How to: Lie faceup on floor with arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Do 15 reps.
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.

To do it: Start with feet in a wide stance, knees bent, arms up on guard. Keeping your lower body still, quickly lean your upper body to the right, then come back through the center and lean to the left. Repeat lean back to the right. Next, lower your upper body, from the right around to the left side, making a half circle with your torso. Return to start position. That’s one rep. (Tip: it helps to keep a steady rhythm with this move, think—or say aloud—1, 2, 3, weave to help you keep your tempo). Repeat 10 times total, alternating starting on the right and left sides.
That's because it’s insanely hard to get ripped abs. “Every woman’s body is built differently, so it varies, but generally speaking it takes a lot of time and dedication to get those abs to show,” says Amanda Butler, C.P.T., instructor at The Fhitting Room in New York City (and a fitness model who has her own fierce six-pack). “It can take anywhere from three months to a year to get a six-pack, and it’s not just about doing a ton of abs exercises.”
To do it: Lie on your back with your hands interlaced behind head, knees bent ,and feet hip-width apart on the floor. Inhale and lift your chest towards your knees, bringing your shoulders and head off the floor, maintaining a neutral pelvis (keeping it parallel to the floor). Exhale and rotate to the right side, and then exhale again rotating even further, lifting a little higher. Next, inhale and lift as you return to the center and repeat to the other side. Do 8-10 reps per side.
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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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.

Carbs and Glycemic Index (GI)— Short for the term ‘carbohydrates’, carbs are basically the fuel (again, energy) your body runs on. Bread, Roti, Rice, Sugar and even Vegetables are all forms of carbs. Most normal food we eat typically have some carbs in them. Now if you eat too many carbs, they get stored as fat. You want consume just enough carbs to get by and simultaneously assist your muscle tissues to grow through food. The solution is to eat ‘good carbs’ or low Glycemic Index foods (veggies, brown rice, oats, quinoa). The Glycemic Index(GI) is a scale that measures how close a food is to sugar. The lower the GI for that food, the longer it takes to digest, you remain full for longer, it releases energy slowly and doesn’t spike your insulin and blood sugar levels drastically, thus not hindering fat loss much. As a rule of thumb, low-GI foods are good foods while high-GI foods aren’t.
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As they do, you should try to include at least one of the exercises described herein into your personal training program two times a week. These exercises can be made more difficult, but I seldom advise more than 10 – 20 slow reps on any of them. You should increase the resistance with these exercises rather than the reps; and if you’re working hard enough, you should only perform 2-3 sets per exercise. I would also suggest that you not perform any single exercise for more than three weeks in a row, since well-conditioned muscles adapt quickly to any exercise, and this adaptation must be minimized.
When you allow carbs post-exercise your body rapidly absorbs the carbs directly into the muscle tissue, advancing growth. Post-exercise carbs additionally enable your muscles to recover speedily, which will give you better result quicker. Furthermore dietary fat in your diet will keep insulin levels stable, which will help you to bar from getting extra body fat.
As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest, it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.
Hi I’m 14 and a girl I know it’s young but I hate my body I’m currently 60.9kg saying it’s a healthy weight but I want toned abs so I can feel good about my body and not care about my face but I don’t want to lose weight because I’d be underweight and unhealthy , I have a bit of stomach fat and my normal routine is the 100 sit up challenge for 100 days , but I can never diet because I’m a very fussy eater i can’t eat brown rice or any vegetables the only healthy foods I eat is brown bread strawberries and oranges the rest is all junk but I’m wondering do I need to diet to see my abs because if not could you suggest things to do to help without dieting note I’ll be joining a gym soon but at the moment I’m doing home excersises sorry for the long paragraph
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We’ve discussed caloric deficits before, but in case you missed it, let’s start by recapping how the body requires a certain number of calories to sustain its current weight and activity level. That number varies from person to person and is influenced by metabolism, height, weight, age and other factors and is referred to as a “maintenance level” of calories.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
Many people ask themselves how lean should they be. The ideal body fat percentage varies based on gender and on how active you are. For instance, the average body fat for a woman is between 25-31%, while for a man it is between 18-24%. On the other hand, the ideal body fat percentage for a woman who works out is between 24-21%, while for men it should be between 14-17%.  To get a clearly defined six pack, a man needs to get to under 10%.
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.

To do it: Stand with your feet hip-width apart and pressed firmly into the floor and hold a medicine ball (or other similar weighted object). Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg. Stand up, swinging your arms across your body and up to the right while pressing your hips forward. Do 10-12 reps going from left hip to right shoulder, and then repeat on the other side.


Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set. 

A. Unfortunately, most people don’t have the right notion of what a natural six pack or a lean body looks like. We’re so constantly fed images from magazine covers and movie posters, it’s hard to lose sight. These people use various editing techniques, strategic lighting and poses to get the best shots and convince us that that is what muscular men look like which is not true. Many popular Hollywood/Bollywood actors resort to consuming anabolic steroids and drugs which is the reason they look absolutely shredded for a particular film. The on-screen muscle you see on them is easy 10+ years of hard earned gains for natural individuals. Try comparing an actor’s in-film photos to photos taken a year or two afterwards. You’ll know what I’m talking about. If you want to look big/buff naturally, you need to put on some fat, potentially losing your abs and muscle definition in the process. As for the ‘skinny’ issue, the problem is so many people are overweight these days that that’s become the new ‘normal’ so when they see someone with a healthy, lean body composition they think it’s skinny. This issue should go away over time when one builds more lean muscle.
“I’m a sous chef at Sac-a-lait in New Orleans, and I average 12-hour days where I’m tasting a lot of food in the kitchen—including desserts, as part of my job is to develop new treats to put on the menu. That’s why my husband and I meal prep every Sunday. I’ll bring meals that are high in protein and full of green veggies, so that when I’m tempted to really dig in to the high-calorie food, I can quickly eat that instead. It allows me to really enjoy and savor the small bites of everything else I eat, too.” —Rocko Payne, @rockopayne
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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.
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.
Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.
Do some cardio right after your weight-training workouts. After weight training your body should be depleted of its carbohydrate stores. So, in my opinion this is the perfect time to do some cardio and tap into fat stores. Basically, the weight training puts your body in an enhanced fat-burning state so you might as well take advantage of it by doing some cardio!
Stability moves like the plank are a great way to strengthen a weak core and prevent lower back pain. But if you want to kick things up a notch, then start dancing. When you perform the breakdancer, you'll quickly move your feet from side to side and across your body. However, you must maintain the same rigid, straight torso that you would when performing a plank.
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Genetically, women have a disadvantage when it comes to that. Their bodies store more fat than men. For good reason, says Calabrese. Women's bodies are designed to bear and nourish babies and fat is the primary energy source to support fetal development. In addition, Calabrese says, men generally lose weight quicker as a result of regular exercise.
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.
AN ONLINE SEARCH FOR how to get abs without dieting yields a raft of eye-popping results: There are YouTube videos with instructions, and a piece on the dating site Match.com promises advice. Want to achieve ripped abs by eating pizza and ice cream? There's an article on that on a healthy eating website. A piece in a fitness magazine describes the 10 best foods for flat abs.
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.
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.
"But after having children and maturing, my body image has changed. I don’t run or eat to look a certain way, but instead to feel a certain way—happy. I no longer count calories or restrict what I eat. I focus on real food that’s minimally processed, and most meals include some sort of carbs (I really love potatoes), protein, and lots of veggies. All of that, coupled with higher mileage during more intense marathon training, has led me to how I look today. When I’m not in the middle of marathon training, I’m often five to 10 pounds heavier—and that’s totally okay.” —Michele Gonzalez, @nycrunningmama
As the kettlebell shifts from hand to hand in front of your body, your core has to stabilize to fight against the movement of your arms, and your biceps, shoulders, and back muscles need to work together to control the pace at which you are catching and releasing the kettlebell. Your lower-body will get a workout, too. You can perform this abs exercise with a bent waist to hammer your hamstrings and glutes or try it in a squat position to target your quadriceps. No matter which way you try it, you'll see bigger strength gains and a smaller waistline in less time.
Everyone has six pack abs. They’re there, whether you believe it or not. The problem is that not everyone’s body composition is such that their abs are actually visible. These muscles don’t need to be created – they need to be revealed. Remember our “strongman” example – powerful upper body, mighty arms, and a layer of soft flab around their midsection? Believe me, Mr. Strongman is packing some serious stomach muscles, but like on a lot of us, they’re hidden under layers of adipose tissue. That’s why they’re not visible.
What's the fastest way to sculpt a rock-solid core like Rocky Balboa's? Slow it down. "Your muscles can handle more weight on the eccentric, or lowering, phase of a lift," says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego, California. So decreasing the pace of that phase—like you do with this slo-mo ab exercise from Rocky IV—forces your muscles to work harder, accelerating your gains.
Start on the floor with your feet outstretched (more difficult) or your knees slightly bend with your heels on the floor (a bit easier). Contract your core, lift your upper body from the hips so your lower back and shoulders are about 10 inches off the floor. Stretch your arms out along your sides with palms up, and simply hold that position for up to a minute at a time. Ouch. It's a good one.
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Every beer you drink has about 150 calories. And most of those calories are “empty”—or, in other words, nutritionally useless. If you’re a regular beer drinker, you could be consuming hundreds or thousands or entirely useless calories each week. Those add up fast. A good alternative libation would be tequila, which has less than half the calories per alcohol volume—and zero carbs. If you must throw back a bottle or two, though, be sure you’re drinking any of the 30 Best Post-Workout Beers.


Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
No matter how strong your core is, you aren’t going to see a six-pack if your muscles are hiding behind a big layer of fat, says Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. “Each individual is going to be slightly different, but the ideal range of body fat in men is eight to 20 percent,” he says. Get below six percent and you could compromise your health.
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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