ab imo pectore

To get six-pack abdominal muscles fast, go on a diet, change your approach to eating, and exercise for one hour every day. Getting six-pack abs is a difficult process, and it requires that you commit to a healthy lifestyle.

1. Go on a diet

   Stop eating junk food, starches, unhealthy sugars, fatty meats and dairy. Fruits and vegetables should become staples in your meals, as well as whole grains and lean meats.

2. Change your dietary habits

   Track what you eat by writing it down in a food journal. Avoid snacking when you’re bored or for emotional reasons. Eat three balanced meals at the same time each day, with minimal snacking between.

3. Do the bent-elbow plank daily

   Lie kondominium on your stomach with your spine level. Push yourself up using just your toes and forearms. Hold the position for a few seconds, then rest. Repeat the exercise while increasing the amount of time you hold the position. Do this until you can hold it for 90 seconds.

4. Do the reverse crunch

   Lie on your back, with your spine level. Keep your knees together at a 90-degree angle, and hover your feet a few inches above the floor. Focus on flexing your abs while you exhale, and lift your hips towards your ribs. Take a deep breath as you return to the starting position. Repeat multiple times.