Once your dietary concerns are out of the way, it’s time to train those abs! Abs are just like any other muscle group, but smaller than most. That means you need to train them and let them recover just like any other muscle. So we recommend doing this weighted ab workout no more than every other day making sure to allow your abdominal muscles to recover completely.
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.
In addition to this, you must also avoid sugary products (pastry, candy bars, coke etc), as sugar has a series of negative effects on your health, and it also contributes to belly fat which is the most difficult to get rid of!  Of course you will be tempted now and again so have a cheat day once a week when you can have your favourite “bad foods” but don’t go too crazy!
7. Don't be disappointed if you can't achieve a well-defined six-pack. Because of your genetics and age, you may not be able to get the six-pack you want, but you can still be healthy, Hagensick says. "To be healthy, you have to have a certain percentage of fat. Some people simply have more fat than others around their midsection, but they can still improve their overall eating habits and exercise routine."
Why it made the list: Decline-bench crunches amp up the challenge by increasing the range of motion over standard crunches, and you can dial up (or down) the degree of difficulty by adjusting the angle of the bench. Adding a medicine ball or weight plate against your chest adds a further level of customizable resistance. This also allows you to manipulate where you want to fail: low, medium, or high reps.
Progressive overload with bodyweight training is different. You don’t want to increase your body’s weight (unless you want to get fat). You can increase the number of reps you do (up to a point) but it’s only a temporary strategy because you’ll see that if you train for a while, the number of reps you can do for each exercise will soar rather quickly.
But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or downward motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.)
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