There are many ways to get six pack abs fast such as do exercise, cardio, diet… Six pack abs exercise can do at home, gym, even though at work but for many people they do not have much time to go the gym. Therefore, we will show you some tips about how to get six pack abs fast without equipment.

1. Howtogoodhealth.net
How to get six pack abs fast without equipment
There are many ways to get six pack abs fast such as do exercise, cardio, diet…
Six pack abs exercise can do at home, gym, even though at work but for many
people they do not have much time to go the gym. Therefore, we will show you
some tips about how to get six pack abs fast without equipment.
The first thing you should remember that diet is play an important role in the
process of workout. If you follow some advices involve to diet and six pack abs
exercise, it may help you to develop six pack abs fast without equipment.
1. Diet
- Eat protein: As you
know, protein is one of
important element to build
muscle fast. You should eat
lots of protein at breakfast to
provide energy for your body
in all day. You can find it in
egg, beans, bacon, meat,
fish…
- Several small meals
can speed up the metabolism
and enhance energy
expenditure during workouts.
Try to eat 6 times a day, each meal is approximately 3 hours. Between
the two meals, you should eat snacks such as nuts salted soybeans,
peanuts… Forbreakfast and later meal you must make sure that you eat
amount of starch as a rice, or bread, or eat a little fruit. With lunch,
sweet potatoes and potatoes, brown rice is the perfect choice. Do not
forget drink plenty of water.
- You should supply to your body about 40-50g carbs and 20-30g of
protein immediately after doing exercise by drinking fruit juice from a
banana, apple, pineapple ... or eat a little yogurt. According to experts,
this helps stabilize the endocrine system and keep blood sugar levels
stable.
- Limit drink alcohol, soft drink, coffee, and get enough sleep. This may
simple thing but it will contribute to improve metabolism and be good
for your health.

2. Howtogoodhealth.net
2. Some exercise without equipment
 Abdominal "V" Crunch
First, you lie on the mat with flat backand the knee bent. Next your hands put
behind your head and hold it. Then, using power of abdominal muscle to lift up
lightly upper bodyand your legs so that your knees move toward your chest. Do
it 10 reps.
 Vertical Leg Crunch
Starting with lie on the floor with straight back. Your hands put behind your
head, and hold it. Next lift up your legs and hold it straight. Then using abs
muscle to lift up upper body, remember to keep your shoulder blade flat on the
floor. Do it 10 reps.
 Reverse Crunch

3. Howtogoodhealth.net
Lie on the floor with legs straight, hands down the body. Your hands should be
fixed in the whole exercise. Next, put your legs up so that the thigh is
perpendicular to the floor and the feet close together, parallel to the floor. Then,
breathe in and lift your hip off the floor by using power of abs muscle. At the
end of this motion, your knee touch your chest. Hold this position for 3 seconds
and turn legs to the starting position, and breathe out.
 Cross body crunch
Lie on your back on the mat with
knees bent approximately 60 degrees.
Raise legs up so that the thigh is
perpendicular to the body. Gently
place your hands behind your head.
Two elbows slightly upward. Now lift
up your right leg and your upper body
so that your left elbow touch your
right knee. Then, slowly lowered
initial position, inhale and repeat the
same for the rest. Note: Always taut
abdominal muscles during movement.
Do not lower the shoulder and head on the floor throughout the movement.