Welcome to Fitness Sphere

Naturally Curious

  • Aman Singh

Updated: Feb 2

Whether you aim to achieve your fitness goals or just want to look good in swimming, getting a sculpted set of six-packs of abs is a goal shared by many.

Getting six packs requires dedication and hard work, but you do not have to run a gym seven days a week or be a good bodybuilder.

Instead, a few changes in your diet and lifestyle may not be enough to produce long-lasting, long-term consequences.

Here are the 6 best ways to get six-pack abs quickly and safely.

1.Do Cardio Exercises

Cardio is the best way to lose weight. There are some effective cardio exercises like:-

Stair Climbing

This is a space-level staircase exercise that will target your spine, glutes, quads, thighs, and ribs. For you, you will need a resistance band to wrap your ankles everywhere. Repeat as many times as you would like more sweat.

A 60-second box move — several steps to the corner of each step with a balanced effort (6-7 RPE).

30 seconds three-quarter squats walk with moderate effort (6-7 RPE). Pro tip: Hold on to the handlebar for extra balance support if needed.

Jump rope

Jumping is a major activity of the heart and blood vessels that can burn as many calories per minute as running. This makes it an excellent choice for regular bodybuilders who want to sweat hard, but who can't hit the gym or routines for their routine due to cold conditions.

The catch, however, is that without practice, crossing the rope is difficult to do consistently for long periods of time. It also requires high installation and open space to make it happen. If you want to add a jump rope to your home-based process, your best bet is to start small and offer the freedom to mix it up. Perform small rope crossings in exchange for walking, marching, running in space, or other heart-lifting, such as burpees or skaters as you improve your performance and stamina.

Also, remember that crossing the line is considered a strenuous exercise. So you can get great benefits from a short 15- or 20-minute program. As you get better, you can increase the amount of time you spend skipping, reduce the amount of time you spend on other activities, and start trying your hand at different speeds, such as jumping back, jumping, or skipping your arms and legs back and forth between jumps.

Tabata style

You have probably heard of Tabata training. It is a form of intensive intermediate training (HIIT) introduced by fitness scientist, Izumi Tabata in 1996. The Tabata protocol, which included eight rounds of intervals of between 20 seconds of work and 10 seconds of rest, was developed for the production of stationary bicycle bikes and was intended to eliminate participants by the end of Tabata by four minutes.

One Tabata may look like this:

20 seconds drizzle

10 seconds rest

20-second skaters

10 seconds rest

For 20 seconds jump the jacks

10 seconds rest

20 seconds mountain climbers

10 seconds rest

Repeat the series a second time.

After completing eight full cycles, take a break for a minute or two before continuing with your next Tabata. It will certainly help you.

2.Do Abdominal Exercises

6 Effective Abdominal exercises are:-

  • Side plank

How to do it: Start at the side of the plank, lifting your body but keeping your elbow under your shoulder, waist, and foot with one foot behind. Try not to fall on your shoulder. To tie your ties, take your hand under your chest and get into a small twist. Rotate your hand and raise your arm straight up in the air, hand pointing upwards again. Repeat the required repetition before repeating on the other side.

  • Plank shoulder taps

How to do it: Start with an extended wooden area; hands directly under your shoulders, back in line with your head, and shoulders and feet spaced away. The core is involved, raise your hand to the opposite shoulder, try not to shift back and forth - keep your body as still as possible. Put your hand back down and repeat on the changing sides.

  • Go back to the mountain riders

How to do it: Start with an extended wooden area; hands directly under your shoulders, back in line with your head, and shoulders and feet spaced away. Core engage, bring your knee in the middle of your body aiming the elbow facing it as if you were running right there. Repeat on the changing sides.

  • Star clusters

How to do it: Lie on the bed, looking up, keeping your legs straight to the side with your arms outstretched above your head. Raise your left hand and right foot at the same time, keep your leg stretched, and aim to touch your right foot in the air. Return to the starting position and repeat on opposite sides.

  • Square to cross elbow to touch the knee

How to do it: Start with your feet above the hip joint outside, with your hands on both sides of your head. Square as if you were about to sit in a chair, keeping your knees aligned with your toes. Make sure your core is involved, and keep the weight on your heels. As you return to a standing position, lift your right knee and lift your left elbow toward your chest by twisting your chest. Return to the starting position, sit down again, and repeat the elbow cross to touch the knee to the other side. Keep repeating on opposite sides.

  • Russian twist

How to do it: When sitting down, lift your legs straight up and move around on the floor, leveling your hips (under your glutes). Keep your core involved and lean back slightly in the V position. To sit in this position, rotate your chest side to the other side, aiming to touch the floor on each side with your hands. Be sure to keep your back straight, your long spine and shoulders bent backward, following your arms with your eyes as you turn.

3.Take Protein Rich Diet

Protein is the building block of all life and is essential for many important processes in the human body including cell growth and tissue repair. Proteins are also responsible for the production of enzymes, hormones, and other body chemicals.

Protein is an important nutrient and not using it enough can have a big impact on your health, but the idea is divided by how much protein you need per day. Current guidelines say that protein should make up 10-15 percent of your daily diet to meet your body's needs.

A Man requires 56g protein per day.

A woman requires 45g of protein a day.

10 foods of the highest quality

  • Chicken

This fatty protein contains approximately 31g protein per 100g, making it a good choice for vegetarians.

  • Salmon

Boasting an amazing 20g protein of 100g, salmon is also a great source of omega-3 fatty acids that work in the brain.

  • Tofu

Tofu is a versatile ingredient that contains 8g per 100g protein, making it a great source of protein for ulcers, meat-eaters, or anyone who wants to reduce their meat intake. It is also full of fiber, calcium, and iron.

  • Quinoa

Gluten-free and high in protein, Quinoa (also called keen-wah) is also an excellent source of B vitamins, iron, potassium, and vitamin E, making it a highly cooked food.

  • Red kidney beans

This humble little bean packs a fist in the food department. Not only does it contain 24g protein per 100g, but it is a good source of iron, zinc, potassium, folate, and vitamins B6 and K.

  • Eggs

A good old egg is an excellent source of protein, packing at about 6g under its shell. Eggs are also packed with other important vitamins and minerals, including B vitamins, vitamin D, and choline.

  • Chicken Peas

Delicious fried as a snack or added to curries or warm stews, chickpeas are a healthy way to increase your protein intake, containing a good 19g per 100g.

  • Lentils

Not only is it a great source of plant-based protein (9g per 100g to be exact), lentils are also a good source of iron, potassium, and dietary fiber. They are very filling and flavor able and are added to soups and stews.

  • Peanut butter

Peanut butter (like peanuts or almonds) is not only delicious but also nutritious! It contains about 25g protein per 100g, yummy that is added to smoothies or spread on wheat beans or oatcakes.

  • Pumpkin seeds

Complete as a moderate dietary supplement, these small green beans are a heavy source of protein (19g per 100g) and contain a host of other essential nutrients, including zinc, magnesium, iron, potassium, and calcium.

4. Drink plenty of water

Staying hydrated is a great way to keep your weight in balance. Warming water before using it can improve your metabolism too! You have read that right. It is a few glasses of warm water away from weight loss.

You need 6 to 8 glasses of warm water to help you lose weight. Warm water boosts your body. Therefore, drinking warm water in the early morning is recommended by many. When we drink warm water, our body changes its temperature and activates metabolism. This helps to lose weight. Warm water also breaks down body fat into molecules, making it easier for the digestive system to heat up. Also, drinking warm water before meals helps to control our calorie intake because it makes our stomach full.

And there are other benefits

It can help treat constipation. Drinking warm water reduces mucus formed during coughing and cold. It is also useful for treating runny nose, sore throat, and chest tightness. You can add a little honey to enhance the cooling effect.

Warm water helps the body eliminate toxins. If you like to eat junk food, you should keep warm water available. When hot water enters the system, it automatically cleans it inside. This process helps to remove toxins from our body.

Drinking hot water keeps the skin clear. Drinking hot water leaves us sweating and clears pores and prevents acne and other skin-related problems.

5.Consume more fiber

Fiber is usually divided into two categories - insoluble and soluble fiber. They are different from the way they interact with water in your body.

Unprocessed fiber does not interact with water and is very effective as a digestive agent to help build up feces and pass them through the intestines. This can help with constipation.

Soluble fiber, such as beta-glucan and glucomannan, mixes with water to form a viscous, gel-like speed that slows down the digestive tract.

Eating soluble fiber can also help you lose belly fat and prevent stomach gain. One study linked a 10-gram increase in daily soluble fiber foods at a lower risk of 3.7% of belly fat gain.

Many other studies also show that people who consume soluble fiber have a lower risk of stomach fat.

In fact, soluble fiber can help reduce belly fat in a number of ways.

6.Don't eat processed food

  • Not only that, these foods often contain important nutrients such as fiber, protein, vitamins, and minerals.

  • Mixing these unhealthy junk foods into your diet and switching to a complete diet can increase weight loss, reduce belly fat and help you gain a six packet of abs.

  • This is because it takes a lot of energy to digest whole foods rich in protein and fiber, which can burn more calories and keep your metabolism high.

  • Nutrients in a complete diet, such as protein and fiber, also keep you full of appetite and help you lose weight.

  • Fruits, vegetables, whole grains, and legumes are all nutritious in pre-prepared ingredients such as cold foods, baked goods, and salty snacks.

Updated: Jan 26

Every year many teenagers and adults want to lose weight and come in perfect shape. But now-a-days gyms and physique programs are getting expensive. So, there is the best exercise to lose weight fast.

IMPORTANCE OF DOING EXERCISE-Regular exercise can improve your muscle strength, increase flexibility, increase immunity power and endurance. Regular exercise reduce the risks of developing various diseases like Diabetes, Cancer, Cardiovascular diseases.

1.Running or Jogging

Running and Jogging are best exercise to lose weight.

  • Although they seem similar, but the difference is of pace, jogging pace range is 4 to 6 mph and running pace range is more than 6mph.

  • Running and jogging both are good exercise for cardio and for lose weight. It burn bad fats surrounded on muscles.

  • At beginning, target to run for 10-20 mins and run for 3-4 times week for best results.

  • 20 mins of running can burn between 240–360 calories, or 15 calories per minutes.

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2. Walking

Walking is one of the best exercise to lose weight. Walking is one of the best exercise for overall fitness.

  • Walking increases cardiovascular & pulmonary fitness and it reduces the risk of heart diseases and cancer.

  • Walking make bone healthier and strong. Walking increases endurance and strength.

  • Walking increases stamina and reduce belly fat. Improved management of conditions such as high cholesterol, joint and muscular pain, and diabetes.

  • 30 mins of walking can burn 149 calories.

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Yoga is best exercise for physical and mental fitness. It is the best method to keep you in shape and out of diseases.

Yoga increases flexibility. Improves respiration, energy and vitality, athletic health, cardio health.


1.Chaturangadand Asana-Plank Pose

This asana is best way to strengthen your core.

2.Virabhadr Asana-Warrior Pose

It helps in toning your thighs and shoulders, as well as improving your concentration.

3.Trikona Asana-Triangle Pose

It helps to improve digestion as well as reduce the belly & waist fat.

4.Adho Mukha Svan Asana-Downward Dog Pose

It tones your whole body. It helps to strengthen your arms, thighs, hamstring, and back.

5.Bhujang Asana

It stretches muscles in shoulders, chest and abdominal. It also reduce body fat.

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Cycling target the abdominal and lower part of your body. Cycling is best to increases stamina, endurance and also helps to reduce weight. It helps to reduce belly fat, hips fat, thigh fat and calves fat.


  • It improves mental health.

  • It boosts immune power.

  • It helps in losing weight.

  • It helps to builds muscles.

  • It improves navigational skills.

Cycling improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. 1hour of cycling can burn 540 calories.

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Swimming is best for losing weight without getting tired. How you swim affect how many calories you burn.


  • It improves flexibility.

  • It improves control and coordination between muscles.

  • It improves posture.

  • It reduce body fat.

  • It builds endurance, strength and cardiovascular fitness.

  • It tones muscles.

For 130 pound person-Freestyle fast swimming for one hour will burn 590 calorie and slow swimming burn 413 calories in 1hour.

For 155-pound person-Freestyle fast swimming for one hour will burn 704 and slow swimming burn 493 calories in 1 hour.

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