How To Get Shredded Abs: 7 Strategies And Workouts To Get A Six Pack Abs In 2024

Six-pack abs look amazing, and it’s a noble goal once you hit the gym. The good news is you can begin muscle building and get ripped abs.

Some ways to get shredded abs include eating a healthy diet^[1] with complex carbohydrates. In addition, hit the gym to lift weights and do ab exercises for better core strength. Also, eat healthy fats, drink water, and get ample sleep for better health.

Six-pack abs require time and effort, so be ready for a commitment lasting six months to a year. Read on and learn how to get shredded abs today.

How To Get Shredded Abs?

A toned physique looks fantastic and helps keep you fit. The good news is you can lose weight without losing muscle.

Below are different ways to get shredded abs:

Eat A Healthy Diet

The first step toward getting six-pack abs and looking your best is to get rid of belly fat. Often, abdominal fat accumulates due to poor diet.

Proper nutrition is vital for your health and wellness. It’s also one of the best ways to lose stomach fat^[2] and build abs. Ensure you focus on complex carbohydrates, protein, healthy fats, vegetables, and fresh fruits daily.

The goal is to focus on calorie intake that involves whole, natural foods^[3] full of essential vitamins, antioxidants, and minerals. Protein is handy when you want to build muscle and burn excess fat.

As you work to get ripped abs, eat less junk food when strength training. Only consume food that adds value^[4] to your body and supports your abs and overall weight goals.

Do Ab Exercises

Whether hitting the gym or working out at home, doing ab exercises or ab workouts is important. Such exercises target the core area to burn abdominal fat and build lean muscle mass.^[5]

Abdominal muscles or abs play a crucial role in everyday life. Every person relies on core muscles to hold them up and keep the spine and pelvis stable. By doing ab workouts, you build shredded abs and strengthen your core.^[6]

Below are some popular ab workouts to do at home or in the gym to build lean mass:

Push-ups

Push-ups are a fundamental bodyweight exercise that provides numerous benefits such as increased upper body strength, improved posture, enhanced muscular endurance, and the convenience of requiring no equipment, making them a versatile addition to any fitness routine.

How To Do:

1. Get down on all fours on a mat. Place both hands flat on the mat in a slightly wider position than your shoulders. 
2. Get stable and extend both legs backward so you are balanced on your toes and your legs form a straight line with your back.
3. Once you feel ready, lower yourself to the ground, keeping both elbows at 90 degrees.
4. Push your body back up until both arms are straight.
5. Repeat the motion to do a set of pushups.

Apart from the standard pushup,^[7] you can experiment with advanced variations that will increase your strength and help you achieve a low body fat percentage. Examples include knuckle pushups, diamond pushups, and finger-tip pushups.

Tips: 

• Keep your body in a straight line from head to heels to avoid straining your lower back.
• Engage your core muscles to stabilize your spine during pushups. This not only helps with proper form but also strengthens your abdominal muscles.
• Position your elbows at a 45-degree angle from your body, not flared out to the sides.

Optimal Sets And Reps: three sets of 10-15 reps.

Mountain Climbers

Mountain climbers are another excellent ab workout to try at home. Ensure you have a comfortable mat set up before you begin your workouts.

How To Do:

1. Get on all fours on a comfortable floor and slowly advance to a plank position.
2. Ensure your form is strong before beginning the exercise. Keep your hands at shoulder-width apart and your back flat.
3. Pull one leg towards your chest, then lower it back to the floor.
4. Repeat the move with your other leg.
5. Repeat the motion to do a set of mountain climbers.

Tips: 

• Increase your speed once you get the hang of mountain climbers.
• Avoid raising your hips too high or letting them sag.
• Ensure your hands are directly under your shoulders, not too far forward or backward.

Optimal Sets And Reps: three sets of 10-15 reps per leg or 20-30 seconds of continuous movement. 

Planks

A plank^[8] is another excellent way to get shredded abs and strengthen your core. The good news is you can do planks at home or in the gym along with other ab exercises to get six-pack abs. Planks involve using body weight during your workout routine.

How To Do:

1. Get on all fours on a comfortable surface, such as a yoga mat.
2. Do a child’s pose by bending your knees and sitting on your feet while extending both arms out in front of you.
3. Hinge forward and push your body into a plank by resting your forearms on the ground or placing your flat palms on the ground.
4. Stay in plank position for a set duration, then resume the child’s pose.

Tips: 

• Keep your body in a straight line from head to heels when performing the plank. 
• Maintain steady breathing to support your core engagement.
• Position your elbows directly under your shoulders, not too far forward or backward, to reduce strain on your shoulders and wrists.

Optimal Sets And Reps: three sets of 20-30 seconds.

Leg Lifts

Exercises that focus on the core are great for getting ripped abs. Leg lifts^[9] are another great option. Ensure you have a mat set up before you begin your workout.

How To Do:

1. Lie on your back on a yoga mat to begin leg lifts. Ensure you keep your body flat on the floor.
2. Bring your legs together and ensure there is no gap between them while relaxing your toes.
3. Inhale and lift both legs while still keeping them together. Bring both legs to a 90-degree angle with the rest of your body.
4. Exhale as you slowly lower your legs to the floor for a complete leg lift.
5. Breathe in and repeat moves.

Tips: 

• Keep your lower back in contact with the floor or mat throughout the exercise to prevent arching and minimize strain on your lower back.
• Engage your core muscles to stabilize your pelvis and support your lower back. 
• Perform leg lifts with controlled and deliberate movements, lowering your legs slowly.

Optimal Sets And Reps: three sets of 12-15 reps.

Bicycle Crunches

Bicycle crunches are an excellent workout at home or in the gym to get ripped abs. Again, you need a comfortable yoga mat set up before you begin.

How To Do:

1. Lie on your back with arms on your side and legs straight.
2. Place both hands behind your head and flare your elbows to the side.
3. Lift the right leg off the floor and bend your knee.
4. Lift the left leg and bend your knee as well.
5. Make cycling motions, one leg after the other, while keeping both legs raised in the air. Feel the workout on your core for the best results.
6. Do numerous reps, rest, and repeat.

Tips: 

• Avoid pulling on your neck or using your neck muscles to lift your head.
• Maintain contact between your lower back and the floor to avoid arching your back excessively. 
• Avoid fast, jerky motions; instead, focus on engaging your core muscles throughout the exercise.

Optimal Sets And Reps: three sets of 12-15 reps on each side.

Sit-ups

Sit-ups must feature every workout routine to get ripped abs and build core muscles. Thankfully, sit-ups^[10] get easier to do with repetition for the best results.

How To Do:

1. Lie on your back on a yoga mat and bend both knees.
2. Place your fingertips on the side of your head.
3. Brace your legs and lift your torso from the floor.
4. Lower your torso, but don’t touch the floor. Repeat the upward motion, then downward, depending on the number of reps.

Tips: 

• Engage your core muscles by pulling your navel toward your spine.
• Support your neck with your hands but avoid pulling on it. 
• Avoid using momentum or jerking motions to minimize the risk of injury.

Optimal Sets And Reps: three sets of 12-15 reps.

Only Consume Healthy Fats

Healthy fats^[11] benefit the body, so you won’t need to cut all fats from your diet plan. Just be sure to stick to healthy options only.

There are different ways you can add healthy fats to your diet. For example, adding avocado^[12] to your meals adds healthier fats to your plate. In addition, consume more seeds and nuts full of beneficial fats.

Good health is integral as you work to change body composition and build six-pack abs. Healthy fats come in handy for a better immune system. Plus, your body stands a better chance of absorbing vitamins^[13] A, D, E, and K.

So, distinguish between good and bad fats as you lose weight and get shredded abs. Good fats are beneficial, but like all things, eat in moderation.

Incorporate Weight Training

If you’re wondering how to get shredded abs fast, it’s time to start lifting weights. Weight, resistance,^[14] or strength training are some of the best ways to get six-pack abs.

Achieving shredded abs requires a dedication to weight training or strength training. You can do ab exercises at home or get a gym membership to build lean muscle mass.

Essentially, strength training involves contracting your muscles^[15] against some form of resistance. You lift different weights at home or in the gym, following specific steps to grow muscle tissue. Having a personal trainer to guide you as you start weight training is good.

Strength or weight training is beneficial since it helps boost fat burning as you build muscle for six-pack abs. Weight training also helps reduce body fat percentage as you work for better body composition. 

Frankly, getting ripped abs takes time, but the results are worth it. Your physique changes, and you have better balance as you continue weight training. Strength training is a good idea for continuous workouts to eliminate abdominal fat.^[16]

Eat A Calorie Deficit

Weight loss is important when you want to get shredded abs and look your best. You must find ways to lower body fat, especially abdominal fat. Eating a calorie deficit^[17] is a good strategy to reach your ideal body weight.

Consuming loads of calories leads to weight gain^[18] and more body fat. Keep an eye on the food you consume and how many calories you eat daily. It’s best to know how much calorie deficit is sufficient to lower body fat percentage and get six-pack abs.

Still, check your caloric intake^[19] to lose weight and get ripped abs quickly. Calories are in both solid foods and liquids. Apart from water, which is calorie-free.

Focus On Complex Carbohydrates

Refined carbs^[20] undergo processes that strip the food of beneficial nutrients. Complex carbohydrates are a good option for getting ripped abs and lean mass.

Every person needs carbs for energy and different functions in the body. The good news is eating complex carbohydrates^[21] is handy when you want to lose weight.

Whole carbs^[22] are fiber-rich, and the body requires fiber for proper digestion. Fiber is available in fruits, vegetables, nuts, and whole grains. The Food and Drug Administration recommends consuming at least 28 grams of dietary fiber^[22] daily for good health.

Get Ample Sleep

Sleep is important for numerous body functions, especially when you want to lose weight.^[23] Improving sleep quality is another way to gain muscle and build shredded abs.

If you suffer from poor sleep and sleep deprivation, get the necessary help for ample sleep. Getting good rest helps restore energy and motivates you to complete all of your exercises.

In addition, you can make better food choices when you feel bright and happy. Sleeping also deters late-night snacking, which can cause weight gain.

How Long Does It Take To Get Shredded Abs?

Hitting the gym to get shredded abs requires dedication and determination to see the right results. It’s common to wonder how long it takes to see ripped abs and lean muscle.

Frankly, results vary when you want to get shredded abs when doing abs exercises. People have different body fat percentages and also varying routines. Still, you can narrow down the time it takes to get six-pack abs to between six months and a year.

Step one of getting shredded abs is to lower body fat. People with more abdominal fat require time to burn fat and get ripped abs. However, those with little body fat take less time to achieve set goals.

Another factor to consider is nutrition. You can’t only lift weights for muscle building. Every person who wants to boost fat loss must change eating habits and get healthier food and drink options.

Do Fat-Burning Supplements Work?

Fat-burning supplements, or weight loss supplements, can be a central part of your plan to get shredded abs. However, it’s worth noting that there’s no scientific evidence they actually burn fat. Still, such supplements contain natural ingredients, enabling lean body fat loss.

Some diet pills contain ingredients such as caffeine. Research^[24] shows that caffeine, in small doses, can boost metabolism. Taking caffeine drinks helps you burn fat as you work out and eat better to lose body fat.

Conclusion

Learning how to get ripped abs is a great way to achieve your body goals. People who want ripped abs must be ready to make changes and work out. Start by cleaning up your eating habits and focusing on a healthy diet. In addition, do ab exercises and strength training to burn fat and build muscle.

Other ways to get ripped include eating a calorie deficit and getting ample sleep. Give your body time to adjust, and watch your six-pack abs start to form. Consult a healthcare provider or registered dietitian for guidance.