Welcome to the Get Abs in Two Weeks Challenge, a complete at-home program designed to strengthen your core, burn fat, and reveal six-pack abs without the need for equipment. This structured routine combines cardio, resistance, and targeted ab exercises to help you achieve results quickly. Whether you are a beginner or an experienced fitness enthusiast, these workouts will guide you toward a stronger, leaner body.

Getting abs fast is one of the most searched fitness goals today, and for good reason, defined abdominal muscles are not only a symbol of strength and confidence, but also a sign of a healthy, disciplined lifestyle. If you’ve been asking yourself, “How to get abs fast?”, you’re not alone. Millions of people want to know the fastest and most effective way to burn belly fat, build core strength, and reveal toned abs without wasting time on endless sit-ups that don’t work. In this guide, you’ll discover the proven strategies, ranging from fat-burning workouts and targeted ab exercises to diet tweaks and lifestyle changes, that will help you achieve visible abs faster than you think.

Do ab workouts burn belly fat?

Building muscle requires commitment, focus, and the right mindset. Training with intensity and consistency helps create deep muscles and lasting results. Developing strength and endurance motivates individuals to push harder and stay dedicated to their bodybuilding journey. The pursuit of progress inspires discipline, making every training session meaningful.

Best Bodybuilding Workouts for Beginners

Bodybuilding success starts with the basics. Workouts that target major muscle groups are essential for building a strong foundation. Consistency in training and proper form help beginners establish effective routines. Bodybuilding diet plans, structured training programs, and goal tracking ensure long-term growth. Staying disciplined while balancing workouts and nutrition helps accelerate results.

How to Build Muscle and Burn Fat Fast

Achieving muscle definition requires combining resistance training with proper bodybuilding nutrition. Compound exercises such as squats, bench presses, and deadlifts build strength and size effectively. To burn fat while building muscle, focus on progressive overload, protein intake, and recovery. Bodybuilding supplements, hydration, and rest enhance performance and support muscle recovery.

Bodybuilding is not only about lifting weights but also about discipline, structure, and training consistency. Every session contributes to long-term progress. Tracking results and sticking to a bodybuilding program ensures visible improvements in strength and muscle tone.

The bodybuilding lifestyle demands more than effort in the gym. It also requires a strong mindset, motivation, and balanced recovery. Athletes who combine bodybuilding motivation with proper nutrition achieve peak results. Focusing on both physical training and recovery leads to sustained growth and performance.

The bodybuilding journey is built on passion and discipline. Structuring a bodybuilding training split, planning meals, and incorporating cardio routines maximize results. Learning how to build muscle naturally and how to burn fat fast will transform both physique and strength.

Ultimate Bodybuilding Guide: How to Build Muscle, Burn Fat, and Stay Motivated

Bodybuilding is about consistent progress, not quick fixes. Strength development comes from progressive overload, adequate protein intake, and structured training. The best bodybuilding workouts shape the body while increasing endurance and power. Commitment to a bodybuilding lifestyle leads to lasting transformation in health, confidence, and muscle growth.

What workouts are best for abs?

The first movement is Jumping Jacks, an excellent way to elevate your heart rate, improve cardiovascular endurance, and prepare your body for core training. Keep your feet moving at a controlled pace, raise your hands fully overhead, and maintain rhythm throughout the exercise. This warm-up primes your shoulders, core, and legs, setting the stage for effective ab development.

Leg Raises: Building Lower Ab Strength

The second movement is Leg Raises, a fundamental bodybuilding exercise for the lower abdomen. Lie flat on your back, keep your legs straight, and lift them upward while maintaining a tight core. If necessary, place your hands under your hips for support. Engage the lower abs with every repetition, avoid arching your back, and breathe steadily. This exercise directly targets the lower abdominal region, a key area for building visible six-pack abs.

Flutter Kicks: Strengthening the Core and Hip Flexors

The third movement is Flutter Kicks, a powerful exercise that works the lower abs, hip flexors, and quads simultaneously. Keep your lower back pressed into the mat, lift your shoulders slightly, and kick your legs up and down in a controlled flutter motion. Maintain steady breathing and keep your core engaged throughout. Flutter kicks improve muscular endurance and help tighten the abdominal wall.

Scissor Kicks: Engaging the Entire Core

The fourth exercise is Scissor Kicks, which add intensity to your lower ab training while also activating the inner thighs. Lie on your back, keep your legs lifted, and cross them over each other in a controlled scissor motion. Ensure that your lower back stays grounded and your core remains tight. This movement builds definition in the lower abs and creates stability in the hip flexors.

Feet-Off Crunches: Targeting the Upper Abdominals

The fifth movement is Feet-Off Crunches, which engage both the upper and lower abs. Keep your feet elevated throughout the exercise while lifting your torso in a controlled crunch. Place your hands behind your head, exhale as you rise, and hold briefly at the top to maximize contraction. This combination keeps the entire core activated, helping you develop stronger and more defined abs.

Importance of Proper Form in Bodybuilding Workouts

Form is crucial in bodybuilding and core training. Many individuals rush through exercises, sacrificing quality for speed, which can lead to injuries. Focus on controlled movements, steady breathing, and correct posture. Combining proper exercise execution with clean eating, hydration, and rest will significantly increase the visibility of your abs. Consistency over the 14-day challenge ensures progress and long-term results.

Windshield Wipers: Engaging the Obliques

The sixth movement is Windshield Wipers, an advanced exercise that strengthens the obliques and side abdominals. Lie on your back with arms extended in a T-position, raise your legs straight upward, and move them side to side without letting your feet touch the floor. Keep the core tight, control the motion, and engage both the obliques and the lower abs. This movement adds rotational strength and sculpts the side waistline.

Two-Week Abs Challenge: Core Workouts to Build a Stronger Six-Pack

Windshield Wipers (or Half Wipers for Beginners)

Windshield wipers are an advanced ab exercise that challenges the obliques and strengthens the lower core. To perform, lie on your back with arms extended in a T-position, lift your legs straight up, and slowly move them from side to side without touching the floor. Keep your spine neutral and your core tight. If this feels too intense, beginners can modify with half wipers by bending the knees. For maximum benefit, focus on control and keep your legs straight throughout the movement.

Plank Knee-to-Elbow

This exercise engages the entire core, especially the obliques and lower abs. Start in a strong plank position with elbows under your shoulders and palms pressed into the floor. Keep your body in a straight line and bring one knee toward the same-side elbow, squeezing the obliques as you exhale. Return to plank and alternate sides. Maintain a neutral spine, avoid dropping your hips, and focus on keeping tension throughout the core.

Jumping Mountain Climbers

Jumping mountain climbers combine dynamic movement with abdominal activation, making them a powerful fat-burning and core-strengthening exercise. Begin in a high plank with shoulders over wrists and hips parallel to the ground. Drive your knees toward your chest alternately, then increase the intensity by jumping both legs in and out quickly. If needed, modify by performing slow mountain climbers with one leg at a time. This movement raises the heart rate while targeting the lower abs.

Alternate V Sit-Ups

Alternate V sit-ups strengthen the entire core, including the internal and external obliques. Lie on your back with arms extended overhead and legs straight. Lift your torso and one leg simultaneously, reaching your hand toward the opposite foot in a V position. Lower back down with control and repeat on the other side. Keep your shoulders off the floor and maintain core tension throughout for maximum effectiveness.

Hollow Hold

The hollow hold is a foundational movement in core training and a gateway to advanced abdominal exercises. Lie on your back, lift your shoulders and legs slightly off the floor, and extend your arms either overhead or alongside your thighs. Keep your lower back pressed into the mat and hold the position. Engage the entire core, squeeze your legs together, and maintain steady breathing. This exercise builds strength and stability across the entire abdominal wall.

Build Your Six-Pack with Consistency

These 10 ab exercises, when practiced consistently over a two-week challenge, will strengthen your core and lay the foundation for visible six-pack abs. While results vary based on fitness level and nutrition, beginners will notice improved endurance and stability, while intermediate and advanced athletes will see enhanced muscle definition. Remember, abs are built through a combination of resistance training, proper form, nutrition, and recovery. Stay committed, focus on technique, and progress gradually for lasting results.

Can you do ab workouts while pregnant?

Many women wonder if it is safe to do ab workouts while pregnant. The answer is yes, with the right modifications. During pregnancy, your workouts should focus on supporting the core rather than straining it. Engaging in safe ab and core exercises can help prevent back pain, reduce the risk of diastasis recti, and improve posture. However, it is crucial to consult your healthcare provider before starting any new fitness program, especially if you are in a high-risk pregnancy category.

Why Traditional Ab Exercises Are Risky During Pregnancy

Movements such as crunches, sit-ups, and exercises performed while lying on your back for extended periods can cause unnecessary strain. After 16 weeks, lying flat may put pressure on a major blood vessel, leading to dizziness and low blood pressure. Similarly, crunch-style movements increase intra-abdominal pressure, which can worsen diastasis recti—a separation of the abdominal muscles common during pregnancy. Instead of targeting the superficial “six-pack” muscles, pregnancy-safe ab workouts should focus on the deeper core muscles that stabilize the pelvis and spine.

Safe Core Exercises to Strengthen Your Body While Pregnant

Pregnancy-safe ab workouts are low-impact and designed to engage the transverse abdominis, obliques, and pelvic floor muscles. Gentle yet effective exercises include:

Pelvic tilts, which activate both the lower back and the abdominal wall.
Diaphragmatic breathing, where you draw your belly button toward your spine as you exhale, engaging the deep core.
Modified planks, performed on the hands and knees or in a shortened plank position.
Side planks, which strengthen the oblique muscles and stabilize the spine.
Standing exercises, such as the Standing Pallof Press with a resistance band, providing an anti-rotational challenge for the core.
Seated leg lifts, a gentle but effective way to activate the abs without lying flat on your back.

These exercises can be safely incorporated into a pregnancy fitness routine and provide stability, strength, and endurance without excessive strain.

Exercises to Avoid for a Healthy Pregnancy

Some exercises are not suitable for pregnant women. Sit-ups and crunches should be avoided, as they put unnecessary stress on the abdominal muscles. Prolonged back-lying positions, particularly after the first trimester, are also discouraged because of circulation risks. High-impact sports, martial arts, or any activity that increases the likelihood of falls or abdominal impact should be avoided to ensure both maternal and fetal safety.

Key Safety Tips for Ab Workouts During Pregnancy

When performing ab workouts while pregnant, safety and awareness are non-negotiable. Always consult your doctor before starting or modifying your exercise plan. Pay attention to your body’s signals, if you feel discomfort, pain, or notice “coning” (a vertical bulge in your abdomen), stop immediately. Slow, controlled movements are far more effective than fast or jerky motions. Gradually increase repetitions only as you feel comfortable, and prioritize pregnancy-specific workout resources that offer professional guidance.

Building Strength for Motherhood

Safe ab workouts during pregnancy not only protect your core but also prepare your body for labor, recovery, and the demands of motherhood. By focusing on controlled core engagement, proper breathing, and low-impact movements, you can maintain strength and stability throughout your pregnancy journey. Combined with good nutrition, hydration, and rest, these exercises lay the foundation for both a healthier pregnancy and smoother postpartum recovery.

How often should you workout abs?

Planks are one of the most effective exercises for building core strength, improving stability, and supporting overall athletic performance. While often overlooked compared to dynamic ab exercises, the plank and its variations play a critical role in training the muscles that protect your spine and enhance your lifting power.

The Science Behind the Plank

The plank is an anti-extension exercise, meaning the core contracts isometrically to prevent the spine from arching excessively. If the abdominal and oblique muscles were relaxed, the hips would drop and the lower back would hyperextend. To maintain a neutral spine, several muscles work together:

Rectus abdominis (six-pack muscle)
Transverse abdominis (TVA)
Obliques

Although the plank does not involve a full range of motion like crunches or leg raises, it develops core stability that carries over to heavy compound lifts such as squats and deadlifts. Research also suggests that core endurance, not just maximal strength, plays a key role in reducing spinal instability and preventing lower back pain.

How to Perform the Traditional Plank

Begin in a push-up position on your forearms.
Place your elbows directly under your shoulders, creating a 90-degree angle with the floor.
Keep your body in a straight line from head to toe.
Engage the abs by thinking of pulling your elbows toward your body.

Recommendation: Hold the plank for 20–40 seconds, performing 3 sets.

Once this becomes easy, it’s important to progress further rather than simply holding for longer, which can become monotonous and less effective.

Progressing the Plank

Research by Brad Schoenfeld (2014) and others shows that modifying the plank increases muscle activation significantly. Two of the most effective modifications are:

Extend the lever arm: Move your elbows forward toward the eye level. This increases the demand on the core by lengthening the distance between hips and elbows.
Posterior pelvic tilt: Squeeze the glutes to tuck the pelvis under, enhancing abdominal recruitment and stability.

For advanced training, you can also:

Narrow your base of support by bringing elbows closer together.
Create opposing tension by pulling your elbows toward your toes and toes toward your elbows.

These adjustments make the plank far more challenging, often causing the abs to burn within 10–20 seconds.

Beyond the Plank: Ab Wheel Rollouts

The ab wheel rollout is considered one of the best dynamic ab exercises, often described as a moving version of a plank. In a 2008 study, it ranked higher than crunches and leg thrusts for rectus abdominis activation.

To perform it safely:

Start with a limited range of motion.
Roll forward only as far as you can while maintaining a neutral spine.
Gradually increase the range as your core strength improves.

Common Mistakes

Hips too high: Reduces core engagement. Solution: keep glutes squeezed to maintain alignment.
Hips sagging low: Places strain on the lower back. Solution: engage abs and maintain a neutral spine.
Pulling with arms on ab rollouts: Focus on initiating with the core, letting the arms follow naturally.

Planks and rollouts may not look as flashy as heavy lifts, but they build the foundation of core strength and endurance that supports all major movements. By incorporating progressive variations and focusing on correct form, you can maximize abdominal activation, prevent back pain, and improve overall performance.

How to Stay Consistent for Lasting Abs?

Many people set the goal of losing body fat at the start of a new year. While short-term fat loss is achievable, research shows that most diets fail in the long run. For example, a follow-up study on participants from the 2009 season of The Biggest Loser found that only one individual maintained their weight loss six years later. Five regained all of their weight, and two weighed more than they did before the show. Similarly, a 2020 systematic review of eight weight-loss studies concluded that while diets produced weight reduction during the intervention phase, participants typically regained weight afterward, sometimes exceeding their original starting point.

This recurring pattern highlights a key distinction: getting lean for a short-term event and staying lean over the long term require different strategies. To build sustainable fat loss, it is crucial to understand how fat loss works, why weight regain is so common, and which approaches improve long-term outcomes.

How Fat Loss Works?

Fat loss occurs when you consistently maintain a caloric deficit, consuming fewer calories than you burn. Calories are expended through:

Resting Energy Expenditure (REE): Energy required for basic bodily functions like breathing and circulation.

Exercise Activity Thermogenesis (EAT): Calories burned through structured exercise.

Non-Exercise Activity Thermogenesis (NEAT): Energy used for daily movements, such as walking, typing, or fidgeting.

Thermic Effect of Food (TEF): Calories burned during digestion.

For example, if someone burns 2,500 calories per day but consumes 3,000, they run a 500-calorie surplus. Conversely, consuming 2,000 calories results in a 500-calorie deficit, which, if sustained, typically produces around one pound of fat loss per week.

However, metabolic adaptation complicates this process. As body weight decreases, total calorie expenditure declines due to a smaller body mass, greater efficiency during activity, reduced NEAT, and a lower TEF from reduced food intake. As a result, the deficit that initially drives fat loss may shrink over time, slowing progress.

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The Three Essentials for Fat Loss

For any fat loss diet to succeed, three elements are non-negotiable:

Sustained caloric deficit to initiate fat loss.

Resistance training to preserve lean muscle mass.

Adequate protein intake, ideally 1.6–2.2 g/kg of body weight (0.7–1 g/lb).

Other variables, such as meal frequency, timing, or food selection, can be adjusted based on personal preference.

Why Most Diets Fail

Popular approaches often rely on extreme restrictions, which can produce rapid short-term results but rarely last. Crash diets increase muscle loss and risk weight regain. Avoiding social settings to “protect” a diet plan may cause feelings of isolation and eventual burnout. Cutting out entire food groups can lead to nutrient deficiencies and intense cravings.

To get lean and stay lean, a different approach is required. Below are three long-term strategies that improve sustainability.

Strategy 1: Diet Slowly

A slower rate of fat loss helps prevent the physical and psychological strain associated with aggressive dieting. A general guideline is to lose 0.5–1% of body weight per week. For someone weighing 200 pounds, this equates to 1–2 pounds per week.

Slower fat loss has several benefits:

Reduced feelings of deprivation.

Greater flexibility with meals and social activities.

Improved likelihood of long-term maintenance.

For instance, one example of slow dieting showed a reduction of 24 pounds over nine months, averaging only 0.5 pounds per week. Despite minor fluctuations during holidays and travel, the long-term trend remained consistent, illustrating that small setbacks are negligible when progress is steady.

To achieve this, aim for a caloric intake approximately 20% below maintenance. While calorie tracking can be helpful, many succeed with intuitive strategies such as portion control, prioritizing lean protein, and choosing lower-calorie foods most of the time.

Importantly, individuals should establish realistic maintenance targets. For men, sustainable body fat is typically between 10–20%; for women, between 18–28%. Attempting to maintain levels far below one’s natural set point can impair sleep, mood, libido, and energy.

Strategy 2: Build Supportive Habits

Motivation inevitably fluctuates. Long-term success depends on establishing habits that make healthy behaviors automatic.

Two effective methods include:

Temptation bundling: Pair an enjoyable activity with a less appealing but necessary one. For example, watching a favorite show only while doing cardio, or listening to a podcast while meal prepping.

Environmental design: Structure your surroundings to support your goals. Keep high-calorie “trigger foods” out of the house, place alternative stress-relief activities (e.g., books, puzzles, games) within reach, and remove distractions that interfere with morning workouts.

By reducing reliance on willpower, habits make consistency much easier.

Strategy 3: Have a Post-Diet Plan

Reaching a fat loss goal is not the end, it is the transition to maintenance that determines success. The two most common mistakes are:

No plan at all. Without guidance, people often revert to old habits and regain weight.

Overly strict reverse dieting. Gradually adding calories in small increments may unnecessarily prolong hunger and frustration, leading to eventual relapse.

Instead, once the fat loss phase ends, it is generally best to return immediately to estimated maintenance calories (typically 200–600 calories above the final dieting intake). From there, caloric intake can be gradually increased to the upper end of one’s maintenance range, improving flexibility, satiety, and training performance.

Regardless of whether calories are tracked, regular weigh-ins (2–3 times per week) help individuals remain accountable and identify trends before weight regain escalates.

Fat loss is relatively straightforward: create a caloric deficit, strength train, and consume sufficient protein. The real challenge lies in maintaining results long-term. By dieting at a sustainable pace, building habits that reduce reliance on motivation, and adopting a structured post-diet plan, individuals can greatly improve their chances of not just losing fat, but keeping it off.

Frequently Asked Questions(FAQ)

1. What Are Good Workouts for Abs?

Good ab workouts go beyond just “six-pack” exercises. The abdominal region consists of four key muscle groups:

Rectus abdominis (the front “six-pack” muscles).
Obliques (sides of your torso).
Transverse abdominis (deep core stabilizers).
Lower back muscles (part of the core system).

A balanced workout should target all of these, since strong abs aren’t just about appearance—they improve posture, protect your spine, and boost performance in other lifts and sports.

Effective ab workouts include:

Plank variations (forearm plank, side plank, plank with shoulder taps) – build core endurance and stability.
Hanging leg raises or knee raises – engage lower abs and hip flexors.
Cable or band Pallof press – strengthens deep stabilizers with anti-rotation resistance.
Bicycle crunches or Russian twists – target obliques dynamically.
Ab rollouts (wheel or barbell) – advanced move that challenges the entire core.

Tip: Train abs 2–3 times per week, with 3–4 exercises per session, rather than hitting them daily. This allows recovery just like any other muscle group.

2. Why No Abs Workout Works Without These Nutrition Rules

The old saying is true: “Abs are made in the kitchen.” You can train abs daily, but without proper nutrition, they won’t be visible. The layer of body fat covering your midsection determines whether your muscles show.

Essential nutrition rules for visible abs:

Caloric deficit: You must burn more calories than you consume to reduce body fat.
High protein intake: Aim for 1.6–2.2 g/kg (0.7–1 g/lb) of body weight to preserve muscle while losing fat.
Whole food focus: Lean proteins, fruits, vegetables, whole grains, and healthy fats keep you full while supporting fat loss.
Limit ultra-processed foods and liquid calories: Soda, alcohol, and junk food add calories quickly without keeping you full.
Stay hydrated: Water aids digestion, metabolism, and reduces bloating.

Even the best ab workout won’t “burn belly fat” directly. Fat loss is systemic, you lose it everywhere, and only nutrition creates the calorie deficit that reveals ab definition.

3. Why Crunches Alone Won’t Get You Abs Fast

Crunches are probably the most famous ab exercise, but relying only on them is a huge mistake.

Here’s why:

They target just one part of the abs (rectus abdominis). Strong abs require training the obliques, transverse abdominis, and lower back too.
They don’t burn many calories. Crunches are a small movement, compared to compound exercises (like squats or deadlifts), they don’t create much metabolic demand.
They can worsen posture or back pain if overdone without balancing exercises for stability.
Visible abs depend on fat loss, not endless crunches. If body fat is too high, no amount of crunches will reveal your abs.

Instead of crunching endlessly, combine:

Strength training (squats, deadlifts, overhead presses, these engage core heavily).
Cardio or HIIT for calorie burn.
Nutrition to drive fat loss.
Core stability work for strength and injury prevention.

Crunches can be a small part of your plan, but they’ll never be the whole plan.

4. Gym vs Home Abs Workout: Which Gets You Faster Results?

Both gym and home workouts can deliver results, but which is faster depends on your equipment, consistency, and goals.

Gym Ab Workouts

Pros:

Access to weighted machines (cable crunches, ab rollers, hanging leg raise stations).
More variety → prevents boredom.
Easier to apply progressive overload (adding resistance for stronger, thicker abs).

Cons:

Requires time to travel, possible membership cost.
Intimidating for beginners.

Home Ab Workouts