To get six pack abs fast, do abdominal exercises 3-4 times a week. Focus on crunches and planks since these exercises will target your abs the most. If you need to lose weight, do cardio exercises like jogging and biking in addition to your ab exercises. 5. Instant Abs. with in-app purchases. Get your six pack in just 6 weeks with Instant Abs, an app that will help you build muscles and get fit. Get hand-crafted plans focused on key areas you wish to improve and choose from a large variety of exercises. Doctors also typically start patients at the lowest dose and then ramp up the dosage every four weeks or so, explains Kunal Shah, MD, an assistant professor in the division of endocrinology at the Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position. Flutter Kicks at 45 degrees: Place both your hands underneath your buttocks. Leg raises, crunches, planking. 30 reps of each (1 min planking), no rest inbetween. do it 4 times every day. Get into outdoor gymnastics and/or parkour. That will develop all the "tone" you need to have awesome abs, then just eat better, eat less and burn some fat off to see them. If you’re currently at 30% body fat, getting a six pack is not possible in 3 weeks regardless what those supposed ‘fitness pros’ say. You probably already knew that. But hold on… I’ve got three pieces of encouraging news for you too: You can actually get six pack abs to show at much higher body fat levels than you might have thought. 10 tips for a six-pack. A six-pack is best achieved by making simple changes to your diet and training plan. By modifying your diet, you will reduce your caloric intake, making it easier to achieve a caloric deficit. This will promote weight loss and reduce body fat percentage. By exercising and working out properly, you will build perfectly Lat pulldown – 4 x 8-15 reps. B2. Dumbbell lateral raise – 4 x 12-15 reps (rest for 2-3 minutes after each superset) C1. Triceps dips – 4 x 6-10 reps. C2. Dumbbell hammer curl to overhead press – 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. Crunches on an exercise ball. Sit on an exercise ball, feet flat on the floor. Let the ball roll back until you're lying on it, thighs and torso parallel to the floor. Cross your arms over your Better = more viewers means more valuable advertising and more money for MTV. It's show business. And it works. On one hand you have a bunch of tweens being entertained by a show. qWHv.