid.

The Most Effective Exercise

Bicycle Exercise

How to do : Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps. 

Captain's Chair Leg Raise

 The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

How to:

1. Stand on the chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work.

How to:

1. Lie on the ball, positioning it under the lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps. 

 

Vertical Leg Crunch

 The vertical leg crunch is another effective move for the rectus abdominis and the obliques.

How to:

1. Lie on the floor and extend the legs straight up with knees crossed.
2. You can place your hands on the floor for support.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
   
4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.

Long Arm Crunch

 The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 1-3 sets of 12-16 reps.

Reverse Crunch

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working.

How to:

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

 

Full Vertical Crunch

 In a full verticul crunch, you really work the abs by involving both the upper and lower body, making this the 8th most effective exercise for the rectus abdominis.

How to:

1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
   
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
   
4. Lower down and repeat for 12-16 reps.

Plank on Elbows and Toes

 The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.

How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

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