I recently came across the 'Abs in 2-weeks' challenge on TikTok. That got me wondering whether one could actually get six-pack abs in 14 days.
The Abs in 2 Weeks challenge is a workout program that primarily focuses on a series of ab exercises that will sculpt your midsection and attack the different muscles of your core from all angles.
However, there's more to getting abs than just a flow of ab exercises. Am pretty sure you all know it as well. That's why I decided to create this guide that will share with you how to get abs in 14 days, things that contribute to it and why they are so important.
Is Getting abs in 2 weeks possible for guys?
That depends on a multitude of factors including age, gender and of course body composition. If you measure your fitness levels and seem to be pretty lean to begin with, with 14-15% body fat, then you can probably see a 6-pack in 2-weeks.
No problems whatsoever. All you need to do is get rid of belly fat and allow those ab muscles to pop, so that they become more visible than they are currently.
Here's a great video that shows a series of ab workouts that you can try to achieve this goal.
But if you are at 21-25% body fat, then I am sorry to break it to you that the abs are not coming anywhere that fast. At this level of body fat, one will have to put in a lot more work, starting with diet and nutrition.
Can u get a six-pack in 2 weeks?
The fact is that getting visible abs is more about your body fat percentage than exercises that target the abdominal muscles.
Don't get me wrong here. The exercises will help a great deal, but not as much as it does for those with a lower body fat percentage.
Most of us are born with a six-pack, just the same way some are born with the building blocks for 10 pack abs, or 12 pack abs. We just don't have the body conditioning required to see those abs. For that, you need to drop your body fat, particularly around the belly.
Exercises to do to get abs quickly in 2 weeks
Rather than focusing solely on ab exercises, I am going to divide this into sets of HIIT exercises and ab exercises. Two exercises in each set. One is pretty much a cardio session after your workouts, which will rev your heart rate to the moon, which should scorch your body fat to reveal the abs, while the others target the different muscles on your abdomen.
#1 - Burpees
Burpees, are an intense full body exercise that can raise your heart rate to trigger fat loss. These are virtually as effective as jumping jacks, I did 100 jumping jacks a day challenge, and it helped me burn calories in no time.
Turns out, jumping jacks do burn a lot of calories if done right, making them a great addition to your burpees to fast-track your progress in dropping those extra pounds of fat.
Combine four sets of burpees with the ab exercises that follow and you got yourself a perfect abs workout program for two weeks.
How to do Burpees
- Step 1 - Begin in a standing position with feet shoulder-width apart
- Step 2 - Bend at the waist, or squat and place hands on the floor close to your feet. Then jump both feet out behind you so that you are now in the push-up or plank position with your back flat.
- Step 3 - Do a push up. Return to the plank position.
- Step 4 - Jump up moving your feet forward to your palms and stand up.
- Step 5 - That's one rep. Do as many reps as you can with full intensity.
Pro Tip - Burpees are only as effective as you make them. Intensity is the key here, with good form. Straight back, engaged core with your belly button sucked in, no sulking anywhere.
Suggested Reps - Try to do at least 25 Burpees with 100% intensity and clock it. Next time, try to better it.
#2 - Box Jumps
Box Jumps are an excellent cardiovascular, compound move that will help you develop explosive strength, as well as sculpt that lower abdominal section. You will generate the power for the jumps from your core, engaging your abs as you jump up.
How to do the Box Jumps
- Step 1 - Stand with your feet in an athletic position in front of a box. Ensure that you are not standing too far, nor too close to the box.
- Step 2 - Swing your arms back. Bend at the waist and knees, with a flat back.
- Step 3 - Swing your arms forward to gain momentum and explosively jump onto the box.
- Step 4 - Step down from the box, following a reverse movement of your jump.
- Step 5 - That's one rep. Perform 3 sets of 10 reps at 100% intensity.
Pro Tip - Just like jumping on a trampoline, the landing is where the secret in this exercise lies. Make sure you land softly, with knees bent. Drive your feet into the ground to generate the power required for the jump.
Suggested Reps - 5-10 reps for 3 sets at 100% intensity is a good starting point. You do not need to do these with weights either.
#3 - Reverse Crunch
Moving on to our ab exercises, here's the reverse crunch - this one is so effective many fitness buffs rank it among some of the top essential core exercises.
The upper abs are easier to target even with the double crunches. But to get the full 6-pack, you need lower abs that are equally strong. Reverse crunches help build the lower abs, while also developing strength in the transverse abdominal muscles.
How to do the Reverse Crunch
- Step 1 - Lay flat on your back with your legs bent, feet flat on the floor.
- Step 2 - Place hands under your lower back for support and ensure that you are looking straight at the ceiling.
- Step 3 - Keeping your chin tucked in, slowly lift your legs up towards the ceiling, knees bent. Lift them as high as you can while keeping your lower back pressed down on the floor.
- Step 4 - Squeeze your abs at the top position for one breath. Return to the starting position and that's one rep.
Pro Tip - As you are coming up, focus on squeezing your lower abs. At the top part where your legs are up in the air, contract every muscle in your lower body to generate the power for that explosive contraction.
Suggested Reps - 25 reps per set is a good starting point. If you cannot do 25, try to do 15-20 reps with good form.
#4 - Plank Jacks
As implied by the name, this is a hybrid exercise that clubs the plank with a jumping jack. Wherever you have the plank, the push-up or something more intense like the planche lean, you can bet your core stands to benefit, and that's the case with this exercise.
It targets both the upper and lower abs at the same time with an isometric hold. It's a killer because it not only recruits the muscles in your abs, but also engages your stabilizer muscles forcing you to work on your balance.
How to do Plank Jacks
- Step 1 - Get into a push-up position, place your hands flat on the floor. Your shoulders and wrists should be in one line. Feet close together.
- Step 2 - Maintain a flat back (engage your core) and jump your legs out wide, like a jumping jack.
- Step 3 - Return the legs to the starting position. That's one rep.
Pro Tip - Plank Jacks are a combo move that will rev up your heart rate and fire your core muscles. Form is crucial. Ensure that you keep your core engaged and back flat. Do not let your hips sag towards the floor as you jump out for the reps. Your glutes should not bend upwards either.
Suggested Reps - Start with 20 reps for 3 sets. If you feel stumped, try 10 reps for 4 sets
Don’t Forget Nutrition and proper Diet
Abs are made in the kitchen. Heard that before, haven't ya?
It's one of the truest, but most overused fitness phrases on the internet. To get abs, you need to clean up your diet. If you are eating junk, all the crunches in the world will not make your abs pop.
But dieting is tough as nails for most people. That's why I have created a simple diet and nutrition plan that will help you immensely in finishing this challenge with satisfactory results.
Create a 500-calorie deficit
Calculate your TDEE (Total Daily Energy Expenditure). Here's a great tool that you can use. Now, if your TDEE is 2500 calories, and you want to lose weight at a rate of 1-2 pounds per week, create a 500-calorie deficit with your diet.
500-calories may sound like a lot. But in reality, even if you cut out 80-90 calories from every meal, you should be able to achieve the deficit easily. Try to cut out empty calories with no nutritional benefit from your diet. If you drink soda, coffee or alcohol, cut them out. Try to stop eating sugar if you use table sugar, or at least reduce its consumption.
Increase your protein intake
Aim for 0.8-3 grams of protein per kilogram of your body weight. Why protein, you ask. Well, protein not only helps build muscle, it also helps improve satiety and prevents cravings. You can diversify your protein sources to ensure that you get all essential amino acids, which will help in muscle recovery after intense body weight or resistance training workouts.
Instead of snacking on high carb foods or processed foods like cookies and candy, shift focus on consuming healthy snacks like yogurt, almonds and tuna. You can also switch to using protein shakes, trust me, these work like charm in helping enhance weight loss and protein intake. I once took 2 protein shakes a day and one meal for weight loss, so yeah, I know these shakes work.
Hydrate and Watch Your Electrolytes
Hydration is critical for your performance and overall well-being. Make sure that you drink plenty of water. If you don't, your workouts will suffer and so will your results.
To prevent muscle cramps, watch your electrolyte intake closely. You don't need to try anything fancy though.
Supplements that Are Actually Useful for Your Abs Workout
Yes, supplements can help in achieving your goals faster. But there's a thin line in between what's useful and what's a waste of money. I recommend Whey Protein if you are unable to get your protein intake from whole foods. It's reasonably priced, and it's convenient.
Creatine Monohydrate can help improve your strength and muscle size. But some people experience bloating with it. Amino acids like L-glutamine, and l-arginine can help improve your performance and amplify recovery. Most of these ingredients are packed into safe, natural preworkouts, like the 4-Gauge preworkout.
Other Things to keep in mind while growing abs
A lot of the ab photos that one sees on social media is achieved with careful lighting, great pumps and sodium manipulation.
You can also do the same. But to even reach that level, you need to get the basics in place. If you want visible abs, you will need to lose body fat and gain muscle mass at the same time.
Also, there's a distinct possibility that it might take you longer than 2 weeks to reach your goal. But dont let that discourage you. Just fix your diet, do your cardio and ab exercises and you will see results.
How to Get Abs in 2 Weeks without Equipment
There's a common misconception that you need fancy dumbbells or other complicated equipment to get a visible six-pack. Not true. In fact, abs are one body part that you can work out anywhere and anytime without equipment.
Sure, if you have some cheap adjustable dumbbells lying around and you want to put them to good use, you can, but you don't have to rely on dumbbells or any other weights to build abs.
In addition to the exercises that I mentioned above, and the different challenges you might have seen on the internet like doing squats everyday, doing 1000 squats a day or the 1000 crunches a day challenge, there are still a wide spectrum of options.
Here's a list of ab exercises that you can do anywhere.
- Crunches (Multiple variations)
- Leg raises
- Wheel Pose
- Side Planks (Left and Right Side)
- Isometric Holds
- Weighted Crunches
- Russian Twists
The idea should be to combine ab exercises that target the upper abs, the oblique muscles and the lower abs. I recommend watching the video I shared earlier for a workout plan that you can follow at home without any equipment.
How to Get Abs in 2 Weeks at Home
Getting abs in 2-weeks at home is all about consistency, intensity and nutrition. Be consistent with the workouts, aim for a 500-calorie deficit in your diet and give it your 100% each time you workout.
There's no need to do even 500-1000 crunches as it is often mentioned or punishing yourself with 100 push ups, 100 sit ups or 100 squats, to see results. Even 10-15 sets of 10-20 reps of ab exercises performed back-to-back with short 30-second breaks will do wonders.
FAQ About Getting Abs in 2 Weeks
Now we answer a few FAQs.
Q. How Fast Can I Get Abs Male?
A. If you follow everything that I have mentioned here to the T, you should be able to see visible abs in about 2-3 weeks. That's if you are reasonably lean and do not carry a lot of fat around your abdomen and waist.
Q. What Are Some Good Ab Exercises?
A. All of the ab exercises listed here are excellent for abdominal toning as well as muscle hypertrophy. You can make each exercise more challenging by adding weights or modifying it. But even without any modification, you should find your core on fire with these.
Q. Can I Get Abs in 10 Days?
A. Not unless you are at sub 12% body fat and have a fast metabolism (exercise does increase metabolism by the way, so with the workouts we have looked at you should be able to ramp up your metabolic rates to new heights.) Most people at that body fat percentage generally have visible upper abs. Dropping some water weight and fat with calorie reduction and HIIT, should get the lower half popping.
Q. Can You Get Abs in 1 Week?
A. Maybe you can if you are under 10% body fat. At this stage, all you need to do is manipulate your water retention, and get bone dry. This should get the abs visible.
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