Men and women all dream of a toned, flat stomach and often dream about how to get abs in a month at home.
When you think “toned,” the first image that pops into your mind is probably washboard abs.
Unfortunately, that’s not really achievable in a month for everyone, but there’s so much more important focus to be given to another group of muscles in your body: the core. Your core includes the abdominal muscles, the hips and pelvis muscles, and your back stabilizers; a group that provides a solid center for your entire body.
After you spend a month strengthening and toning your core muscles, you can start putting in the extra work needed to lose more of that nasty belly fat and uncover your toned stomach.
Technically, everyone has a six pack (otherwise known as the Rectus Abdominus muscle), but without strengthening it first and losing the surrounding body fat after it might never show; and you know that means a strict and serious dieting regime.
Let us start with the most important step to getting abs at home in a short period of time: strengthening your core. Despite popular belief, doing crunches is not the only way to engage your core muscles.
Here’s a suggested workout that could be performed in the comfort of your home, 3-4 times a week:
At-Home Ab Workouts
How Many: 10 repetitions each side
How to do it: Lie on your right side, propping your torso up with your right elbow and forearm, knees straight. Raise your hips so that your upper body is passed parallel to the floor and your body forms a straight line from your head to ankles. Keep that position for 2-3 seconds, and then slowly return back to the starting position. Expect a burning sensation in your torso the first few times you attempt this exercise.
How Many: 15-20 repetitions
How to do it: Sit on the floor (or on a bench) keeping your back straight and your chin up, hands on floor, knees bent. Lift knees so shins are almost parallel to the floor; extend arms. Pull knees toward shoulders, without moving your upper body. Return your knees to starting position.
How Long: 30-60 seconds
How to do it: Get yourself into a plank position keeping your stomach tight. Pull your left knee in and circle it clockwise, then counterclockwise. Make sure to keep the rest of your body still in the meantime; even if you couldn’t make it to the 30-second mark, keeping a good form is more important than a few seconds. Remember to switch to the other leg before moving onto the next exercise.
How Long: 30 seconds
How to do it: Start in the same position as a regular sit-up, keeping your knees bent, heels flat on the floor. Bring the right knee and left elbow towards one another, with a simple and smooth twist. Return to the start position. Complete the movement alternating between left and right sides.
Gliding disc core circuit
How Long: 60 seconds
How to do it: This circuit requires the use of gliding discs, a simple yet effective equipment that will help you progress in your quest of getting better abs at home.
There are endless exercises to do with the gliding disc, but here’s a 60-second circuit to get you accustomed to its use:
- Abdominal Slides (20 seconds) – Knees on the floor, hands on the gliding pads, and slide the arms forward and back without bending the arms, keeping the rest of the body strong.
- Reverse Lunges (20 seconds) – Instead of stepping backwards into a lunge, glide the foot back along the floor.
- Skater (20 seconds) – Standing with one foot on the pad – slide the leg out and slightly back – and then back in like a figure skater!
Repeat this circuit three times, resting 90 seconds between each run through.
The other part in how to get abs in a month at home is cleaning up your diet.
You Can’t Out-Train Your Diet
By implementing these simple changes, you will be able to notice better-shaped abs in just one month:
Avoid Fast Food
This is the easiest change to implement, period. Stop going to fast-food joints; if you really have no choice but to eat on the go, then pick fresh sandwiches with lots of veggies on whole-grain bread.
Get Plenty of Lean Protein
Eat lean, high-quality protein multiple times a day. Combined with exercise, protein builds lean muscle tissue. Skinless chicken and fish are leaner than red meat. Legumes are another good source of protein, and they are also packed with fiber!
Even vegetarians have many good sources to choose from including tofu, tempeh, and legumes of course.
Eat Your Fruits and Veggies!
A smart, balanced diet plan includes consuming at least five servings of fruits and vegetables on a daily basis. You’ll enjoy more vitamins and minerals and keep feeling full for longer. A good tip is using fresh produce to make smoothies, which can help incorporate more servings of fruits and vegetables.
You still need to eat Carbohydrates!
You can reduce, but never think that eliminating them is a wise choice for better abs.
Carbohydrates are one of the essential macronutrients, besides protein and fats. Carbs are transformed into blood glucose, which every single cell of the body uses as a primary energy source.
The trick is to avoid the bad carbohydrates, mainly the nutrient-deficient products that are easily found on grocery store shelves; also known as empty calories. Rather, you need whole-grain carbs such as pasta, bread, cereal.
Reduce or Eliminate Alcohol and Replace it with Water
Alcohol is packed with unnecessary calories while the liver is busy breaking down alcohol, it puts fat metabolism on hold.
Instead, drink at least eight glasses of water every day. Water flushes away excess fat and moves nutrients into your cells. Keep in mind that sugar-loaded sodas don’t count as water or fluids, even the diet versions.
Final thoughts on how to get abs in a month at home…
The key is remembering that you HAVE ABS. Depending on how much excess body fat you may have on your body will determine how long it will take for your abs to show through.
Getting a 6-pack in a month’s time can’t be guaranteed, however, following the tips above about proper nutrition, and core exercises will increase your chances for a visible 6-pack (remember, it’s already there!). Don’t give up, keep pressing forward and go to war on those abs!