Follow a program. Alcantara is all about consistency — one reason why she recommends choosing a structured fitness plan rather than shooting in the dark and praying you surface with abs. "Follow it to 100 percent, do it back-to-back," she says. Many fitfluencers offer their own programs, but you'll want one from a certified fitness trainer like Alcantara, who offers an eight-week guide.

6. Seek guidance from experts. As with many health issues, getting assistance from experts can be enormously helpful. If you want to lose weight, particularly fat, seeking guidance from a registered dietitian or a nutritionist can be very beneficial, Herrington says. Similarly, if you want to build on weight loss to achieve more defined abs, consulting with a certified sports trainer can aid you in developing a workout regimen that will help you achieve your goals, Singer says.
To do the V-sit, start in a seated position on the floor, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle as pictured. Reach your arms straight forward or reach up toward your shins as you are able. Maintain good core posture and a strong spine while you hold the position for several seconds. Rest and repeat several times. As you get stronger, hold the position longer.
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“There’s no such thing as spot-reducing fat, and a six-pack is indicative of overall health and whole-body fitness, not just the state of the core muscles,” says Kendra Coppey Fitzgerald, founder of Barefoot Tiger in-home personal training services in NYC and LA. “If there’s too much fat on top of the ab muscles, you’ll never see them, no matter how much core work you do.” That means eating healthily and doing cardio plus heavy weight training to lean down and build muscles to lose weight overall. (Bummer, we know.)
Lay flat on your back again for this one but this time, place a dumbbell between your feet with your knees completely bent and thighs pointing straight up. Hold on to the dumbbell with your feet and bring your legs up toward your chest making sure your lower back gets off the ground. Focus on using your abs to pull your legs up and not getting momentum from your knees or feet. 
To do it: Stand with your feet planted 3-4 feet apart, toes slightly turned out, hands on your hips. Lower into a plie by bending your knees out over your toes and lowering your hips directly underneath your shoulders. Then, as your straighten back up, slowly lift the right knee up towards the right shoulder. As you go back into the plie, slowly return the foot to the floor. Be sure to move at a very controlled pace to really engage the obliques the entire time—on the way up and on the way down. Do 10 repetitions on the right side, then another 10 repetitions on the left side for a total of 20.
This athletic move takes the plank to an all-new level. "It not only improves your core stability, but it targets muscles in your hips, groin, lower back, and often-neglected lower abs," says Durkin. Get your heart pumping by speeding up the movement, or hammer your core muscles by slowing it down. Either way, the exercise will boost your athleticism and will give you something to bare at the beach.
Most people only associate weight training with building muscle. However, if you want to maximize fat loss then you’ve got to workout with weights at least three times a week! Weight training requires a lot of energy and therefore burns a lot of calories and fat. It also builds muscle and as a result increases metabolic rate. Weight training workouts also increase the ‘after burn.’ The after burn simply refers to the calories you continue to burn the time period after you’ve finished your workout. So, for several hours after a weight-training workout you actually continue to burn an increased amount of calories. For these reasons, it’s important to make sure you hit the weights on a regular basis.
Muscles exert higher EMG tension when they are contracting eccentrically (lowering the resistance) versus raising it; but the problem with most exercises is that the amount of weight you can lower is limited by how much you can lift positively (concentric work). This exercise compensates for the problem by changing the leverage during the lowering (eccentric) phase of the exercise.
The optimal caloric deficit when you are training 4 times a week is different than the optimal caloric deficit for merely losing weight. You must eat enough food to fuel your training and feed your muscles but still be in a state of a caloric deficit to keep burning fat. For further information on dieting for six-pack abs, refer to my other article entitled Six Pack Abs Diet: The Ultimate Diet Plan to Get Ripped.

Lie face-up and place your lower legs on a Swiss ball. Extend your right arm overhead and bend your left arm at a 90-degree angle; then grasp the upper portion of your right arm so you form a cradle for your head. Flexing your toes and holding the ball in place by contracting your hamstrings, crunch forward to the finish position. In this position, increase the tension on your abs by attempting to pull the ball towards you with your hamstrings. Return to the start and exhale. Your rectus abdominus can flex only about 30 degrees (strictly), so when you perform this exercise it may not be necessary to lift your shoulders off the floor to achieve peak contraction. You can make the exercise more difficult by pulling harder with your hamstrings, maintaining peak contraction longer and by holding a weight in your free hand.
Follow a program. Alcantara is all about consistency — one reason why she recommends choosing a structured fitness plan rather than shooting in the dark and praying you surface with abs. "Follow it to 100 percent, do it back-to-back," she says. Many fitfluencers offer their own programs, but you'll want one from a certified fitness trainer like Alcantara, who offers an eight-week guide.
Attention to workout rest and recovery, as well as nighttime sleep, is also critical to promote muscle growth and hormone balance. You may find much of your time is spent working out or meal prepping — your social life, hobbies and downtime will likely be compromised. Don't forget, you must also keep up these regimens not just to achieve a six-pack — but to keep one.
Lunch (1.30PM) — Around 250 grams of Roasted Chicken or Chicken Pieces with little curry along with a lot of veggies consisting of greens, carrots, broccoli and everything good. I spruce up this dish by sprinkling a seasoning made from a mix of chia seeds, sunflower seeds and flax seeds . Of course, there’s the occasional salad dressing and tandoori chicken. Here’s what lunch would look like on a normal day.

For example, believing that you should eat your pre-workout meal is a great way to procrastinate with your training. What if you worked overtime and you don’t have enough time to eat your pre-workout meal? What if you don’t have enough money to buy supplements? All the items in the above list have the potential to evolve into excuses for procrastinating, or worse, quitting. Just forget about them and only do what matters. This will save you enormous time and willpower that should be spared for the things that actually matter in your quest to get abs.
TESTIMONIALS DISCLAIMER: Testimonials found at sixpackabs.com and/or from Mike Chang Fitness are unverified results that have been forwarded to us by users of the Six Pack Shortcuts program, and may not reflect the typical purchaser's experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at sixpackshortcuts.com and/or from SPS. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.

Fats —Fats get a bad rep. Fats are actually required for the normal and healthy functioning of your body. They key is to consume healthy fats from sources such as almonds and walnuts without going overboard. If your fat levels are low, it’s going to affect the testosterone levels in your body, affecting your gains. Also, if you completely eliminate fats from your food, your body starts converting all your carbs into fat and we all know where that ends up!
To do it: Lie down with a small ball (a small pillow will also work if you don’t have a ball) under your heels, both arms extended over your head, palms facing towards each other. Inhale to prepare as you lift your head, neck, and shoulders off the floor and then exhale as you continue to roll up by drawing in your abdominals, reaching up and over towards the feet. Keep your abdominals contracted, with your spine rounded in a ‘C’ curve, and then inhale to prepare and exhale as you roll down through each vertebra in a controlled movement, keeping your heels pressed evenly into the ball the entire way up and down. Do 15 reps as controlled and precise as you can.
To do it: Start seated, then lean back, resting your weight on your forearms (bending your elbows behind your body, fingers facing forward). Extend both legs straight out in front of you. Bend your right knee into a ‘passé position’ by pointing your right foot and pressing the inside edge of your right foot along the inside of your left knee. Draw your abs in tight and lift your legs off the mat and towards the chest (maintaining passé position). Bring your right knee all the way up to the right side of your chest and then lower your legs (still in passé) back down, about two inches from the floor (or as low as you can). Repeat 8 times and then switch legs. Try to do 8 reps on each side, for up to 2 sets.

You may think of power bars as protein-loaded snacks that are perfect pre- or post-workout. And while you’re not entirely wrong, you’re not entirely wrong, either. In addition to high protein levels, many power bars are surreptitiously loaded with sugar, which will bring any ab-seeking efforts of yours screeching to a halt. So, if you’re going to reach for a bar, be sure to check the nutrition facts first. Many bars—like the offerings from ONE or thinkThin—only have 1 gram of sugar for 20 grams of protein (and still taste delicious, to boot).
Lunch (1.30PM) — Around 250 grams of Roasted Chicken or Chicken Pieces with little curry along with a lot of veggies consisting of greens, carrots, broccoli and everything good. I spruce up this dish by sprinkling a seasoning made from a mix of chia seeds, sunflower seeds and flax seeds . Of course, there’s the occasional salad dressing and tandoori chicken. Here’s what lunch would look like on a normal day.
“For me, getting a six-pack was about paying attention to what I was eating and lifting heavy weights at CrossFit. I do have a semi-strict diet, and I loosely count macros (focusing on daily carbs, protein, and fat intake rather than blindly counting calories) to stay balanced and on track. It sounds like a lot of work, but it really isn’t. Eventually, it just became a part of my lifestyle, and it’s something I enjoy doing. I even started a custom meal-plan business based on macros because I had such great results!” —Tina Haupert, @carrotsncake

ab exercises

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