How to Get Abs for Kids (Simple Step by Step Guide!)

By KidSpaceStuff •  Updated: 04/14/24 •  13 min read

If you’re a kid looking to get six pack abs – this article is for you!

Everyone wants to lose some excess body fat and strengthen their core muscles, and in this post, I’ll show you exactly how to do it.

So, if you want to learn how to lose belly fat, eat a healthy diet, and get a six pack by following a proven workout routine – keep reading!

How to Get Abs for Kids

Ab Exercises

Start with these Ab Exercises for Kids

Every superhero needs to train, right? Well, here are some super exercises that will help you build your core strength and get closer to your six pack abs. And don’t worry, they’re safe and enjoyable:

Remember, always breathe during the exercises and do your best to keep your form right. Don’t worry if you can’t get it perfect the first time – practice makes perfect!

Here are some other great ab exercises for kids!

Understanding Body Fat Percentage

Kids Running

Did you know we all have abs? Yup, that’s right! Everyone, including you, has a superhero six pack hiding right there in your belly. However, it can sometimes be hidden beneath a layer of fat. So, in our quest for abs, we’re not actually ‘getting’ new muscles – we’re ‘uncovering’ the awesome ones that have been there all along!

This means we should focus on two important missions. The first is to build up our ab muscles with those cool exercises we talked about earlier. The second mission is to reduce body fat. By doing both these things, we’ll be helping our abs to stand out more.

The tricky part of the mission is that body fat doesn’t always play fair. It doesn’t always go away when we want it to, and it sometimes hangs around in places we wish it wouldn’t – like our bellies. That’s because our bodies all have unique designs, and we all store and lose fat in different ways. It’s a bit like our own personal superpower – we’re all unique, and our bodies work in ways that are best for us.

Some of us naturally have less body fat or gain muscle more easily, and that’s totally okay! The important thing is not to compare ourselves with others, but to focus on our own health and fitness. Our bodies are capable of amazing things when we treat them right, and remember, every body is a superhero body!Monitoring Progress and Adjusting Goals

Every superhero keeps track of their adventures, and so should you! Keep a fitness diary that includes all the exercises you’ve done and any improvements you make. And remember, every small victory counts!

Monitoring Progress

Every superhero keeps track of their adventures, and so should you! As you start your fitness journey, make sure you keep a fitness diary. This is your personal log of all the exercises you’ve done and any improvements you make. Like a superhero’s journal of their battles and victories, your fitness diary will be a record of your hard work and dedication.

In your diary, you can jot down the exercises you did each day, how many repetitions you did, and how you felt afterwards. Did you find it easy? Hard? Super fun? This is all important information that can help you understand your progress.

But remember, progress isn’t just about getting stronger or seeing your abs – it’s about how you feel. Maybe you notice that you’re less out of breath when you climb the stairs, or that you can run faster when you’re playing tag with your friends. These are all signs that you’re becoming healthier and stronger, so be sure to celebrate them!

And remember, every small victory counts! In your fitness diary, don’t just write about your exercises – write about your victories, too. Did you do more reps than last time? Were you able to hold your plank for longer?

Every step forward is a big deal, so celebrate your progress. You’re on a great journey, and every superhero’s journey has ups and downs. Just remember to always keep going, adjust your goals when needed, and most importantly, enjoy the ride!

How Long Does it Take to Get Abs for Kids

Kids Exercising

So you might be wondering how long it takes for kids to develop visible abs. It’s important to remember that there isn’t a one-size-fits-all answer to this question.

The time it takes for a child to see results can vary depending on factors like their body fat percentage, diet, and exercise habits.

In general, it can take anywhere from 1 month, to a few years to get six pack abs depending on how much excess fat you have, your genetics, and several other factors.

According to the Centers for Disease Control and Prevention, these factors play a key role in determining the time taken to develop abs.

The Role of Dedication and Hard Work

To see results faster for kids, it’s essential for them to stay dedicated and work hard on their fitness goals.

Remember, consistency is key when it comes to building muscles. Encourage them to exercise regularly, ideally about 60 minutes per day as recommended for most 14-year-olds.

Introducing fun and safe core-strengthening exercises can also play an essential role in helping them develop those abs.

As adults, we must ensure that our kids’ fitness routines are age-appropriate.

For instance, focusing on fun activities that involve core strengthening, rather than pressuring them with structured fitness programs, is crucial for kids aged 6 to 10.

By encouraging dedication and hard work while keeping their exercise routines enjoyable and safe, kids can be on their way to developing visible abs. Just remember, patience is essential – abs don’t develop overnight. So let’s support them on their journey and celebrate their progress along the way!

Setting Realistic Fitness Goals

When it comes to helping kids, especially 12-year-olds, develop strong and visible abdominal muscles, setting realistic fitness goals is crucial.

We want to emphasize the importance of understanding that every child’s body is different, and genetics play a significant role in how one’s body will respond to exercise and diet.

First, let’s acknowledge that not everyone will have visible abs, no matter how much they work out.

So, instead of focusing solely on getting abs, let’s prioritize building a strong core and improving overall fitness levels. This mindset sets the stage for a healthier approach to exercise and long-term habits that will benefit kids throughout their lives.

As we dive into creating a fitness plan, we should consider the following:

As we develop the fitness routine, keep in mind that children are still growing, so it’s important to promote healthy habits rather than an unrealistic or unhealthy body image. As we work towards our goals, always prioritize safety, fun, and encouraging a love of physical activity!

Safe and Effective Core Exercises

As we talk about helping kids develop stronger abdominals, it’s crucial to focus on safety and effectiveness. In this section, we’ll explore some kid-friendly exercises targeting the rectus abdominis and external obliques.

Targeting the Rectus Abdominis

One way to strengthen the rectus abdominis, those muscles that form the “six-pack,” is to perform exercises like modified planks and bicycle crunches.

Modified Plank: Have the child lie on their stomach, then lift themselves up by resting on their forearms and knees. Encourage them to keep their torso and hips in a straight line while holding the position for 20-30 seconds. Gradually increase the hold duration as they build strength.

Bicycle Crunches: Instruct the child to lie on their back, place their hands behind their head, and bend their knees. Have them bring one knee to the chest while the other leg is extended outward. Then, they should touch their opposite elbow to the bent knee, alternating sides. Encourage smooth, controlled motions to avoid straining the neck.

Working the External Obliques

Another important aspect of core strength is the external obliques, the muscles on the sides of the abdomen. Here are two exercises that can help kids target these muscles effectively:

Side Plank: With one forearm on the ground, have the child prop themselves up on their side, keeping their feet stacked. Lift the hips and hold a straight line from the head to the feet, emphasizing good posture. Repeat on both sides, holding for 15-20 seconds and increasing as they get stronger.

Russian Twists: While seated on the floor, instruct the child to bend their knees and lean back slightly, keeping their core engaged. They can hold a lightweight object or keep their hands together for resistance. Twist the torso from side to side, aiming to touch the floor on either side with the object or hands. Keep it fun and engaging by performing the twists to a beat or favorite song.

Incorporating these core exercises into a child’s fitness routine can be both fun and beneficial. By targeting the rectus abdominis and external obliques, kids can work towards a stronger and healthier core. So, let’s get those little ones moving!

Incorporating a Healthy Diet

Healthy Diet for Kids and Teens

A well-rounded, nutritious diet plays a key role in both the development of strong abdominal muscles and overall health for kids. In this section, we will cover the important elements of a balanced diet.


Protein is essential for developing lean muscle mass. I highly recommend including quality sources of lean protein in your kid’s meals, such as poultry, fish, legumes, and low-fat dairy products. This will help in building and repairing muscle tissues which are crucial for getting abs.

Fruits and Vegetables

Fruits and vegetables are rich in vital nutrients, antioxidants, and fiber. Aim to include a variety of colorful fruits and vegetables in your child’s meals, such as berries, leafy greens, and bell peppers. These nutrient-dense foods support overall health and provide the necessary energy for workouts.

Whole Grains

Whole grains are an excellent source of complex carbohydrates. They provide long-lasting energy and help with digestion. Make sure to include whole grains like brown rice, quinoa, and whole-wheat pasta in your kid’s diet. Additionally, oats and whole-grain breads are great options for breakfast or snacks.


Carbohydrates are the primary source of energy for our bodies, and they are especially important for active kids. In addition to whole grains, starchy vegetables such as sweet potatoes and legumes provide a good balance of complex carbs. Ensure that your kid is getting an adequate amount of carbs to fuel their workouts and support muscle growth.

Healthy Fats

Healthy fats, such as those found in avocados, nuts, and seeds, play a critical role in overall health and muscle development. Including moderate amounts of healthy fats in your child’s diet can help with the absorption of fat-soluble vitamins and provide sustained energy during workouts.

Remember, a well-rounded diet is key in the journey towards a healthy lifestyle and strong abdominal muscles for kids.

By incorporating lean proteins, fruits, vegetables, whole grains, complex carbs, and healthy fats, you’ll be providing your child with the essential nutrients needed to develop a strong foundation for fitness and health.

Frequently Asked Questions

Are there age restrictions for kids developing abs?

As children grow and develop, their muscle tone naturally increases. There are no specific age restrictions for kids developing abs, but it’s essential to ensure that any exercise regimen is safe and age-appropriate. Always consult a pediatrician or fitness professional before starting your child on any fitness routine.

Can kids build abs?

Yes, kids can indeed build strong abdominal muscles, or “abs,” through regular exercise and physical activity. However, it’s crucial to note that children should not participate in intensive workout routines designed for adults. Instead, fun activities like swimming, gymnastics, or team sports can help them build a strong core, including abs, in a healthy and age-appropriate way.

What age can you get abs?

The age at which individuals develop visible abs can vary greatly, largely due to factors like genetics and body composition. However, more defined muscles, including abs, typically begin to appear during puberty, when hormonal changes trigger increased muscle development. That said, the emphasis should always be on maintaining overall health and fitness rather than striving for specific physical appearances, especially in growing children.

Final Thoughts

If you want six pack abs and to lose excess body fat, there’s really just a few steps involved. Now, this doesn’t mean it’s easy – but it is possible!

Be sure to do abdominal exercises regularly like planks, bicycle crunches, and leg lifts can strengthen your core without putting undue strain on your body.

Remember, consistency is key. You can’t expect to see changes overnight. But stick with it, be patient, and you’ll start noticing strength in your core over time.

But exercise is just half the equation. A healthy, balanced diet is equally important. Consuming nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains will provide your body with the fuel it needs to function well and build muscle.

Check out these other health related guides!