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.
Caloric Deficit — To lose weight, you need to be in a caloric deficit (eat less). Every individual has a Total Daily Expenditure Value which is basically the number of calories (energy) your body needs daily to maintain it’s current weight. You need to consume lesser calories than your TDEE to be in a caloric deficit so your body can ideally tap into that stored fat for the extra energy it needs. Aim to lose anywhere between 2 to 5kgs a month. Anything more than that and you’re most definitely losing precious muscle.
“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

Evening Snacks (5.00PM) —1 scoop whey protein, 5 almonds, 3 walnuts. If it’s cardio day I mix a spoonful of peanut butter with my protein shake for some extra fat that satiates my hunger. I also keep a couple of reasonably priced Sugar Free Protein Bars in my bag in the rare cases when my hunger gets really bad or if I couldn’t manage a proper meal. There are some really expensive ones out there and while I’ve indulged in a few of them, the ones I linked to give me the best bang for buck and are also incredibly tasty.
Leg day, arms day, chest-and-shoulders day. You already break up your regular workouts by muscle group; steal a page out of Alicia Vikander’s ab-shredding book and do the same to your core. To get ripped for Tomb Raider, Vikander broke her core workouts into three days: isometric (endurance moves, like planks); strength (sit-ups, hanging leg raises); and oblique-specific (told you so).

Why it made the list: It turns out the ball is good for more than just sitting and waiting for your partner to finish his set! A research team from California State, Sacramento demonstrated that the pike movement is one of the most effective total-ab workouts.[3] It topped their EMG list for upper abs, lower abs, and obliques. This movement may be the heavy hitter that's been missing from your daily routine. While not exactly the same, the pike can also be done using a TRX system with similar results expected.

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.

Ah the six-pack. The goal of most every fitness enthusiast. A tight, lean, shredded stomach not only looks great, but also feels great and builds more confidence. Let's face it, a chiseled midsection is something we all strive to strut. Unfortunately, not everyone is willing to put in the time and effort to build this work of art. For those that do however, the rewards are well worth the struggle.


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.
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!

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.
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:Get into pushup position with both hands on the stability ball directly below your shoulders (your feet can be slightly wider than shoulder-width apart to give you extra stability). Contract your abdominals and try to bring your body into a straight line from your neck all the way to you toes (your butt should not be sticking out, so contract your glutes and keep your hips down). Once you are stable, lift your right leg a few inches off the ground and hold for 10 seconds. Repeat on the other side. Try to do three sets of a 10-second hold, and then advance to a 30-second hold.
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.
Spend a lot of money on expensive supplements and food — There are plenty of (rather expensive) supplements like plant protein powders and vegetarian meal replacement shakes. You might have to substitute more of solid food for these supplements to hit your ideal macro goals. As a vegetarian, you’re also not going to get in a lot of BCAAs through food so you might have to supplement with them separately. I’m not the one to tell you whether this is a good idea or not. If you can afford purchasing fancy food and supplements frequently, up to you.
When you're doing exercises to strengthen these muscles, think of the abs and core as one unit. Even when you do exercises that recruit more of one muscle than the others (for example, side planks that really fire up the obliques), you'll notice that you still have to engage your entire midsection to do them right, which is proof that these muscles are never working completely alone. It's important to show equal love to all of the muscles of the core so that this unit can power itself properly from all angles.

On hardwood or tiled floor, place feet on two sliders and assume a high plank position (hands under shoulders, soft bend in elbows, butt and core engaged). Pull feet in toward chest, bending knees until you’re in a bear plank, knees below hips, but still lifted off floor. Slowly push feet back to high plank. Continue to repeat. To make it easier, move one leg at a time.


AthleanX — If I were to recommend you ONE channel, this would be it. Don’t watch anything else, just listen to Jeff Cavaliere. His entire approach towards fitness is something that has come to resonate with me. There’s no bulking-cutting nonsense, pure focus on form, getting the maximum out of each exercise and a lifelong approach towards good, sustainable nutrition. If I wanted a few exercises to target a particular muscle group, this is where I go to first, learn them, try them out in the gym and invariably get results. There’s a ton I’ve learnt from Jeff and couldn’t thank him enough.
Your core muscles allow you to stabilize your spine when you do pushups, shovel snow, walk up stairs, pick up your kids from the floor, and otherwise go about the motions of everyday life. "That's why the best ab exercises don't flex your spine, they keep your spine straight," says Durkin. The hip-up does exactly that while also sculpting your obliques and increasing your rotational control and stability.
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.
GENERALLY EXPECTED RESULTS FROM OUR SIXPACK ABS AND OTHER PRODUCTS: Although our products are intended to be fully implemented, and we work hard to ensure it's easy to do so, the typical user of virtually all education products treats them in much the same way they treat a book. The vast majority read or skim through it once, then do not implement the program or take any recommended action based. The results of our exercise methodology are intangible, and not measured in fat loss, muscle gain, abdominal definition, or other positive results of any kind. And even when consumers implement our product in full, more often than not they do not report increases in fat loss, muscle gain, abdominal definition, or other positive results of any kind. Reports of specific fat loss, muscle gain, abdominal definition, or any positive results of any kind should therefore be understood as the exception rather than the rule. Consumers who use our products can generally expect not to see any increase in fat loss, muscle gain, abdominal definition, or positive results of any kind. It is entirely possible you will gain fat, lose muscle, lose abdominal definition, and experience other negative outcomes as a result of the advice contained in our products.

Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.
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.
5. Engage in resistance training aimed at your abs. In addition to eating right and losing weight, doing certain types of exercises can help you achieve a better-defined abdomen, Singer says. "I'm sure everybody knew somebody in high school who had tremendous abs who ate whatever he or she wanted and had tremendous abs without working out," Singer says. "Most of us aren't that lucky." If developing a six-pack is your goal, doing exercises aimed at your abs can be part of a successful regimen. Such workouts would include weighted crunches and weighted sit-ups, he says. Cardio workouts are helpful for shedding pounds, but won't, on their own, lead to defined abs.

When it comes to working the core, many people focus on abdominal muscles, and neglect their obliques (or what you may know as “side abs”). But, says Barrett, these clandestine muscles are just as important: they “keep everything tucked in.” To get a good oblique workout in, head to the pulley machine and start doing some Paloff presses. If you don’t know how to perform the exercise, read our comprehensive guide on mastering the move.


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.
Apart from helping to keep your body-fat percentage where it needs to be, eating the right foods (and avoiding the wrong ones) will help you build a strong core worth revealing, says nutritionist Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. After all, while whole carbs like quinoa, brown rice, sweet potatoes, and fruit will fuel your workouts so that you burn more calories, protein-rich foods like eggs, lean meats, and, fish will help you recover from them so that you build more muscle, he says. Unsaturated fats from almond butter, walnuts, avocado, and olive oil work to help your metabolism function at its best and your body absorb all of the nutrients it needs, White says.
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!
Leg day, arms day, chest-and-shoulders day. You already break up your regular workouts by muscle group; steal a page out of Alicia Vikander’s ab-shredding book and do the same to your core. To get ripped for Tomb Raider, Vikander broke her core workouts into three days: isometric (endurance moves, like planks); strength (sit-ups, hanging leg raises); and oblique-specific (told you so). 

Dinner (9.15PM) — Vegetables sautéed in different masalas with some tomato curry, paprika seasoning and curd. Add different sauces from time to time for extra flavour. I load up on veggies while trying to get as many different colours on the plate as I can. For me, these usually are Broccoli, Bell Peppers, Beet Root and Zucchini along with regular ones like Spinach, carrots and cucumber. For weight training days, you want to introduce some carbs into your dinner. Initially, I stuck to Sweet Potatoes and Brown Rice but now occasionally have Roti, Rice, Brown Bread and even Pasta. On cardio days, I would add a cube of cheese or some paneer.
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.
200 calories on the assault bike, every minute on the minute (EMOM) stop, drop, and do 5 burpees 💀💀💀 25:52 torturous minutes and seconds later (last pic says 26:14 because it took me 22 seconds to peel myself off the floor to take the pic 😭), I did it and feel so so good now. I was inspired by @emilyschromm to try this because I haaaate the assault bike. I don’t do it enough, and when I do, I feel like I’m inhaling straight sawdust into my lungs and I die a little inside 💁🏽‍♀️ not being dramatic at all. But it was paired with my fave, burpees, so it gave me something to look forward to at the end of every minute. 125 burpees and 201 calories later, I’m so glad I did this! I kept telling myself I’ve been through worse and I will be stronger when I’m done. That kept me going. Your workouts don’t have to be long to be effective so long as the intensity is high and you consistently workout. Let me know if you try it! . . . #assaultbike #liveFHIT #assaultbikechallenge #burpees #burpee #burpeechallenge #strongisbeautiful #conditioning #emom #fitnesschallenge #mylungsburn #ineedanap #tuesday #workoutchallenge #nycfitness #nyctrainer #whole30 #consistency #discipline
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.
Start on your back, bend your knees up with shins parallel to the floor and extend your arms to the ceiling. Straighten your left leg and extend your right arm back to about 6 inches off of the floor, and then come back to the original position. Then, repeat the exercise on the opposite side. Just be sure to keep your abs engaged throughout this move to really work your muscles!
To do it: Stand with your feet hip-width apart. Bend your knees slightly (or more if needed) and place both hands flat on the ground. Keeping your legs extended and your feet planted, walk your hands away from your body, as far past your shoulders as you can, until you are in a full plank position. Hold for one count at the furthest point, and then walk your hands back to your feet and slowly return to standing. That’s one rep. Repeat up to 10 times.

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.
“Unless you’re naturally gifted or a child, six-pack abs are always going to be a challenge. But remember, muscles have memory, so once you achieve a six pack once, if you lose it, it’ll be easier to get it back later. These days, I can get six-pack abs pretty quickly because I have such deeply ingrained muscle memory from my teenage years as a gymnast, when I was practicing in the gym five hours a day, six days a week.
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. 
Building muscle and burning fat at the same time is the holy grail of bodybuilding but many people believe that it’s impossible. Here’s how it goes. Experienced bodybuilders first bulk then cut. Bulking is the period where they eat more calories than they burn (caloric surplus) in order to pack on muscle mass. Cutting is the period where they eat fewer calories than they burn (caloric deficit) in order to burn off the fat they inevitably gained during the bulk. The remaining muscle after bulking and cutting is their lean muscle gain.
Protein — The building block of muscle and that mystical term for most beginners. If you don’t consume enough protein while staying in a caloric deficit, you’re going to lose a lot of muscle mass along with that fat, drastically reducing your TDEE. More muscle means you can get away with eating more because muscles store glycogen which in turn give you energy. Also, more muscle makes you look more fab. Ever wondered why those people who go on a crash diet and lose a lot of weight gain it all back when they return to their old eating habits? Now you know!
I’d stand outside restaurants pretending to stare at my phone while my family and friends munched on dessert. There would be days when I would be completely broken from the inside-out after training with weights in the morning and running a 2k in the evening on no fuel. I’d find excuses to stay at home on the weekends and give up meeting friends only to stay away from food and drinks which didn’t align with my goal. I got used to awkward situations while placing ‘weird’ food orders at restaurants and stares from coworkers while shaking up my protein mix.
The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.
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