For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes won’t cut it. Start serious volume short-rest training by laying a smackdown on your muscles. Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further. When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range-of-motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy situps. Give yourself at least a 4-count per rep on your abs.

My Cardio and Callisthenics circuits really helped me increase my stamina and perform like an athlete. Some of my favourite ones are Burpees, Crab Walk, Jumping Jacks, Jumping Squats, Kettle bell runs and in general, circuits variations that really push me to the limit. I followed an HIIT program on the treadmill where I would run for 2 minutes and walk for 1 for a total of 12 minutes. I used the preprogrammed interval training option on the elliptical and stepper machine. I also went to the park sometimes for my workouts. You’ll be surprised at how different and relatively harder it is to train in the open.
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In order to get a ripped abdomen, you will have to focus on foods rich in high-quality proteins, antioxidants and Omega-3 and Omega-6. Having said that, increase your intake of seeds, chicken, nuts, fish (especially salmon and tuna), olive oil and eggs, which are particularly rich in proteins. Proteins are absolutely essential when you try to build muscle.
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!
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. 

Thankfully, if you’re already reasonably fit, just a few tweaks to your routine here, a few modifications to your diet there, and you’ll be well on your way to shredded stomach glory. To that end, we’ve gathered up the best tips and tricks—expert-approved advice to ensure that, in no time, you’ll have the sculpted abs of your dreams. And for some core-specific moves, check out The Best Workouts For Getting That Summer Six-Pack.
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.

“A silly thing I do on a daily basis is focus on sitting or standing tall with good posture and then ‘sucking it in,’ for lack of a better term. Basically, I tighten my core and hold onto it for as long as I can, and I keep doing that throughout the day. It’s a great way to not feel like a lump while sitting in front of a computer for a long period of time, and it’s like a bonus workout for my abs.” —Dorothy Beal, @mileposts
Genetics is another unchangeable factor that affects your ability to develop a six-pack, says Holly Herrington, a registered dietitian at Northwestern Memorial Hospital's Digestive Health Center in Chicago. "We get things from our families," including our musculature and build, Herrington says. The offspring of volleyball star Gabrielle Reece, who is 6 feet, 3 inches tall and muscularly lean, with well-defined abs, will almost certainly have a different build than someone who is short and stocky, for example. "It doesn't mean you can't strive [for defined abs], but some of it is genetic," Herrington says.
To do it: Lie on the floor with your arms extended above your head and both legs lifted in the air at about a 45-degree angle. Inhale, roll your head and shoulders off the mat, press your ribs down toward your hip bones and exhale, lifting your entire upper body off the mat (keeping both legs up). At the top of the exercise, "land" your arms so that the arms and legs are parallel to one another. Then, breathe "naturally" while holding the top/up position for two slow counts.  Reverse the action by inhaling and then rolling your back, shoulders and head down onto the mat exhaling at the start position.
While staying hydrated is important no matter your fitness goals, you absolutely have to drink up if you want to see the abs you’ve been working so hard to sculpt. Your body is two thirds water, and you want to make sure it stays that way, Delbridge says. Keeping your water levels up prevents water retention and helps your body rid itself of toxins and excess salt to reduce boat. And if you’re puffy, your abs aren’t going to look as chiseled as they could. When you hit the urinals, your pee should be pretty much clear.
Common knowledge will tell you that, to get six-pack abs, carbs are verboten. Common knowledge is right—kind of. The key is to avoid the wrong carbs, like French fries, and eat the right carbs, like sweet potatoes. These orange goodies are full of carotenoids, which prevent calories from turning into fat; fiber, which helps you stay sated, and ultimately eat less; and Vitamin C, which’ll give you energy (for working out). And for more ab-shredding foods, check out the 10 Healthy Carbs That Won’t Derail Your Six-Pack.

If you want to get fit faster and burn more calories in less time, don't spend all your time in the so-called fat-burning zone. Instead, add some High Intensity Training (HIT) to your workouts a couple times each week. According to the American College of Sports Medicine, you can burn more calories in less time with short, high intensity exercise. You can also boost your overall cardiovascular fitness with this type of training. Be sure to slowly ramp up your intensity, however, or you could wind up with an injury.​


Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.
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. 

A University of Southern Maine study found that a single set of a weight-training exercise torches as many calories as running at a 6-minute-mile pace for the same amount of time. So for every second you spend lifting weights, your body is expending high amounts of energy. Add high intensity interval training (HIIT) principles to your workout, and you could see even more gains.

Why it made the list: Those infomercials got one thing right! Some EMG data suggests that using an ab wheel may beat out hanging leg raises, sit-ups, and reverse crunches for the top muscle activator. This movement capitalizes on the concept of anti-extension perfectly; as you roll out, your trunk must actively fire (eccentric motion) to maintain a neutral spine without collapsing under your body weight and gravity.[2] Watch that you don't risk your back by allowing it to droop into extension at the bottom, though!
1. Consume fewer calories than you're burning every day. Job one when trying to achieve a six-pack is to lose weight, which means expending more calories than you take in on a daily basis, says Dani Singer, a certified fitness nutrition specialist and certified personal trainer in Baltimore. He's the director of Fit2Go Personal Training. To optimize losing fat and not muscle, you need to be in a caloric deficit, eat adequate protein and strength train, he says. "The source of your food will affect health, but will have zero effect on your body composition," Singer says. "It's the total calories and macronutrients [protein, fat and carbs] from your foods that will determine how your body looks."
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!

Calorie Counting — I count my calories to make sure I’m on track everyday. I highly recommend the HealthifyMe app. They have an excellent database of food and dishes that you can select and track calories for. They also provide the exact macro breakdown for foods with a day-wise and week-wise analysis of your nutrition. I averaged out between 1500–1600 calories on Cardio Days and 1800–1900 calories on Weight Training Days.


Supplementation — It’s hard to get all your macros from food, especially while staying in a caloric deficit. More food means more calories, buying more ingredients, more cooking and lot many issues that you don’t really want to deal with on a daily basis. Supplements are called so because they are meant to supplement your nutrition and lifestyle, not act as a substitute. It’s imperative to find a fine line between the two for yourself and use them judiciously. I use the following supplements and have linked them to the exact brand, product and place I purchased them from. I am not paid to promote anything I’ve mentioned here. My sole motive is to tell you what I used and how it could possibly help you too.
3. Remember that there is a difference between healthy fat and unhealthy fat. Therefore, you need not give up fats altogether. Nuts, olive oil, etc. can be added to your diet as they come in the healthy fat list. Healthy fat is important because it helps control the level of insulin in your body. Note that insulin level is related to belly fat directly. Hence, healthy fats are actually a blessing in disguise. You will have to maintain a certain level of it, though, as too much of anything is bad.

Because of its difficulty, it is not recommended for beginners, and it is extremely important to do it correctly. Sloppy or half-baked form won't help your abs, and it just might harm your neck and back. Check out the detailed article about the dragon flag to learn the proper way to do this movement, and a video to learn about progressions before you try it.


“The bird dog forces you to keep your core stiff,” says Jack. “Lifting your knees off the ground just a couple of inches—as you do in this exercise—makes it even more challenging to keep your torso still as you switch arms and legs.” That means your hips and lower-back muscles, obliques, rectus abdominis (also known as the six-pack muscles) are working together to keep your spine stable.
To do it: Kneel with your elbows bent under your shoulders on top of a stability ball. Draw your abs in tight, keep your weight in your arms (chest lifted off the ball), and extend both legs out straight behind you, feet about hip-width apart. Maintain a straight line from your head, shoulders, hips, knees, and feet. Once you are stabilized on the ball, slowly roll the ball away from your body to increase the lever length and add stress on the abdominal region. For safety, go slowly and start with short movements in and out for 10-15 reps. When you feel ready, you can progress how far away you reach and your number of reps, Richey says.
"My goals six years ago was to 'get abs' and I used to think cardio and crunches would get me there. But it wasn’t until I started lifting weights and varying my abdominal exercises that I started to see a major change. You don’t realize how much you use your core muscles in order to perform powerful rapid movements like deadlifts!" — Shante Franca, @shantefranca
Thankfully, if you’re already reasonably fit, just a few tweaks to your routine here, a few modifications to your diet there, and you’ll be well on your way to shredded stomach glory. To that end, we’ve gathered up the best tips and tricks—expert-approved advice to ensure that, in no time, you’ll have the sculpted abs of your dreams. And for some core-specific moves, check out The Best Workouts For Getting That Summer Six-Pack.
Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips. Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.
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.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength What Every Weightlifter Should Know About Glycogen Tom Brady’s Diet Is Healthy But Ridiculous. Should You Follow It? The Top 10 MFL Articles and Podcasts of 2018 This Is the Definitive Guide on How to Front Squat (Safely and with Proper Form) Muscle for Life Success: Joe P.
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