Spring is here and many people are now wondering how to get a six-pack for summer. The good news is that with a little motivation, practically anyone can sport a strong core to show off within the next few months.

Getting a six-pack comes down to two things- reducing your body fat and increasing your muscle mass, particularly in your core. Here are a few simple tips to help anyone get a six-pack for summer.

Start a Regular Ab Routine

If you want strong abs, you're going to have to train them. Luckily, training your core doesn't really require much more than a mat and a floor. Exercises such as crunches, sit-ups, and leg raises can all be done from home and you'll notice a difference in your abdominal muscles fast.

One of the best ways to train your abs is via circuit training. For instance, lay your back flat on your mat then proceed to do 25 crunches, 25 crunches with your knees raised at a 45-degree angle, 25 sit-ups, and 25 leg raises. It might not seem too strenuous at first, but you'll start to feel the burn and hit your abs with multiple different exercises.

Make sure you do this regularly. While you usually require a day of rest before hitting a muscle group again, many people find it beneficial to train abs daily. Do an ab workout 3-5 days a week and start reaping the rewards.

Ramp Up Your Cardio

You could have a perfectly solid core already, but unless your body fat is low enough, nobody's going to see it. That's why it's important to implement some cardio into your exercise routine to make your six-pack more visible.

How you choose to do this is up to you. Some might enjoy a 45-minute long run three times a week whereas others find it easier to do 20 minutes of HIIT cardio on a bike each day. Whichever way, cardio will help you gain some definition in your abs.

Alter Your Diet

You might have heard the mantra that most changes happen in the kitchen. In order to drop body fat and increase muscle definition, you'll need to drop some calories.

Cardio can help a lot with reducing fat without eating too much less. However, you still need to ensure you're getting enough macronutrients to keep your body strong.

It's important to still eat healthily while you lose weight. Make sure you get plenty of protein to keep your muscles fed while you lose more fat.

Aim to get plenty of protein- the American College of Sports Medicine recommends around 0.5 to 0.8 grams of protein per pound of body weight per day. You can cover a lot of this with high-protein meals such as eggs, turkey, lean beef, chicken, nuts, and whey protein shakes featuring PROSTAR 100% WHEY.

Carbs and fat matter too. These will keep you from burning too much muscle, regulate your hormones, and give you energy. Focus on healthy choices such as whole wheat pasta and rice, fruits, fish, and eggs.

Hold Yourself Accountable

If you really want to see results, you're going to have to work hard. Keep track of your weight, your training sessions, and your diet. If you don't notice a significant difference within a month, take a different approach, such as taking in more protein or trying a new ab workout.

It's totally possible to lose a significant amount of body fat and increase definition in your abs within 2-3 months. However, you'll need to hold yourself accountable and put the work in each day. There are now apps such as MyFitnessPal which help you track your fitness goals- these may help if you have a hard time staying on focus.


If you have the willpower and the focus, you'll get a six-pack for summer before you know it. Watch your calories, get plenty of lean protein, and work out your abs as frequently as possible. You'll be beach body ready in no time.

UN Editorial Team
Tagged: Abs Summer Training