Summary
- Abs are built with both exercise and diet – You need a structured workout and a caloric deficit diet for visible abs.
- Fat loss is key – No matter how many ab exercises you do, your abs won’t show without lowering body fat.
- Core activation before workouts matters – Warming up your core enhances engagement and results.
- Bodyweight exercises can be highly effective – Moves like planks, crunches, and leg raises build strong abs.
- Cardio and clean eating accelerate results – Running, HIIT, and a high-protein diet help reveal abs faster.
- Consistency is everything – Six-pack abs take time, dedication, and sustainable habits.
You’ve probably Googled “how to get a six pack” at least once in your life. After all, who doesn't want shredded abs that people can see through a compression t-shirt? You might have tried a few crunches here and some planks there, but it takes more than that to get those proper abs.
It takes a structured washboard abs workout along with maintaining a caloric deficit through your diet to truly achieve your dream abs. And don't forget, at least 10 minutes of HIIT for fat burning to get that chiseled core!
Try these 4 effective bodyweight ab exercises for a stronger and chiseled core!
Diving Deeper Into Washboard Abs
With the right workout routine and a few diet changes, not only will you get the washboard abs you seek, but you’ll also be able to maintain them.
See, if there is a lot of fat on top of your abs, regardless of how much you work out, your abs will never be visible. This is why you need to opt for a low calorie, high-protein diet to fulfill your dreams of having that beach-ready summer body.
Life hack: Before you can build rock-hard abs, you need to shred the fat so your abs can be visible. Losing weight can be a lengthy process, however, we have a technique that just may speed up the process.
Going on a potato diet or any other short term diet can help you lose weight fairly quickly. But, these diets are not meant for the long run.
Therefore, with just a few days or a week of these effective weight loss diets and then coupled with intermittent fasting as a part of your new lifestyle can help you keep the weight off for good.
Can't help your sweet tooth cravings? Try these 4 low fat dessert recipes!
What Do Abs Workout At Home Do?
The best abs workout is one that helps strengthen your core first and then goes towards toning. This circuit does just that, because having washboard abs is not just about doing crunches until failure.
Getting praise-worthy abs is about cutting fat, building a strong core, and then toning your abs.
This abs workout uses zero equipment - your body weight is more than enough! You honestly don’t need fancy equipment to even build a powerful lower body, your weight is more than enough.
So, this abs workout will definitely work even without weights. Now, before you start you need to do a quick warm-up. You can stick to your normal warm-up routine if you have one or do 20 reps of something called a “transverse pullback”.
This is a very easy movement, where you suck in your stomach to your back as if you were getting ready for someone to punch you in your gut. This will instantly activate your core.
To activate your core, try doing some flutter kicks before your core workout!
6 Best Exercise For Abs At Home For Men
1. Shoulder Taps
- Reps: 30 seconds
- Sets: 4
- Rest: 30 seconds
To do this exercise, get on your knees and put your hands down on the floor. Now, shift your knees up off the floor so your knees are in mid-air and your body is supported by your toes and hands only.
Move your right hand up and touch your left shoulder and now do the same with your left hand touching your right shoulder. Make sure your knees don’t touch the ground during this movement. The pressure should be on your core. Do as many reps as you can in 30 seconds.
Try this complete ab workout routine for women.
2. Push-up Into Planks
- Reps: 30 seconds
- Sets: 4
- Rest: 30 seconds
Start off in a plank position, now, push yourself back up in a push-up position. However, return to the push-up position one arm at a time and not at once.
Meaning, extend your right elbow and place your right hand on the ground and then do the same with your left elbow and arms. Ensure your hips stay stationary and the pressure is only in your core.
Do banded push-ups to build core strength.
3. Side Planks
- Reps: 30 seconds
- Sets: 4
- Rest: 30 seconds
Place your left forearm below your shoulder and keep your legs straight with your right leg on top of your left leg. Squeeze your core, now, raise your hips until your body is in a straight descending line.
Hold this position for 30 seconds or two rounds of 15 seconds if you are starting out, for 1 set.
Burn fat and gain more strength with battle rope full body workout!
4. Hindu Push-ups
- Reps: 30 seconds
- Sets: 4
- Rest: 30 seconds
Let’s kick this abs workout up a notch with a more advanced version of a normal push-up. To do a Hindu push-up, you need to start off in a plank position with your arms wider than shoulder-width apart.
Now, push your upper body downwards and lift your torso up and down like the downward-facing dog position in yoga. Next, lower your hips until you come back to the original push-up position and push your chest forward. Finally, return to your original position to complete one rep.
Look into Muay Thai training for faster fat loss and full body toning.
5. Knee to Chest Crunches
- Reps: 30 seconds
- Sets: 4
- Rest: 30 seconds
Get into a normal crunch position but raise your legs with a 90-degree bend at the knees. Now, bring your curved knees all the way back to your chest. While doing this, twist your upper body left and right during each movement of knees coming back to your chest.
Practice these 5 every day habits to get those ripped six-pack abs.
6. Side Leg Raises
- Reps: 30 seconds
- Sets: 4
- Rest: 30 seconds
Start off by lying down on one side or on your torso facing slightly left or right. Now, bring your legs up and touch them with the hand of whichever side you are working on.
Once you are done with the reps on one side, switch to the other side for a complete set. Viola, this is the last exercise of the best abs workout at home you can do without using any weights or equipment.
Tone your side abs with these 10 obliques exercises!
Tips To Build A Six Pack
Getting a six-pack is not just about working out and doing crunches. While this abs workout is the perfect circuit to work out all of the necessary muscles in your abdominal region to give your core strength and shape.
However, you need to cut fat for your abs to be visible. These are the perfect additions to your lifestyle to get a six-pack. Here are 5 things you can do to get those washboard abs:
1. Cardio
Whether you are running, skipping rope, or doing jumping jacks, cardio is a must in life and not just to have abs. Studies show that doing cardio is the most effective way to reduce belly fat.
Furthermore, a collective review of several studies shows that the more cardio people did, the more belly fat they lost. Starting off with 20 minutes of cardio every other day is something that you can easily manage, and the effects are totally worth it.
Besides, you do want your washboard abs to be visible, no? Start running, walking, biking, or playing sports from today. Whatever cardio you go for, make sure you're wearing the right gym gear!
Try this complete HIIT running workout routine for fat loss!
2. Eat More Lean Proteins
Eating more of this macro-nutrient can help you lose weight, cut belly fat and help grow your washboard abs.
A study showed that eating high protein meals promoted appetite control and feeling full. This can help you cut fat, as restricting your calorie intake is the best way to lose weight quickly.
To do this, you don’t need to add just proteins to your diet, you need to make some other additions as well.
Add these 5 protein smoothies into your diet post-workout!
3. Cut Out Processed Food
Your favorite chips, cookies, nachos, or whatever snack you love binging on is filled with calories, fat, carbs, and sodium. So you either have to give all of this up or give up the dream of having washboard abs, tough choice isn’t it?
Simply by cutting out processed foods and replacing them with healthy snacks can reduce belly fat and help you get the look you are striving for.
Can't stop the late-night munchies? Try these on-the-go healthy snacks for guilt-free nibbling instead!
4. Refined Carbs Don’t Help
Refined carbs come with a bucket load of issues. You get hungry much faster after eating refined carbs as they burn quickly. This kind of doesn’t help with controlling your calorie intake.
Refined carbs lose their nutritious values too during processing. Meaning, your refined carbs aren’t packed with essential vitamins, minerals, and fiber.
Try a high carb and low fat diet to lose weight - this diet does not include refined carbs but pure and healthy carbs.
5. Hydrate Yourself
Water is just a blessing for your bodily functions. It helps with removing waste, regulating optimal temperature, and helps increase metabolism rates that end up burning belly fat. Some research hints to water helping with controlling your appetite as well as increasing energy levels.
Lastly, a study with adults old as 48 years old and older found that participants who consumed water before each meal lost around 44% more weight over a period of 12 weeks.
Getting a pouch belly because of bloating? Learn how to reduce bloating fast!
Key Takeaway
To really get the most out of this abs workout at home, you need to make necessary lifestyle changes to get and to maintain washboard abs.
Home workouts are here to stay for good. These workouts can be just as effective to build muscle. If you want to make these home workouts even more effective, then I recommend buying a resistance band.
A resistance band can honestly help workout your entire body the same way you would do in the gym.
This abs workout at home is a great way to start your journey to build a strong core and stunning abs. The more you know about your body, the physics, and the nutritional requirements; the easier it is to get into shape.
Don't forget your post-workout routine - try these 5 cool down exercises!
FAQs
What does it mean to have washboard abs?
Washboard abs describe a very defined and well-muscled six-pack with deep grooves separating the muscles, resembling a washboard. They result from a combination of low body fat and strong core muscles, achieved through targeted training and a clean diet.
What's the difference between washboard abs and normal abs?
Normal abs may have muscle strength but lack visible definition due to a higher fat percentage. Washboard abs, however, are exceptionally lean and sculpted due to extreme fat burning, requiring strict discipline in diet, exercise, and fat loss.
How to get washboard abs fast?
Focus on core-strengthening exercises, maintain a caloric deficit to reduce fat, and prioritize protein for muscle growth. High-intensity cardio and consistent strength training help burn fat faster, making abs more visible.
What is the rarest abs?
The rarest abs are the 10-pack abs, which only a small percentage of people can develop due to genetics. Most individuals have a six-pack or, in rare cases, an eight-pack, depending on their muscle structure and body composition.
