Getting six pack abs in 30 days at home looking might be difficult, but you can get the six pack abs goal in your target time with proper diet plan and exercises. The vital key in both diet plan and exercising plan is to do workouts that work out your core, abs and also reducing the fats around your core muscle as much as possible.

To get your aim you should prepare your body according to the circumstances require for building six pack abs. For this purpose first, you (men or women) should calculate how much fat you have around the core muscle and how much you should lose to appear six pack abs?

Before calculating your body fat, exercising and dieting is not doing anything for you to get your six pack abs goal at home or gym level. First, you calculate body fat then create a plan of proper diet and workout.

  • As a man, your body fat aim will be 6-13%.
  • As a woman, your body fat aim will be 12-20%

how to get six pack abs at home in 30 days

Exercises at Home for Men and Women:

Rectus Abdominis Muscle Exercises

You should first target rectus abdominis muscle because this muscle is responsible for the appearance of six pack abs. To get clear six pack abs you need to work on this muscle to be rectus abdominal grows stronger.  Here are the few exercises you can do for the rectus abdominal muscle.

ExercisesNo. of SetsNo. of Reps
Planks5As much you can
Hanging Leg lifts312-15
Chin ups310-13
Sit ups210

Inner Core Muscles Exercises

To get six-pack abs you need to free your core muscles from fat to show them clearly. Core muscles serve as the foundation for your six-pack abs. Here are some exercises you can do for inner core muscles.

Exercises Sets Reps
Side planks5As much you can
Flutter Kicks316-21
Bicycles crunches313-15
Knee tucks210-12


Doing high-intensity cardio exercises can help you to burn fat that will build six-pack abs more visible. You need to make sure doing some cardio on top of your abs and core exercises to reduce the fat percentage level.

Running330 minutes
Cycling21 hour
Jumping rope230 minutes
Rowing225 minutes
Using an elliptical2-330 minutes

Diet Plan for Men Women:

Protein-Rich Diet

Eat rich protein food for building muscle block. If you want to achieve your six pack abs goal in a month, you’ll eat 0.55-0.77 grams of protein per 0.45 kg of body weight each day to help grow and stronger your abdominal muscles.

Here are a few rich protein foods you can eat fish, beans, Greek yogurt, cottage cheese, nuts, and eggs.

Carbs in Diet

Carbs are working as fuel for the body.  After eating carbs you have more energy to do more exercise as well as fulfill the energy level you lose doing different workouts. If you have no idea about how to get essential nutrients you can read guidelines from online Training in Youth Nutrition.

Here are a few foods that have complex carbs gains, fruits, vegetables, and legumes.


Water is the most precious blessing by God. You’ll be working for the whole day, you’ll need to drink more water to avoid hydration. You should drink almost 8 glass of water in a day. Drink more water will prevent bloating, which can conceal six pack abs.

Here are a few tips for you how much water you drink:

  • 440-600 mL of water 1-2 hour before workout
  • 240-300 mL 15 minutes before workout.
  • 250 mL during the workout.