How to Have 8-Pack

The only way to get 8-Pack is for you to consume fewer calories and do more exercises!

Here are some best practices that you can use:

EXERCISE:

  • bicycle crunch
  • cross crunch
  • russian twist
  • swipes
  • pendulum
  • side leg raise
  • oblique crunch
  • regular crunch
  • overhead crunch
  • knee crunch
  • toe touches
  • hands down middle crunch
  • one leg holds
  • retractors
  • scissor kick
  • reverse crunch
  • straight leg raise
  • v up
  • islamic kneel
  • three minute plank
  • spiderman plank
  • left side plank
  • right side plank
  • regular pushup
  • spiderman pushup
  • prone kneelbow
  • prone kneelbow opp
  • bodysaw
  • sky scrapers
  • half burpees
  • mountain climbers
  • bridge plank
  • decline crunch
  • incline reverse crunch
  • seated calf raise
  • bench straight leg raise
  • bulgarian split squat
  • bench dips
  • lying leg curl
  • cable side bend
  • cable crunch
  • seated bent-over rear deltoid raise
  • standing low-pulley deltoid raise
  • triceps pushdown
  • pallof press
  • kneeling cable lift
  • weighted crunch
  • weighted russian twist
  • weighted bench dip
  • lunge overhead press
  • incline dumbbell press
  • straight-arm dumbbell pullover
  • preacher curl
  • hammer curl
  • turkish get up
  • decline ez bar triceps extension
  • ez barbell curl
  • incline barbell press
  • barbell shrug
  • overhead bench squat
  • back squat
  • standing calf raise
  • barbell hack squat
  • stiff-legged barbell deadlift
  • barbell rollout
  • machine overhead press
  • machine bent over row
  • chin up
  • hanging leg lift
  • hanging legback lift
  • thirty minute uphill
  • thirty minute jog

FOOD:

  • lean meats: chicken breasts, pork chops
  • oily fish: mackerel, trout, sardines, herring
  • eggs
  • fruits: apple, avocado, grapefruit, blueberries, pears, banana, watermelon
  • green vegetables: spinach, kale, collards, swiss chards
  • cruciferous vegetables: broccoli, cauliflower, cabbage, brussels sprouts
  • other vegetables: lettuce, cucumber, celery, kimchi, tomatoes, bellpaper
  • lentils, black beans, kidney beans
  • potatoes,sweet potatoes,turnips
  • calamondin
  • tuna canned in water
  • apple cider vinegar
  • cheddar cheese, cottage cheese
  • sandwich spread, peanut butter
  • whole grains: oats, wheat bread, chia seeds
  • juice drink, green tea
  • milk, full-fat yoghurt, greek yoghurt
  • dark chocolate
  • nuts, almonds
  • wine

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