Wie bekomme ich ein Sixpack? - Gym Generation®

How to get a Six-Pack? The Ultimate Abs Guide

There is probably no other part of the body that attracts as much attention and enthusiasm as the six-pack. Most people crave a flat, defined stomach with visible abdominal muscles. It is not only a symbol of fitness and strength, but also a sign of discipline and dedication.

The six pack has gained unprecedented popularity in our society. It is considered the ultimate symbol of fitness and physical strength. The media, especially magazines and social media platforms, play a major role in spreading the six-pack hype. We see photos of celebrities, models and athletes who impress with their defined abs. This creates the desire and motivation for many people to get a six pack abs themselves.

Revealing the Six Pack Secret: A Path to a Shaped Body

It's also no secret that a six-pack is very attractive to many people, both men and women. A survey of women found that a flat and muscular stomach is considered one of the sexiest body parts in men. This factor has undoubtedly contributed to making six pack abs a desirable goal for many men. It gives them confidence and increases their chances of making a positive impression on potential partners.

In this blog post, we're going to dive deep into how to effectively build a six-pack. We will introduce you to a variety of exercises that are particularly good for training your abdominal muscles. We will also go into detail about the importance of a healthy diet and give you tips on how to optimize your diet to achieve your goal. So grab your exercise mat and let's get started!

The way to a six pack and a defined body

Achieving a six pack takes time, patience and hard work. There are no quick fixes or magic tricks to get instant results. The key lies in a combination of targeted training, proper nutrition and adequate rest.

Targeted abdominal muscle training

An effective abdominal workout consists of a variety of exercises that target all areas of the abdominal muscles. By incorporating different exercises into your workout, you can ensure that both the upper and lower abs, as well as the obliques, are equally trained.


Crunches are a classic abdominal muscle exercise that specifically targets the straight abdominal muscles. Lie on your back, bend your knees and place your hands behind your head. Slowly raise your torso by contracting your abs, then lower back down in a controlled manner. Make sure not to strain your neck and actively use your abdominal muscles.

Lift a leg

Leg raises are a challenging exercise that targets both the lower abs and hip flexors. Lie flat on your back and stretch your legs up. Slowly raise your legs by tightening your abdominal muscles, then lower them back down in a controlled manner. You can also vary this exercise by bending your legs at right angles or doing side leg raises to engage the obliques.


Planks are a great exercise for strengthening the entire core, including the abdominals, back muscles, and stabilizing muscles. Position yourself in a push-up position with your forearms on the floor and your elbows positioned under your shoulders. Keep your body in a straight line from head to toe and tighten your abs. Hold this position for as long as possible.

Lateral abdominal exercises

To strengthen the lateral abdominal muscles, also known as the lateral abs or "obliques," you can do exercises like side planks or side crunches. With the side plank, you support yourself on one side on your forearm while keeping your body in a straight line. Hold this position and feel the activation of the lateral abdominal muscles. Side crunches are performed similar to regular crunches, but with a lateral twist of the upper body to emphasize the obliques.

Regular training and steady progression are key to building and showing abs. Start with a moderate training volume and increase over time to challenge your muscles and get stronger. You can increase the number of repetitions and sets, adjust the weight or difficulty of the exercises, or add new exercises to your training.

Full body workout

A six-pack isn't just the result of isolated abdominal training, but rather the result of a holistic approach. In order to make abs visible, it is crucial to reduce body fat percentage. A balanced full-body workout that combines strength training with cardio exercises plays a central role. This combination not only allows you to burn fat in a targeted manner, but also shapes the entire body. By involving different muscle groups, the metabolism is boosted and fat burning is optimized.

Abs are made in the kitchen: the right diet.

A healthy and balanced diet is essential to achieve a six pack abs. It's important to focus on a high-protein diet to help build muscle. Foods like lean meat, fish, eggs, dairy products, legumes, and nuts are good sources of protein. It is also advisable to consume complex carbohydrates such as whole grains, fruits and vegetables for energy supply. However, it is crucial to keep track of calorie expenditure and achieve a moderate calorie deficit in order to reduce body fat percentage.

Hydration: Drink lots of water for washboard abs!

Adequate hydration is an essential factor in effective metabolism and loss of body fat. It is important to drink enough water to keep the body hydrated and to aid in digestion. Optimal hydration supports the metabolism by facilitating the transport of nutrients to the cells and promoting the breakdown of adipose tissue.

Keeping your body hydrated can boost metabolism and increase calorie consumption. Studies have shown that staying hydrated can increase resting energy expenditure and thus promote fat loss.

In addition, drinking water can suppress appetite and reduce cravings. Thirst is often misinterpreted as hunger, which can lead to overeating. By drinking water regularly, you can better control your hunger and reduce the likelihood of excess calorie consumption.

Green tea is an excellent choice.

Known for its multiple health benefits, green tea can also play a positive role in achieving a six pack abs. It contains a number of antioxidants that can boost metabolism and help burn fat. By consuming green tea regularly, you can help your body burn excess fat more efficiently.

In addition, green tea can help control appetite and reduce cravings. This can be especially helpful when trying to optimize your diet and cut calories to lower your body fat percentage.

Sufficient rest

In order to give your body the best possible support in muscle building and to counteract unwanted fat deposits in the abdominal area, it is very important to plan enough time for rest and regeneration. Give your body a chance to recover after intense exercise by getting enough sleep. During sleep, not only does the repair and building of muscle tissue take place, but also the regulation of stress levels. Stress can lead to more fat being stored in the abdominal area. It is therefore essential to integrate relaxation techniques into your everyday life and reduce stress. Through conscious relaxation and stress management, you can not only support your goals for a six-pack, but also contribute to your general well-being. So don't forget to give your body the rest and serenity it needs to function optimally.

Getting a six pack takes time, commitment and a holistic approach to fitness and nutrition. It is important to have realistic expectations and not to be swayed by unrealistic images in the media. A defined six pack abs is an impressive physical trait that can be achieved through hard work and dedication. Whether women find a six pack attractive or not, the ultimate importance is to lead a healthy and active life that contributes to your well-being. So go ahead now, work hard and be patient on your way to a strong and defined stomach.

Keynotes how to get a six pack:

  • Achieve a six pack when your body fat percentage is around 14-12%.
  • Reduce your body fat percentage through a balanced diet. (Abs are made in the kitchen!)
  • Train your entire body 2-3 times a week.
  • Always train all abdominal muscles.
  • Vary your ab workout for best results.
  • Getting a six pack takes patience and perseverance.
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