The Six Pack is not only a way to gain attraction, but also an indicator of having a healthy body. Some businessmen and politicians in corrupt countries have a big belly and they think that it will help them to build their personality. Maybe that’s right but it makes you a complete patient.

Many actors and actresses spend most of the day in the gym and are very concerned about their diet. Because they have to do fight scenes and dance moves in movies, sometimes they are very difficult to do and they should have a flexible body to do those things smoothly.

Furthermore, if they want to stay in the field for a long time, they have to attract lot of fan base. So they need a sexy shaped body.

Did you catch two points in the above paragraphs? First point is, they spend most of the day in the gym, which means they do lot of exercises. Second point, they are very concerned about their diet, which means they are concerned about the amount of protein, calories, carbohydrates and nutrients they get per day.

If you exercise a lot properly and care about the amount of protein, calories, carbohydrates and nutrients you get per day, you too can get six pack and beautiful shaped body.

I write this article with two main categories, one is some exercising tips and second is nutritious food that you need to get.

Exercises for Six-Pack Abs

01. High Knee Taps

Do high knee taps for 45 seconds and rest for 15 seconds. Do this at a steady pace for 45 seconds. It boosts your heart rate, burns fat and prepares your body for strenuous exercises.

02. Russian Twists

After getting 15 seconds rest, start doing Russian Twists. Which means, stretch your legs and sit on the floor. Then raise both legs slightly above the ground. Touch the floor alternately with both hands for another 45 seconds and 15 seconds off.

03. Leg Raises

Lie on the floor well, with both hands parallel to the floor, with your head slightly raised, do both legs up and down without bending at the knees for 45 seconds and 15 seconds off.

04. Hip Raises

Lie on the floor as before. Stretch out your both legs together. Bring both legs in and bring your body up. Follow these pictures for easy understanding. Do this for another 45 seconds and get a 15 seconds off.

05. Flutter Kicks

Lie on the floor as before. Then lift your legs alternately upwards for 45 seconds. Rest for 15 seconds.

06. Plank Knees to Elbow

Lay the part from the palm to the elbow on the floor. Bring one knee up and go back down. Do this for 45 seconds and get a 15 seconds rest.

07. Chair Sit Ups

Keep the spine sticking to the ground. Bend the knees and lift the legs up. Raise your hand and pull your head up. Now you know the pattern, do this for 45 seconds and 15 seconds off.

08. Seated In & Out

09. Jumping Jacks

All credit for the above exercises goes to the THENX YouTube Channel. Here, you can watch that video.

Nutritious Diet

01. Chicken

Chicken has 25 – 30 grams of protein in 100 grams. Protein can help you to gain your muscles. So, chicken is a good option to get protein and other fats. But Excessive amounts of fat is not good for your health.

02. Eggs

Egg is another source of protein. One large egg has 6 grams of protein. 1 or 2 eggs a day is good for your health but no more than 4 – 5 eggs.

03. Fish and Seafood

Fish, crabs, prawns, lobsters, oysters are rich in protein and fat. Add those food to your diet wisely.

04. Dairy Products

In some cases, dairy products such as milk, yoghurt, cheese are not good for your health, because of high amount of fat and cholesterol levels. But if you think about building your muscles you can focus on these foods.

If you are overweight and you need to lose your weight, you can read this article or if you are underweight, you can read this article to increase your weight before trying to get a six pack.