How to Get a Six Pack with Bodyweight Exercises


If you are wondering how to get a six pack with only bodyweight exercises, there are some simple steps you can follow to accomplish this.

The “key” to achieving this is to be consistent with your workouts, eating schedule and cardio routine.

You need to do full body workouts, eat a low calorie, nutrient dense diet., and you need to mix in a combination of jogging and HIIT exercises.

All these combined are going to take you closer to your goal of that coveted six pack.

Doing this with bodyweight along will make it more challenging so I do recommend you at least get a couple pairs of dumbbells to supplement your workout plan.

Follow these steps to get a six pack with bodyweight exercises.

How to Get a Six Pack with Bodyweight Exercises

Step #1: Fix Your Diet

The first and most crucial step in getting a six pack with only bodyweight exercises is to fix your diet.

In order to see your abs as a male, you are going to need to get down to 5-6% body fat.

That doesn’t mean you shouldn’t eat anything.

You need to eat a blend of nutrient rich foods such as salad, salmon, chicken, broccoli, almonds, beans, spinach, avocado, fresh herbs, fresh ginger, and healthy oils.

Set up your week on Sunday.

Prepare your meals, put your food in containers to eat throughout the week, and be consistent.

You don’t need cheat meals. You don’t need dessert and you don’t need alcoholic beverages.

All these things are just going to keep you from hitting your goals.

Try not to fall into the social trap of eating out. You need to stick to what you have prepared.

If you must go out, choose the baked chicken on salad option. Drink water.

Step #2: Do Bodyweight Exercises

In order to get a six pack with only body weight exercises, you need to focus on not only ab workouts, but full body workouts.

The more muscle you put on, the easier it will be to burn calories and remove stores of fat.

A TRX suspension trainer is a great addition to any home workout room.

This will allow you to freely do your workouts in the comfort of your home.

I also recommend you get a set of dumbbells to add a little bit of resistance to the workouts.

Do full body exercises that combine lower and upper body exercises to form challenging supersets.

Do combination exercises like the lunge to knee raise. If you have dumbbells, add in a shoulder press.

Use the TRX to do a pushup and transfer right into a pike, and then do 10 mountain climbers and repeat.

Sprint in place for 30 seconds and go right into pushup jacks for 30 seconds.

Hold a side plank and do leg raises.

Do crunches for one minute and transition right into hip raises.

There are endless combinations of exercises you can do to give yourself a full body workout.

Mix in other pieces of exercise equipment like the stability ball, slam ball, and resistance bands.

Other bodyweight exercises you can do to get six pack abs includes:

  1. Planks
  2. High Knees
  3. Jump Lunges
  4. Crossover Crunches
  5. Air Squats
  6. Jumping Rope
  7. Side to Side Shuffles
  8. Frog Jumps

Step 3: Do Intense Cardio

The best way to burn a ton of extra calories while giving your heart and lungs a great workout is with intense cardio.

Stair climbers, swimming, cycling, elliptical, sprinting, and jogging are all great endurance bodyweight exercises that will help you on your journey towards six pack abs.

Add in HIIT combination exercises to give yourself that added edge.

This means full, all out, intense exercises transitions with minimal rest.

Try things like doing as many pushups as you can followed by as many jump squats as you can.

You could also do something like a set of intense jumping jacks that transition into mountain climbers or burpees. Then follow that up with sit-ups.

The combinations are endless.

Use these examples and some of your own to make sure you give yourself that advantage on your path towards a set of six pack abs.

Summary: How to Get a Six Pack with Bodyweight Exercises

If you looking to get a six pack with bodyweight exercises, you need to concentrate on improving your diet, doing full bodyweight exercises and adding and intense cardio plan that is better than most. Remember to always mix up your exercises, healthy food choices and workouts. This will not only help you avoid burnout but will keep things fresh and interesting. Your body will improve with different stressors being put on your body, you will lose weight, burn fat, leading to a set of abs you can show off any time of year.

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