1:You can calculate your body fat percentage by entering in your height, weight, age, and a few measurements at http://bmi-calories.com/body-fat-percentage-calculator.html.
If you're a man, aim for a body fat percentage of 6-13%.[2]
If you're a woman, work toward a body fat percentage of 12-20%.[3]
2
Do exercises that will build your rectus abdominis muscle. The rectus abdominis is the muscle that’s responsible for the appearance of a six pack. To get a six pack, you’ll need to work out this muscle so it grows to be stronger. Some good exercises you can do to workout your rectus abdominis include:[4]
Crunches - 3 sets of 10-12 reps
Planks - 5 reps, holding for as long as you can
Sit ups - 3 sets of 10-12 reps
Chin ups - 2 sets of 10 reps
Hanging leg lifts - 3 sets of 10-12 reps
3
Do exercises that will work out your inner core muscles. When you’re trying to get a six pack, you also want to work out your inner core muscles. These muscles will serve as the foundation for your six pack. Some exercises you can do to work out your inner core muscles are:[5]
Bridges - 2-3 sets of 12 reps
Stability ball knee tucks - 2-3 sets of 8-12 reps
Side planks - 5 reps, holding for as long as you can
Flutter kicks - 3 sets of 15-20 reps
Bicycle crunches - 3 sets of 15 reps
4
Include cardio exercises in your workouts if you need to lose weight. High-intensity cardio exercises can help you burn fat so your six pack is more visible. If your body fat percentage is too high, make sure you’re doing some cardio on top of your ab and core exercises. Some cardio exercises you can do to lose weight include:
Running
Using an elliptical
Cycling
Jumping rope
Rowing
5
Work out 6 days of the week for 45 minutes each day. Since you’re trying to get a six pack in a month, you’ll need to maintain a vigorous workout schedule. Doing either ab, core, or cardio exercises for 45 minutes on 6 days of the week should help get you closer to achieving your goal.[6]
Devote each workout session to either ab, core, or cardio exercises. For example, on Monday you could do a variety of ab exercises, like crunches, planks, and sit ups. Then, on Tuesday you could do a variety of core exercises, like bridges, side planks, and flutter kicks.
If you’re trying to lose weight while getting a six pack, you may want to devote 2 or more days of the week to just cardio exercises.
