If you’ve ever tried to attain a six-pack, then you’ll either be a fitness fanatic who now has one or someone who attempted to get one but soon realised eating pizza and watching Netflix shows was a far more enjoyable experience. But one thing those pesky gym-goers can lay claim to is a washboard stomach.
Yes, life isn’t fair and unless you’re prepared to hire personal trainers and eat nothing but steamed chicken and broccoli for the rest of your life looking good can feel like a hopeless task. But contrary to popular belief, hitting the gym every second isn’t a necessity. In fact, you can form a six-pack without ever setting foot in one.
Here are eight easy-to-follow ways that will help develop your abdominal muscles with little-to-no exercise.
1. Add hot sauce to your diet
Adding hot sauce to your meal may not be the most palatable of experiences for those unenamoured with spice, but it will certainly get your abdominal muscles going. In part, this is thanks to a powerful ingredient called capsaicin, which reduces belly fat.
2. Get into the habit of using a Mouthwash
Rinsing your mouth isn’t only good for your breath according to research from The European Journal of Applied Physiology. In fact, swirling a liquid around in your mouth then spitting it out can increase a bodies endurance by 12%!
3. Hang an Air-freshener in your car
It may sound slightly odd, but research from Australia suggests the strong smell can make you overcome your cravings for foods high in calories.
4. Make yourself uncomfortable for a large portion of the day
It may sound rather counterintuitive, but researchers discovered that fidgeting around in an uncomfortable chair can be beneficial to your abs because of the cardiovascular activity that is taking place simply by fidgeting.
5. Drink loads of water
Selecting a group of dieters to participate in a test, The Journal of the American Dietetic Association found that those who drank two glasses of water before each meal lost over two kilograms more than those who didn’t. Better still, the weight loss took place in three months.
6. Expose yourself to cooler temperatures
While we’re not suggesting you pack your bags and move to rural Alaska (although it does look nice), it is important to be in cooler climates as the body is more likely to switch onto brown fat to keep you warm which in turn causes you to burn more calories.
7. Consume the right amount of protein
Even if you aren’t training regularly, it’s important to maintain a certain amount of muscle mass, and by drinking protein shakes on a regular basis, you are decreasing the likelihood of your stomach turning into a flabby mess.
8. Stay Busy
Put simply: those who do nothing will see no results. You can be lazy, but you can’t be idle. Remember the difference. That way, you’ll know when it’s time to take a walk around the block or even a 10-minute jog up the hill. You might not be doing 100 ab-crunches, but you’ll still be working them.
9. Change your walking style
According to one researcher, walking on the balls of your feet (as you would barefoot) instead of your heels (like most shoe-wearers do) forces you to use an extra 53% of your energy. So don’t be afraid to let those feet see the light. Or, at the very least, make sure you take your shoes off the moment you get home.
10. Get into the habit of standing more
We’ve become accustomed to sitting down at work, mainly because it’s easier on all parts of the body. But if you want to develop a six-pack without going to the gym, then it’s imperative you get into a routine of standing and sitting. You could even ask your boss to invest in a sit-stand desk, which allows you to adjust the table to both sitting and standing height; allowing your body’s core to be mobile for at least some parts of the day.