Sixpack training and nutrition plan for the dreamed washboard abs

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Not only men dream of a clearly defined washboard abs, but women too. The so-called six-pack is a sign of sportiness and diligence in training and immediately attracts many envious glances on the beach or in the swimming pool. It is also not only visually appealing, but also healthy. In this post we have put together many exercises for effective six pack training for men and women that you can incorporate into your training plan. And since workout and diet go hand in hand in weight loss, we provided a six-pack nutrition plan in the second part of the article. This contains many healthy foods and contributes to a balanced diet.

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You can only get a six-pack if the abdominal muscles are trained well and they only cover a little fat tissue. So the muscles only become visible when the fat is burned. Therefore, a washboard abs is almost impossible without an accompanying diet. In men, the dream of strong abdominal muscles can usually be fulfilled more easily than in women. This is mainly due to the fact that men build muscle faster and have a lower percentage of body fat than women. However, with the right training and a suitable nutrition plan, women can also achieve the goal of a flat stomach with defined muscles. Because it is not just gender that is decisive for the washboard abs, but also other factors such as age, training, diet and disposition.

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You may have wondered whether you can actually get a six-pack without training. In fact, many boys and teenagers develop washboard abs without first exercising. This can be attributed to the fact that they have low levels of body fat because of a fast metabolism. However, this becomes slower as you grow up and the organism can no longer burn the fat as quickly. Then the six-pack goes away too. You can get a flat stomach with a strict, low-fat diet, but regular six-pack training is essential for well-defined abdominal muscles.

Effective six pack training for men and women

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The first step to a washboard abs is an effective workout. For this, however, exercises just for the front abdominal muscles are not enough. So if you think that the way to a six pack is a few cramps a day, you are wrong. If you want to strengthen a certain muscle group, you should also train its muscle opponents. So if you want to train the six-pack, you should also include the back, gluteal and core muscle groups in the training. For best results, however, a full-body workout with the abdominal muscles as the focus is recommended.

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If you work out in the gym, there are some machines that are specifically designed for abdominal exercises. These include the abdominal machine, the abdominal / back trainer, the Swiss Ball, the fitness tubes and the cable pull as being particularly effective. These are perfect for different variations of crunches and torso twists that strengthen the core of the body.

A good six-pack training can also be achieved without equipment and with some good exercises for at home. This is how you can get fit without paying for a fitness visit. However, some devices and aids, such as dumbbells or kettlebells, can be beneficial for some exercises. They are perfect for home use and would make your home six pack workouts even more effective.

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If you have set yourself a six-pack as a goal, then you should pay attention to a correct training routine. The six building blocks for well-defined abdominal muscles are:

  • Full body workout
  • Abs workout
  • Stretching
  • healthy diet high in protein
  • good sleep for regeneration
  • Rest days between trainings

We start with the training. The exercises that we introduce below are designed exclusively for the abdominal muscles and their muscle counterparts. You should incorporate these into a training plan for the whole body and combine them with a diet in order to achieve better results.

Sixpack training for men: the best exercises at a glance

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Straight crunches are a typical abdominal exercise that is perfect for both beginners and advanced practitioners. This primarily trains the upper abdominal muscles.

This is how it works: First lie on your back, bend your legs and hold both hands on your temples with your elbows pointing outwards. Then raise and lower the shoulder area. You should keep your back as straight as possible and not bend your elbows.

Duration: 3-4 sets of 8-12 repetitions

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Bicycling on the ground or the so-called bicycle crunches are perfect for an effective six-pack training. This trains the straight and lateral abdominal muscles.

This is how it works: Lie on your back, bend your legs to 90 degrees in the vertical and cross your hands behind your head. Then alternately pull your legs up in the air by twisting your torso diagonally to the bent knee.

Duration: 3-4 sets of 8-12 repetitions

six pack workout man squat machine gym

Knee raises is a good exercise for the lower abdominal muscles, but still uses the straight and oblique abdominal muscles, as well as the hip flexors. The exercise can be carried out hanging from a pole or on a suitable device.

This is how it works: Position yourself on the selected device in the appropriate position and keep your legs hanging in the air. Then pull your knees towards your chest by rounding your back. Exhale and lower your legs to the starting position.

Duration: 3-4 sets of 8-12 repetitions

Sixpack workout man plank forearm support exercise abs

Of the Plank or forearm support stands out as a static exercise for the washboard abs that is particularly effective. Its focus is on the abdominal muscles, but it also uses the triceps, chest, leg and shoulder muscles at the same time.

This is how it works: First lie on your stomach, with your upper body resting on your forearms and your elbows at shoulder level. Then lift your whole body by touching the floor with just the toes of your feet. The stomach and hips should sag in line with the shoulders.

Duration: 3-4 sets of 30-60 seconds each

six pack workout man gym cable crunches

Abdominal press on the cable is a good six pack exercise for the gym. The cable pulling device is required for this. It trains the straight abdominal muscles and can also be performed with weight. However, heavy weights are not recommended for this exercise.

This is how it works: Kneel about half a meter in front of the cable pulley and hold a rope or rod by your neck. Then bend your upper body towards the floor, exhale and return to the starting position. Do no more than 15 repetitions per set.

Duration: 3-4 sets of 8-12 repetitions

Tip: Do not exercise your stomach more than three times a week. Even once a week is enough if you exercise the other areas of the body regularly. Furthermore, in order to burn body fat, you should not neglect endurance training.

The best six pack exercises for women in the gym or at home


The flat stomach in women is the epitome of fitness, but it seems to be an unattainable goal for many. With the right six pack training and nutrition plan, women can also get a washboard abs. The selected exercises can be performed without equipment and are therefore suitable for both the gym and at home.


Crunches are also particularly popular for women. You can either do straight crunches, such as six pack training for men, or an alternative, such as Reverse crunches try. This will train the lower part of the straight abdominal muscles.

This is how it works: Lie on your back and keep your knees bent in the air. Keep your hands on the ground. Then roll your stomach by keeping your torso fixed and your bent legs lifted. Finally, let your legs sink back down.

Duration: 3 sets of 8-15 repetitions

Sixpack workout women leg raises exercise abs

Lift a leg on the ground Considered a good exercise for the lower abs and can be performed from a supine position. Only the legs are lifted straight off the floor.

This is how it works: Lie on your back and position your hands under your buttocks. Lift your legs by pressing your back against the floor and tensing your stomach. Inhale and then lower your legs in a controlled manner so that only the lower back is in contact with the floor. Then exhale. Alternatively, you can lower the legs one at a time.

Duration: 3 sets of 8-15 repetitions


Side plank or side plank is an alternative to the plank exercise. The side forearm support primarily stresses the side abdominal muscles and the glutes. Therefore, it stands out as a good six-pack workout for women, as it also trains another typical problem area.

This is how it works: First, lie on your side and lean on your forearm. Then lift your pelvis off the floor until your legs and torso are in line. The body should be stretched and the upper hand should remain against the body. Then repeat the same with the other side of the body.

Duration: 3 sets of 30-60 seconds each

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swimmer is a great balancing exercise for the stomach, which also trains the back extensors and the glutes. Therefore, it fits perfectly into the six-pack training for women.

This is how it works: Lie on your stomach and stretch your arms and legs. Then lift your left arm and right leg. Then lift your right arm and left leg. Repeat the exercise in quick succession, keeping your legs as straight as possible.

Duration: 3 sets of 30-60 seconds each

Tip: Change the abdominal muscle exercises regularly and especially when the training is too easy for you. Six pack training is only effective if the muscles are exposed to intense stimuli. So easy is out of the question if you are dreaming about the washboard abs.

Sixpack nutrition plan as a supplement to training

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Sixpack exercises alone cannot give you a defined tummy, especially if you have already chowed on a tummy. The most important factor here is the percentage of body fat. Even the most intense six pack workouts require a proper nutrition plan to be truly effective.

Tips for a healthy six pack nutrition plan

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A six-pack requires a healthy diet with foods rich in protein that promote muscle building. A lot of protein is the perfect companion for strength training and 1.3 to 1.7 grams of protein per kilogram of weight are recommended daily. Carbohydrates, on the other hand, are no friend of the six pack, but should be included in the nutrition plan for a balanced diet. So you don’t have to avoid it completely, just regulate it. Between 100 and 150 grams per day are sufficient. However, these are said to be the so-called complex carbohydrates.

Tip: It’s best to eat the carbohydrates after endurance or six-pack training. Then you will be broken down cleanly and faster by the organism.

six pack nutrition plan healthy fats nutrition training

Fat is also an important nutrient that everyone must incorporate into their eating plan. Unsaturated fatty acids such as linseed or olive oil, salmon, herring and nuts are considered particularly healthy and are an essential part of the six-pack nutrition plan. The saturated animal fats are to be avoided by and large, but can be eaten debt-free in the form of eggs or beef.

In addition to the type of meal, the time of the meals is decisive for success with six-pack training. If you want to build muscle, you should eat every three hours. If the meals are consumed smaller and more frequently, the nutrients can be better utilized by the body. In addition to food, many low-calorie fluids are a must. Mineral water is best for this, in an amount of at least three liters per day.

The best foods for the six pack nutrition plan


Before we get to the daily six pack nutrition plan, we have put together a list of foods that contribute to the dreamy washboard abs.

  • broccoli
  • avocado
  • cinammon
  • Cheddar
  • Mushrooms
  • Sweet potatoes
  • spinach
  • Bananas
  • Apples
  • Green tea
  • Chili peppers
  • Blueberries
  • Grapefruit
  • milk
  • oatmeal
  • Brown rice
  • Oranges
  • Walnuts
  • salmon

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The following foods are also perfect for the six pack nutrition plan as they are high in protein. We have also given the exact amount of protein per 100 g.

  • Chicken – 24 g
  • Pork – 27 g
  • Lamb meat – 20 g
  • Duck – 19 g
  • Turkey meat – 22 g
  • Beef – 24 g
  • Canned tuna – 25 g
  • Parmesan – 32 g
  • Pumpkin seeds – 30 g
  • Eggs – 13 g
  • Peanuts – 28 g
  • Soybeans – 36 g

Six pack nutrition plan for men

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Since nutrition and workout simply belong together if you have set yourself the goal of the six pack, we have put together two examples of the six pack nutrition plan below. Here is an overview of what, for example, men can eat for breakfast, lunch, dinner and as a snack.

Breakfast: 125 g low-fat quark with 400 ml water and 100 g oat flakes or scrambled eggs from 5 eggs with a slice of wholemeal bread with tomatoes, paprika or cucumber

Having lunch: 200 g fish or chicken with vegetables and brown rice as a side dish or a colorful salad with olive oil dressing and fried chicken breast

Dinner: 250 g salmon fillet cooked in the oven and a handful of spinach or mixed salad with feta cheese or tuna

Snack: Piece of fruit or a handful of berries or a protein shake mixed with water or 100 g natural yoghurt with a few nuts

Six pack nutrition plan for women

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The nutrition plan for six pack training for women usually contains less protein than this one for men. Examples of each meal are given below.

Breakfast: 2 tbsp oat flakes, 3 tbsp soy flakes, 1 grated apple with 150 ml soy milk or 200 g natural yogurt with 3 tbsp oat flakes

Having lunch: 200 g chicken breast with mixed lettuce and 100 g grainy cream cheese or stir-fried vegetables with meat

Dinner: 1 large tomato with mozzarella, fresh basil and balsamic vinegar or 200 g turkey or tuna with vegetables of your choice

Snack: 1 teaspoon of peanuts or 1 banana or 100 g of grainy cream cheese or green smoothie

We wish you every success with your six-pack training!

six pack workout woman nutrition plan success washboard abs