How To Get A Six Pack Quickly With 5 Minutes Workout A Day

Here's how to get a six pack with just 5 minutes of exercise a day. Check out the amazing benefits of this routine.
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If you do 50 or 100 sit-ups, you don’t get a six pack? Don’t have time to exercise because you’re at work? I’ll show you the most realistic abs workout routine to get a six pack. Do not worry. It’s not a hard workout. It takes less than 5 minutes. By the time you think it’s hard, your workout will be over. It’s such a simple routine.

Want to know how to get a six pack?

You only need to do 3 sets of 15 reps a day of intensive rectus abdominis exercises such as crunches at the level of difficulty that suits you.

I’ve been working out my abs this way for over a year now. And I am very satisfied with the results for the effort and time invested. So I will continue to exercise this way.

3 sets of 15 reps, just do this every day. It’s a simple routine. But there are a few important things that make a trivial routine stand out. Let’s take a look at this.

How long does it take to get a six pack?

How long does it take to get a six pack with this routine? Because body fat percentage and basic muscle mass are different for each person, the time it takes for a six pack to be visible may vary slightly. In any case, you will see noticeable changes in at least 3 months.

Two cases of not having a six pack

Cases that do not have a six pack can be broadly divided into two categories.

First, a case in which it actually has abs, but the shape of the six pack is not revealed because it is covered by body fat.

You can think of it as enough to faintly distinguish the abdominal muscles when you put pressure on your stomach and touch it with your hands. In this case, if you combine this routine with aerobic exercise, you will be able to get a six-pack that you can show off to others within 6 months.

Second, a case where there really is no muscle itself called abs.

It can be said that even if you apply force to the stomach and touch it with your hands, you cannot distinguish each pack. Unfortunately, in this case, you must maintain this exercise routine for at least a year in order to make a six pack.

Patience is bitter, but its fruit is sweet.

six-pack

Do you think it takes too long to make a six pack? Then think of someone around you who might have a six pack. If you are an ordinary office worker, there are really few. I bet they are people who know nothing but exercise every day as a hobby.

In fact, making a six pack is a process that requires a lot of time and effort. Don’t be deceived, as all the stories about having abs in just 3 months are lies. If that’s all true, there will be a lot of people around us who actually have six packs.

The reason they were able to make a six pack in three months was because their abs were already well developed. It was covered with body fat, but it was revealed as the body fat fell out. Making a six-pack is not an easy task, and no one has a six-pack without a difficult process. Don’t be too heartbroken just because you have to do it for at least a year. It is more valuable because it is not easily available to anyone. Still, the routine I’m sharing today is a short routine of less than 5 minutes, so it’s really reassuring, isn’t it?

So, if you do more intense abdominal exercises for 10, 15, or 30 minutes instead of 5 minutes a day, won’t the six pack be made 2 or 3 times faster? That’s right. That way you can get to your goal a little bit faster. But once you get to know some of the benefits of this 5-minute abs routine, you’ll agree that a 5-minute workout routine is far more realistic and efficient than a 30-minute workout.

Advantages of this routine

Sustainability

The first part is about sustainability.

The biggest advantage of this routine is its short time and simple composition of 3 sets of 15 reps. This makes it easier to maintain one of the most important aspects of building a body: sustainability.

No matter what kind of exercise you do, it is more difficult to keep doing it as time goes on rather than the exercise itself. Imagine doing 100 sit-ups every day. Are you tired of just imagining it? But what about a simple routine of 3 sets of 15 reps? Don’t you think you can do something like this? Yes, that’s the great thing about this routine.

Also, because the abdominal muscles are small muscles, they have the characteristic of getting tired quickly and recovering quickly. Therefore, exercising with too many reps can adversely affect your back health. Additionally, one study found that sit-ups accounted for 56% of injuries suffered by soldiers on fitness tests. [1] Even from this point of view, this 5-minute workout routine with few reps and virtually no strain on your back is an effective workout.

I’ve told you to do this exercise every day, but you don’t have to be obsessed with skipping a single day of this routine. Nevertheless, the reason I’m telling you to do this routine every day is that if you don’t do 1 or 2 workouts, you’ll end up working out at least 5 times a week. So, there is no need to be so discouraged that you didn’t do it for a day or two. You don’t have to work out twice as hard today just because you didn’t exercise yesterday. Just focus on continuing and try to make it a habit like eating.

The most important thing in this routine is to just keep going.

Hypertrophy

The second is the hypertrophy aspect.

Doing 50 or 100 sit-ups can build abs, but it’s not the most efficient way. It is in the same vein that it is more effective for hypertrophy to do 3-4 sets of 8-12 reps of a barbell squat with a moderate weight rather than 100 or more bare body squats to thicken your legs.

Increasing the weight of a bench press or squat seems general when increasing the difficulty of an exercise. However, in the case of abdominal exercises, there seems to be a tendency to increase the difficulty by increasing the number of repetitions. It seems to be a characteristic that appears because it is a bare body exercise rather than a lifting that lifts weights. But to make a six pack, you need to focus on hypertrophy for your abs, just like your chest and lower body muscles.

Therefore, it is important to set the intensity of difficulty that can completely stimulate the abs with just 15 reps per set. This is not to say that the difficulty level should be increased blindly. This means that for the purpose of hypertrophy, exercise with sufficient intensity is necessary to effectively grow the abdominal muscles. Crunch, an abdominal exercise done on the floor, is a decent exercise with quite a bit of difficulty in that sense. If you currently have a faint or no six-pack shape on your stomach, hand-assisted crunches are sufficient intensity.

I will explain the exercise method in detail below. Anyway, it is important to know your own difficulty level that allows you to exercise at maximum intensity. If you do this consistently every day, you will start to see changes little by little.

How to exercise

Now, let me show you how to exercise.

A six pack as we know it is the rectus abdominis muscle. As the exercise routine introduced today is very short and simple, it is very important to target the rectus abdominis muscle precisely. 3 sets of 15 reps for a total of 45 reps. You can stimulate the rectus abdominis carefully without wasting any of those 45 reps.

In the case of the sit-up, which is the most common abdominal exercise, the legs are fixed and lowered. Therefore, in addition to the rectus abdominis, the iliopsoas muscles and lower body that lift the legs take a lot of force. A better way to focus on using your rectus abdominis is to do leg-free crunches. In practice, you might be able to do 50 or 100 sit-ups. But, it would be very difficult to do 20 crunches that do not mobilize the strength of the lower body.

If you do crunches slowly without immobilizing your legs, the use of your rectus abdominis will increase. At this time, if you roll your back so that the pelvis and ribs are closer, you can use the rectus abdominis more effectively. And when you lie on your back again, do the exercise while slowly straightening your curled back. This may seem easy, but it can be really difficult if you are new to this exercise. In that case, you can use your hands to assist. You can help by holding your legs or pants with your hands. Even if you assist with your hands, you need to stimulate the rectus abdominis with the same movement.

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When you get used to it little by little, you can increase the difficulty by gradually changing the position of your hand. If both arms are on the legs, the intensity of the exercise is weak. The higher the arms go up to the chest and head position, the stronger the exercise intensity. You can set the difficulty level with the idea that you will fully stimulate your abs in 3 sets of 15 reps, a total of 45 reps or less.

Breathing is also important. I recommend you continue to exercise while maintaining 50-70% of your total respiratory volume and do not relax your abdominal muscles during the set. By the time crunches get easier, you’ll probably have hard abs in your stomach. After that, you can change your posture to a more difficult abs exercise, such as the hanging leg raise, and follow the same routine.

hanging-leg-raise

You may be worried that you will have to do this routine for the rest of your life. No need to worry. Once you get into the habit of exercising like this, it’s probably not going to be easy to quit.

What to do Next?

Remember, a six pack isn’t something you can get overnight. The fastest way to get a six pack is to focus on the development of abdominal muscle hypertrophy while continuing to exercise. The 5-minute workout routine of 3 sets of 15 reps will be your best bet. Now find the right abs workout difficulty for you.

Check out our article if you want to know more about basic principles of muscle growth.

Steven Kim

Steven Kim

Steven is a huge fan of home gym. He started making his first home gym in 2016 and now does most of his workouts at home. He founded NEO Home Gym with the best team members and provides various exercise advice.
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