Here’s a how a standard HIIT routine goes: one minute of strenuous exercise followed by 30 seconds of rest, repeated four to six times. You can do it for anything: sprinting followed by walking; biking full-steam followed by a casual pace; butterfly strokes followed by a doggy paddle. Or, if you really want to turn up the heat on HIIT, try out The Single Best HIIT Workout For Turning Back the Clock.

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs—instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to an additional 50-60g per day and amino acid intake to 10-20g per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.

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.

Start by placing your heels on a low bench and holding two light dumbbells (begin with 3 pounds). Place a rolled-up towel under your lower back to increase the range of motion of your upper abs. Point your toes. From this start position, raise your upper body to the position shown in the second photo. Breathe normally. Now press the weights overhead. Keeping your arms straight, press your heels hard into the bench, then lower your upper body and allow the weights to arc behind your head.
Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.

Pre-Workout [Morning — 6.30AM, Evening — 6.30PM] — ½ scoop of Whey. This ensures you don’t lose muscle mass during your workout. On Cardio days, I consume nothing else but on Weight Training days, I have 1 slice of brown bread spread with Unsweetened, Natural Peanut Butter topped with 1 banana. It’s a solid combination of complex carbs and fruit sugar to fuel your workout.


I train 6 times a week with the only goal of getting stronger, lifting heavier and beating my previous records. I aggressively subscribe to the concept of progressive overload where you constantly challenge yourself by increasing volume, intensity, weight or a combination of those 3. This is the only way to continue building lean muscle as someone natural (one who does not consume anabolic steroids or enhancement drugs). I keep notes on how heavy I hit an exercise previously and new exercises I would like to incorporate for each muscle group.
Directions: Begin each of these workouts with a five-minute warmup, or go through the moves after you’ve done your usual cardio or strength training when you’re already warm. Each should also begin with 20 reps of what Fitzgerald calls “transverse pullbacks”—where you pull your navel toward your spine, as if bracing yourself against a sucker punch—as a way to activate the muscles for the work you’re about to ask of them. You’ll also need some dumbbells for some of these moves.
Bodyweight training builds an excellent muscular foundation. After I built my six pack abs with bodyweight training, I wanted to build more muscle so I started lifting weights. 4 months after I started weightlifting, I  was deadlifting 460 pounds, bench pressing 275 pounds, squatting 365 pounds and military pressing 175 pounds. I owe this incredibly fast progress to the foundation I built with bodyweight training. (If you don’t believe me, read Arnold Schwarzenegger’s biography that documents his bodybuilding career (which I reviewed here) and you’ll see that he also recommends newbies to start building muscle with bodyweight training.)
Before you launch into the advanced ab workout, you will want to ease into it with some basic core exercises to warm up the abdominal muscles. The Plank is a great way to begin. The plank provides a simple and effective core warm-up because engages all the muscles of the core from your toes up to your head. Holding the plank requires the activation of all the major ab muscles as well as many stabilizer muscles that are often ignored.

In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.


So let's get to it. Here are the experts' choices on the most effective abdominal exercises. These should be performed two to three times weekly (for beginners, two is plenty to start). Each exercise should be executed until the point of momentary muscular failure, which should happen between 30 and 90 seconds. This is considered one set, which should be no more than 15 to 20 repetitions. Rest for 30 to 60 seconds. Concentrate on performing each exercise slowly with good form. Work up to completing two to three sets of each exercise.
Another important tip that you should take into account when you try to get a six pack is the daily calorie intake. The ideal number of calories a person should consume also varies from one person to another. For instance, the average male with a normal body mass index, who works out three times a week should consume between 2000-2500 calories per day in order to stick to the actual weight.
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.

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Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don’t eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show ‘Brooklyn nine nine’ follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!
When I first started my journey, there’s no way I ever would’ve imagined I’d still be here. I was the LAST person my friends would’ve caught in the gym or eating healthy. In fact, I hid my journey for the first YEAR because of it. 🙈 This journey can be scary you know? Trying to work on improving your habits and not knowing whether you’re going to succeed or not... . But what I quickly realized was that no matter how much I struggled, the fact that I was trying was enough to be proud of. That was more than most could say! Especially those who are the quickest to criticize. I learned to be proud of my journey and of my struggles because it meant I was at least learning from those struggles. . I also realized that no matter how slow or how small, progress is progress! And over time small progress is going to amount to big progress! 🙌 Which is exactly what happened! My progress is not a result of overnight success. It’s days, weeks, months, years of fine tuning what works best for ME. Do you need years to see progress? No. Realistically most can see a significant change in 3-6 months with buckling down, following a regimented workout plan and meal plan. . But it shouldn’t stop there. When it becomes a lifestyle is when you’ll see changes that last. Even if you don’t envision yourself as “that person” who goes to the gym and eats healthy, there is still a place in the community for you. I was in your shoes and trust me when I say, if I can do it, YOU CAN TOO 💪 #fbggirls #fitbodyapp www.annavictoria.com/fitbodyapp
Restricting Roti and Rice intake — Rice and Roti, two staple elements of a typical Indian diet are both forms of ‘fast carbs’ — meaning they have a high Glycemic Index. They instantly spike your blood sugar levels and give you energy, which when not used quickly is stored as fat. Fast carbs in general tend to make you feel hungrier which results in overeating and subsequent weight gain (see carb crash). You want to severely restrict eating them and all their derivatives (poha, idli, dosa) in the earlier parts of your day while consuming them only in your pre-workout, post-workout or dinner. Consuming them before workouts gives you the energy to perform and consuming them after means you’re restoring muscle glycogen, refuelling your body and maintaining some sanity. Unfortunately, a typical Indian meal is rather high in carbs and very low in protein. No, lentils (dal/sambar) are not enough protein for you. Infact, they barely qualify. Nearly every other country’s staple food is centred around a source of protein (typically meat) along with some carbs on the side. In India, it’s the other way round. My theory is that this is the reason most folks fall under the ‘skinny fat’ category. It’s all due to imbalanced nutrition.
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.
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.
Let’s say it took you 15 minutes to do 100 push-ups in today’s training session. In order to achieve progressive overload, it’s enough for you to do 100 push-ups in less than 15-minutes in your next training session. This is why your training sessions will get shorter as you improve. The faster you complete your reps, the quicker you’ll wrap your training up and move on with your day. When I  got my six-pack abs, people couldn’t believe that I was training for less than a total of 2 hours a week. (Actually, it was closer to 1,5 hours).
Nothing says fit like a washboard stomach. But scoring high-definition abs isn't as easy as cranking out crunch after crunch. To sculpt a stronger, more chiseled core, you need the best ab workout to work the two dozen muscles between your hips and your shoulders in the many ways they function. After all, your abs do more than flex on a daily basis—they stabilize and rotate, too.
If you're taking on healthy fitness and eating habits with the dream of achieving a six-pack, some real talk for you: "Very few people can achieve this look, regardless of what they do," says Stephen Ball, professor of nutrition and exercise physiology at the University of Missouri. "Most women who make this their goal will fail and ultimately give up on exercise all together." Way harsh, Tai.

In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.

During your weight-training workouts try to keep your rest periods to a minimum between each set. Rest periods between sets should be 30 to 60 seconds in length. With shorter rest periods between sets your heart rate will stay elevated throughout the entire workout. Again, this is just another simple strategy you can use to increase caloric expenditure and enhance fat loss!

Bodyweight training builds an excellent muscular foundation. After I built my six pack abs with bodyweight training, I wanted to build more muscle so I started lifting weights. 4 months after I started weightlifting, I  was deadlifting 460 pounds, bench pressing 275 pounds, squatting 365 pounds and military pressing 175 pounds. I owe this incredibly fast progress to the foundation I built with bodyweight training. (If you don’t believe me, read Arnold Schwarzenegger’s biography that documents his bodybuilding career (which I reviewed here) and you’ll see that he also recommends newbies to start building muscle with bodyweight training.)
Do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.
"Most guys neglect their obliques in favor of their six-pack muscles, and that's a mistake," says Jack. "Your obliques not only support your spine, but they also help your abs work together with the muscles of your hips and lower back to explosively rotate your torso." That means you'll be able to lift heavier loads on every exercise, while adding a ton of rotational power to your tee shot and Hail Mary pass at the same time.
The starting position has you sitting at about a 45-degree angle and holding a medicine ball firmly with both hands in front of you. Start the movement by contracting your abs and slowly twisting from your torso to your right and tap the medicine ball on the floor beside you. Then quickly, but with a controlled motion, contract your abs and twist your torso and touch the medicine ball to the other side. Repeat 10-20 reps and rest.
Refresh your abs workout with these 25 core exercises. They'll challenge your abs from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless. And for a complete fitness program that will not only build your abs muscles, but also melt the fat that covers them, try Anarchy Abs from Men's Health. You’ll get five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.

Contrary to what popular culture portrays, one does not need to lift really heavy if muscle hypertrophy, aka “bigger muscles” or aesthetic gains are the primary goal (see bodybuilding vs powerlifting). One needs to ensure that a particular muscle is subjected to enough time under tension and training volume to ensure that muscle fibres are broken down and rebuilt stronger over time. This can be done by following a high-volume, moderately high rep range, moderate weight and low rest period lifting routine. I start off with 5 sets of a heavier compound lift eventually moving to isolation exercises. I started off with the popular ‘3 sets of 10’ for isolation exercises, then to 12 and now hit 4 sets with the rep ranges 15,12,10 and 8. Higher reps would mean a lighter weight and vice versa. My last set is almost invariably a dropset. I hit around 15 -18 working sets per muscle group per week.
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!
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).
Directions: Begin each of these workouts with a five-minute warmup, or go through the moves after you’ve done your usual cardio or strength training when you’re already warm. Each should also begin with 20 reps of what Fitzgerald calls “transverse pullbacks”—where you pull your navel toward your spine, as if bracing yourself against a sucker punch—as a way to activate the muscles for the work you’re about to ask of them. You’ll also need some dumbbells for some of these moves.
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