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How to Get 6 Pack Abs Without Going to Gym

Have you always dreamed of having awesome looking abs, but going to the gym is just one thing you find impossible because of your tight schedule? Maybe time isn’t the issue; it’s that you cannot afford an expensive gym membership or equipment. Well, here is the great news! You can build those fantastic 6 pack abs in the comfort of your home without having to go to the gym. Engaging in some simple exercises without using gym equipment and making some lifestyle modifications can help you achieve the chiseled midsection you have always envisaged. Follow the steps we highlight in this article, and developing your 6 pack abs will happen just like magic. For even more impressive workout tips, check out

The famous quote which says, "You can't exercise your way out of a bad diet," is actually not a myth but a fact. Your diet plays a huge role in maintaining your body shape because you are what you eat.

Include More Protein  

Your diet is essential for bodybuilding and getting those showstopping 6 pack abs. Try to modify your diet to include food sources that contain proteins to build your muscles fast. Your muscles are made up of protein, hence you need more protein to build more muscle. Include protein in your diet from the following sources: poultry, dairy products, beans, nuts and seeds, tofu and soy products, and beans. 

Cut Down Fat 

In addition to your protein, you need to cut down on your fat consumption because too much fat intake is another factor that affects your body shape. Cutting down excess fat will help reduce the amount of abdominal fat that covers the muscles in your abdomen, thereby. This will make your abdominal muscle become more visible and help your six pack abs develop faster.  

Always Stay Hydrated  

You might probably be asking what the link between drinking water is and building six pack abs. The answer is that cells in your body need water to function effectively, so staying hydrated will help increase your body's metabolism rate and burn body fat faster.

Reduce Caloric Intake 

To build amazing 6 pack abs, your calorie intake must not be greater than your expenditure. Note that this does not imply skipping your breakfast or lunch. In fact, your meals should be complete. You should only ensure you reduce the portion size you consume. It is better to take small portions at different intervals instead of eating a large meal. You can also cut down your caloric intake by reducing the number of sweets, simple carbohydrates, and refined sugars you consume. Also, minimise the consumption of carbonated drinks, soda, alcohol, and processed foods. Instead, opt for complex carbohydrate foods, natural foods, and healthy drinks like homemade juices. 

Eat Plenty of Fruits and Vegetables 

You are probably familiar with the health benefits of eating plenty of fruits and vegetables. You should also consider taking plenty of them if you are thinking of getting those sculpted abs. Fruits and vegetables are rich in fiber, helping you feel full quicker and prevent you from consuming too much food. Aside from that, they are also good sources of vitamins and minerals which help maintain proper body metabolism. 

Sit Ups 

To perform sit-ups effectively, lie down on the floor with your face gazing at the ceiling and your knees bent slightly. Make sure you prevent your feet from moving. Put your hands at the back of your head and then engage your core and lift your upper body, allowing your right elbow to touch your left knee.

Extended Plank 

This is another home abs workout that can help with building your abdominal muscles. The extended plank can be very effective for the abs because the hand extension puts more force on your abdominal muscles, thereby making them work harder. For the plank, assume a position similar to that of a press up and hold it for around 30 seconds. If your ab muscles are stronger or weaker, you can adjust the time you hold the plank position for. 

Reverse Crunches 

Lay flat on the floor with your hands under your head and your knees tucked in towards your chest. Maintain a 90-degree angle with your feet crossed together. Raise your hips away from the floor, contract your abs, and stretch your legs up towards the ceiling; lower your legs down to the floor but ensuring your toes do not touch the floor.  

Seated Leg Tuck 

You will need either a chair or a bench for this exercise. Sit on the chair or bench while holding the sides with your hands. Then lean back in such a way that you maintain a 45-degree angle position, slightly raise your legs, and bend your knees. Round your back to be brought towards your pelvis, lift your knees towards your head simultaneously, and then come back to the starting position.


Pull-ups will not only tone your core muscles but also work your entire body if correctly done. You do not need to have a pull-up bar before you do this type of workout. A bar strong enough to withstand your weight will function perfectly well. Hold the bar firmly with your palms facing outward and hands placed shoulder-width apart. Then pull your shoulder blades back and down, bend your legs, and engage your abs, so your core muscles get worked. Gradually pull your body up the bar until your head moves above the bar, wait for a few minutes, and return to the starting position. 

The Bottom Line 

Getting 6 pack abs without going to the gym is not rocket science. Its achievable but discipline and consistency are vital towards seeing significant results. If you cannot strictly adhere to the dietary modifications and continuously engage in the home abs workout, it may be challenging to see results. When it comes to building 6 pack abs, the results are dependent on your energy intake and expenditure. Regular exercise will burn down fat covering those abs and unveil them. Lastly, track your progress by keeping a diet and exercise journal to keep track of your goals and determine whether you are meeting them or not.


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