If you want to get 6 pack abs then there are some things you’re going to want to make sure you get right. In this video, I’m revealing my greatest tips for getting 6 pack abs fast. As you would expect, these will be a mix of nutrition and workout tips for abs. You simply cannot get a ripped six pack without paying attention to both sides of the equation.
With that said, we start right off ironically in the bathroom for a nutrition tip. That’s right, you want to start where you day starts with rehydration. Likely you have not had any water since before you went to bed. This can leave you dehydrated. The best thing you can do for your body is drink 16-20 ounces of water upon waking before doing anything else, simply to try and get ahead of the deficit. Whether you are trying to increase your metabolism or improve the quality of your ab workouts, you need to have plenty of water to increase the efficiency and effectiveness of each.
Speaking of what to do first, the next tip for getting abs has to do with the sequence of something else – your ab workouts. It’s less important which ab exercises you choose as it is which order you perform them in. Be sure to perform lower ab movements (ones that involve isolated movement of the legs) first in your training and save the top down movements for last. In the name of exercise efficiency, this order will save you from attempting your hardest ab exercises when you are least capable of performing them well.
When it comes to eating, remember this nutrition tip and you will be way ahead of the game when it comes to achieving your fat loss goals and you won’t even have to count a single calorie in the process. Pretend your plate is a clock and make an imaginary line for 9 o’clock and nine twenty. Fill the largest portion of the plate with fibrous carbs. If you’re looking for a resource for the best choices be sure to visit http://athleanx.com/carbs. Fill the second largest portion with protein. Fill the remaining portion with starchy carbs and top with a small amount of incidental fat. Keep the portions low without heaping and you will find this simple strategy is something you can use anywhere.
When it comes to your ab workouts, be sure to not focus on counting reps but rather making your reps count. I like to say, it’s better to count meaningful contractions and not reps. If you do a rep that you speed through and don’t really feel it in the muscles you’re trying to work, then don’t count it. When you trade in quality for quantity, your chances of getting a carved out six pack are dramatically increased.
When it comes to specific techniques that you can apply to your ab exercises for a 6 pack be sure to do the following. On all lower ab exercises, focus on lifting the pelvis not the legs. Also, when able, be sure to squeeze your knees together to activate the adductors which provides stability to the pelvis from below and gives you a better engagement of the lower abs.
For the upper abs, pretend there is a line just at the bottom of your ribcage. From here, try and fold your body upon that line. Focusing on lifting the shoulder blades off the ground rather than pulling on your neck will make this easier to make sure you get right.
In the kitchen, there are a few things you can add to your daily diet that alone won’t make much of an impact but together can have a significant one. Here I like to recommend including green tea (either as a supplement or something you drink), cinnamon (I like to include the Ceylon version in my oatmeal every morning) and red pepper flakes (providing capsaicin to assist in fat loss efforts). All of these are naturally included in my meals and done so consistently.
Breathing is another thing you want to make sure you get right when doing your ab training. If you don’t, you could wind up with 6 pack abs and have it look distended and bloated. The key is not to push your abdomen out as you exhale on your exercises. Instead, cinch the waist down by engaging the transverse abdominis and exhale at the same time. Will take some practice if you’re not used to it but becomes second nature later.
The remainder of the 13 tips to get 6 pack abs are included in the video. Be sure to watch them all and let me know which of them you found most helpful or eye opening.
If you’re looking for a complete meal plan to follow without any guesswork to get abs while building ripped athletic muscle, be sure to visit athleanx.com via the link below and browse the programs available. All of them come with mealplans and are designed to get results fast.
For more videos on how to get six pack abs and a 22 day ab workout that you can follow along with, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published.
Step by Step Mealplans – http://athleanx.com/x/my-workouts
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*NEW “FAST ACTION” Q&A* – Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
You Have banana as both fibrous and starchy carbohydrate in your site???
Hi jeff I just started your athlete x zero program a week ago and in terms of the diet I was wondering about Serial we already have some serial in the house So I was thinking I could get maybe some Cocoa pebbles And put silk milk in there would that work I didn’t want to do it before asking you Out of fear of possibly losing progress in my workout Like if I had a serial craving one day What serial could I have and what type of milk should I put in it
WHen raising my left shoulder over head sometimes I hear cracking and sometimes I don’t. Sometimes it starts to hurt randomly and hurts for like 2 days. Then doesn’t hurt for a whole week etc etc what should I do?
Thanks, Is there any daily or 3 times per week, mobility functional routine to prevent injury and pain? I’ve been watching your channel since 10-11 years ago…
YouTube is getting real comfortable with these double ads.
@Глеб Ишин No Metaphor I use Brave Browser and it used to block all ads but these new double ads at the beginning of every video are defeating ad blocking software by delivering ads through a new protocol.
PC with adblock brother
@DarkSolidity Not reliably they don’t, various adblockers are still functional, though the best ad blocker will always be turning off the sound and walking away. If I see a brand name anyway, I’ll write it down as something I’ll never buy again. Only power I have as consumer. Mostly though I get some seconds of white screens before the vid these days so I can clearly see there’s supposed to be ads there, but there’s no content.
Laugh in youtube vanced
They’re just getting used to double ads so it won’t be as much of a shock when they bring in triple ads
Question: I find that I’ve got a serious issue with the bottoms of my ribs sticking out really far (past my chest and visible through my shirts). Is this something that’s caused by my anterior pelvic tilt and would fix itself as I’m fixing that or are there other steps I’d need to take to fix my ribs? Cheers, love the vids!
@ATHLEAN-X™ Jeff, I can hear you talking just by reading your stuff.
Mine is like that too it could be scoliosis
@Anmol Khadka You are very likely referring to rickets. Severe and prolonged Vit D deficiency can lead to soft bones and abnormal skeletal development.
@Alex P Have your physician order spine films and refer you to Ortho. If there is an issue there is a better chance it can be somewhat corrected with a back brace while still young. It will become much more difficult to improve once you stop growing.
Alex P I have large lungs and for at least for me the only thing that makes appearance go away is put on more muscle
Rare footage of Jeff Cavalier Athlean-X.Com wearing a red shirt
And red pants!!!!
I have a huge sense of gratitude for this channel and Jeff. I’m 15 years old and I’ve been following his advice since I was 13 which was when I started training.
Without this channel I would’ve been lost and probably would have followed all the bad advice thrown around the fitness industry.
From the bottom of my heart I say thank you Jeff I owe both my six pack and my gains to your advice
When i saw the comment you have a lot of teenagers following you so talk like for teenage
I’m 11
yeah true, same here
Same, I was 13 when I started watching I’m 14 now and I have a six pack and look a bit wide
Same here man! 16 yo right now ….been training for about 3 years now, and Jeff’s advice has really helped a LOT! lol
Let’s go #ATHLEANTEENS
Any tips on warming up: getting more flexible, tendon injury prevention for strength training?
Face pulls, amateurs
@Norman Inferrera there are a lot of variables with stretching, but the primary goal is to increase ROM and responsiveness.
Static stretching pre-game is not indicated as it reduces responsiveness this explosiveness. You can incorporate dynamic stretching, but primarily focus on engaging the tissue that you’re going to use by appropriate warm-ups.
Static stretch post event, or when you wake up or before bed. Even in the morning dynamic stretching may be better as it starts up your systems.
@ATHLEAN-X™ Would love to see a video on this Jeff – getting muscles ready for strength training (without over stretching) vs. increasing flexibility in the long run.
@Ladymusicc lol no worries. Have a good day.
Doesn’t ginger increase insulin sensitivity (as opposed to decreasing it)?
Hey Jeff, here’s a question I have: What do you recommend between protein shakes and protein bars? I know that sometimes they are interchangeable depending on the ingredients, but what are some red flags to look out for in either one? Sometimes I like to mix in protein bars with my diet in the event that I can’t make a protein shake, but I am worried that I am basically eating a candy bar in disguise!
@ATHLEAN-X™ would love some more nutrition videos Jeff
@Hariharan G he has made a video about this and if you watch he also answered it at around 8:10
@Hariharan G definitely do more push ups. They mostly work chest and have been one of the only exercises I’ve ever needed to do for pecs.
Here’s a tip buddy! You dont need either of them. You dont need a protein shake or bar you know?
@Aiden – I find it hard to get enough protein in my diet without protein bars and shakes
Jesse speaks volumes on the effects of using any of Jeff’s tips. Also I’m listening to this while doing my 500 daily facepulls Jeff ordered.
Why facepulls?
Step 1 should always be burning the overlaying fat. Otherwise you can train abs till you are 60
@Vitality False. Google Jeremy Potvin who is shredded to the bone and only has 4 abs.
I don’t understand how most guys I see in the gym are huge like they bulk and still have abs. I’m too jealous to believe it’s roids.
@Frasier Foster so he was born with 4? Everybody can have 6 thats just fact. If he would train differently he would have it. And if someone with no-pack would be dedicated to get 6 pack he would get it.
Vitality nope its genetically determined. Stop spreading misinformation if you don’t know the truth lol
Ginger is gonna give you that 8 pack kids.
When Jeff speaks seriously and with authority it doesn’t sound comical, but it is comical.
Sadly I only got 4 packs…
@Theo Mak low
O Love depends on how much ginger you use. I prefer about none or about a half inch cube julienned and not grated.
HRT
The number on his shirt on the number of times he facepulls everyday
This video is more like; almost every single video Jeff has done on getting abs over the years, summarized in one convenient video.
Very helpful.
Ye!
I like how he explained the order for ab excercises. I feel like that’s something u keep secret and would build into your program
All Might to Deku: “EAT THIS!” *hands him hair*
Jeff to Us: “EAT THIS” *hands us whipped cream*
That’s exactly what i thought lolll
SMASH!!!!!!!!
i knew i ll found this comment ahahahah
Bro at gym: do crunches
Me: your breathing tehnique is killing your gains!
**Eats a raw piece of ginger at the start of the day**
Alright. The pain of the exercises can’t be much worse than that
It’s pickled ginger
The tastiest way to consume ginger is tea. Use approx 8gms for milk tea and 5gms for black tea. Cut the ginger into small pieces and grind or smash them with a mortar. Add the ginger when the tea is already boiling. Let it boil for 3-5 mins. Filter and drink your precious broth.
I just mix equal parts of ground cinnamon and ground ginger into a jar and take 1-2 tsp with my protein shake, easy peasy.
Jeff looks like he could play a gangster in a Martin Scorsese movie.
L S he really looks like Mike D from Beastie Boys, who could definitely be in a Scorsese movie.
Expectation : *Drink more water*
Reality: *More pee*
You forgot slosh belly
When Jeff says that he’s “training”, he actually sprints to the nearest railway and pushes a loco up a hill
Wife: I bet he’s thinking about other women.
Jeff: I can’t believe I ate a chocolate cookie in my dream.
@mark alsop he is busy doing face pulls
give him a break 🙂
It’s not a joke if it’s 100% true. Try implementing 10% of something not true next time 🙂
why tf is Jeff wearing a shirt?
That’s rude
To be fair, Jeff puts a handful of brown sugar in his oatmeal, and whip cream on practically everything.
The day finally came:
Jeff: You should be breathing, but are you doing it right?
He had a video on that already. He summed it up in 5 seconds in this video