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Get a Six-Pack Even If You Sit at a Desk All Day

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Scoop is an online writer with a passion for digital platforms and cyber-communication with the masses.

One way to get an "office six-pack" is to do planks throughout the day.

One way to get an "office six-pack" is to do planks throughout the day.

The Desk Ab Workout Concept

Do you sit at a desk for a good portion of your day? If so, the chances are you're struggling getting a six-pack. Lucky for you, if you know what to do, you can eventually get the ripped stomach you've been dreaming about. Here are a few things you'll want to do.

Ab Workouts: 3-4 Times Per Week

You don't have to train abs every single day in order to get a six-pack. All it takes is three to four ab workouts per week. The work consists of doing four to five sets per exercise. The exercises you'll do are crunches, standing crunches, and oblique twists with just your hands. Do the exercises in any order you wish and perform as many reps as you can. Don't worry if you can't do a lot of reps, just as long as you do what you're capable of doing.

To sum up the above, you'll do the following three to four days per week:

  • Crunches
  • Standing crunches
  • Twists
  • 4-5 sets per exercise
  • As many reps as possible

As you can see, no weights are required for this workout. You can do this workout on your lunch or whenever you wish. It won't take long to complete and if you're consistent, then you could end up seeing great results within a couple of months.

Do Planks Throughout the Day

Besides doing the above workout a few times per week, you'll want to do planks throughout the day. If possible, do planks three to four times throughout the day. If that is too much to handle, then do planks at least one to two times throughout the day. You don't have to do this every single day, but do it on the days you are working.

Also, try to do a set or two of planks midday. You don't have to hold the plank position for too long. Just hold the position for as long as possible, even if it's only for a few seconds.

Planks will work your core. At first, you probably won't enjoy doing this exercise. However, as time goes on, your core will become stronger and before you know it, you will be sporting a six-pack.

Cardio in the Morning, Afternoon, and Evening

If you want a six-pack, then you need to burn fat and this means doing cardio, especially if you sit around at a desk for the better part of the day. You don't need to do long cardio sessions. Keeping it short and intense is the way to go. Do cardio six days per week and for at least 20 minutes. Whether it's a brisk walk, jogging, running, dancing, or jumping jacks, just make sure you do it regularly.

Here's a tip, do cardio throughout your workday. If you work in an office alone, then you can get up and start doing jumping jacks or dance around or even throw punches (boxercise) for a few minutes. A little cardio is far better than no cardio at all, so make yourself do it.

Here's an example of what you can do:

  • Dance for 10 minutes in the morning
  • Jumping jacks for 10 minutes in the afternoon
  • Jog for 10 to 20 minutes in the evening or right after work

Remember, this is just an example. It should give you a good idea of what you can do.


Eat Sensibly

I'm not going to sit here and tell you to jump on a hardcore diet because most people don't stick with it. Instead, eat with common sense in mind. Stay away from junk food and eat the basics, such as fruit, veggies, chicken, oats, and nuts. Invest in protein powder, but make sure it's organic. Organic or vegetarian protein powder is superior to traditional protein powder.

Also, when you get hit with cravings at work, eat peanuts, pieces of celery, or carrots. Such foods will crush your cravings and make you feel full.

Bonus tip: Don't skip dinner. After a long day at work, it's easy to just go to the nearest fast food restaurant or go out to eat somewhere that's not healthy. Instead of doing this, prepare your dinners ahead of time. Cook your chicken and veggies on your day off and then freeze them. That way all you have to do is reheat them and you're good to go.


In addition to the above advice, it is important to be patient, persistent, and consistent. If you are dedicated and follow the above advice on a regular basis, then you will get a ripped stomach that you will be proud of.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2017 scoop


peachy from Home Sweet Home on October 30, 2017:

this is a great hub and helps young men to maintain great 6 pack abs