How To Get A Six Pack Without Any Equipment

Not all of us can afford expensive exercise equipment or gym memberships. Luckily, there are a variety of equipment-free abdominal exercises that utilize your own body and gravity as resistance. Follow these steps to get the sculpted midsection you've always wanted

• Part 1 of 4: Start in the Kitchen 

1. Determine whether or not you need to lose belly fat. Since abdominal muscles lie underneath belly fat, you will need to shed excess fat if you want your abdominal muscles to be visible.

• {Note that abdominal exercises like sit-ups help build muscle, but do not target fat.}

2. Reduce your caloric intake. There are a few simple ways this can be done:

• Reduce your portion size.
• Stay away from high calorie, low-nutrition foods.
• Keep track of your calorie intake by using an online calorie calculator, reading food labels, and/or keeping a food journal.

3. Cut out extra sugar. Excess sugar tends to be stored in the midsection. Read food labels and beware of  hidden sugars in bread, sauces, dressings, soda, and alcohol.

• To curb your sweet tooth, opt for healthy choices like dark chocolate, honey, and fruit.

4. Eat lean proteins. Protein is an essential nutrient for building muscle, because your muscles are primarily composed of protein.[2] Healthy options include chicken, fish, and turkey. Vegetarian options include tofu, tempeh, and satan.

5. Eat fruits and vegetables. These foods fill you up quickly, and are rich in the vitamins and nutrients you need to maintain an active lifestyle.

6. Drink plenty of water. Staying properly hydrated will improve your energy and mood levels, and will help keep you full between meals. You should drink at least 8 glasses of water each day.

• Part 2 of 4: Aerobic Exercises

1. Do 30 minutes of cardiovascular exercise per day. These exercises help burn calories, and when coupled with an improved diet, can help you shed pounds.

2. Choose an aerobic activity that you genuinely enjoy. If you enjoy your workout, you will be more likely to stick with it. There are many options for aerobic exercise, none of which require a gym membership. Examples include walking, running, hiking, biking, dancing, and swimming.

3. Make small lifestyle changes. If you don't have time to do a 30-minute workout, there are simple ways to make your daily routine more active. If you work a desk job, use your break time to take a brisk walk outside. Do chores around the house for 20-30 minutes, or walk to your destination instead of driving.

• Part 3 of 4: Abdominal Exercises

1. Target all three abdominal areas: upper abs, lower abs, and obliques. While you cannot target each area exclusively, each abdominal exercise emphasizes a particular area. The following exercises will help get you started.

2. Exercise your lower abs.

• Scissors. Lie on your back with your legs raised in the air at a 90 or 45 degree angle, depending on flexibility. Place your hands at your sides, and lower your right leg slowly until it is a few inches above the ground. Return to the original position, and then repeat the movement with your left leg. Continue alternating between legs.

• Leg lifts. Lie on your back with your legs elevated a few inches off the ground. Keeping your knees straight, slowly raise your legs until they are perpendicular to the floor. Slowly return to the original position without letting your feet touch the ground. Repeat the exercise.

3. Work your obliques.

• Side bends. Stand up straight with your feet shoulder-width apart. Place your hands on your waist, and then slowly bend sideways at your waist, moving your upper body to the right. Return to the original position, and then repeat the movement on the left side.

• Oblique crunches. Lie on your back with your legs elevated and your knees bent at a 45 degree angle. Cross one foot over the other, and keep knees hip-width apart. Place your hands behind your head, and use your core to lift your head and shoulders off the floor, touching your right elbow to your left knee. Return to the original position, and then repeat the movement so that your left elbow touches your right knee

• Oblique twists. Sit on the ground with your back straight and your feet in front of you. Bend your knees slightly and lift your feet a few inches off the ground, crossing one foot over the other for added support if needed. Hold a dumbbell in your hands; if you don't have one, use an equivalent household object, like a book, melon, or bottle of liquid. Slowly lower the object toward the ground on your left, stopping halfway. Return to the original position, and then slowly move the object toward the ground on your right side.

4. Work your upper abs.

• Crunches with feet on the floor. Lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Place your hands behind your head and use your core muscles to lift your head and shoulders off the ground and toward your knees. Your lower back should remain flat on the ground.

• Crunches with elevated legs. Get in the crunch position, but instead of placing your feet on the ground, raise your legs in the air, keeping your knees bent.

5. Do planks. Get in push-up position, using your elbows for support rather than your hands. Keep your body in a straight line, making sure that your hips do not sag. Hold for as long as you can.

• To make sure that your body is straight, do this exercise in front of a mirror.

Part 4 of 4: Setting Goals and Staying Motivated

1. Keep a food and exercise journal. This will help you stay on track and learn which areas of your diet and exercise regimen need improvement.

2. Measure your waist and stomach area. Since muscle weighs more than fat, these measurements will be more important indicators of your progress than pounds on the scale.

• For an accurate number, measure the smallest point of your waist and two inches (5 cm) below your belly button.

Tips

• If you are trying to lose a significant amount of belly fat, focus your efforts on diet and aerobic exercise first. Once you have lost the weight, begin doing abdominal exercises. This will help prevent the wasted effort of building abdominal muscles underneath a layer of fat.

• Mix up your workouts. This will keep your body guessing, and prevent you from getting bored and giving up.

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