Amazingly, exercising the abdominal muscles is far less important than shedding the fat which hides them. Lots of people attain incredible six packs simply by becoming leaner, though sometimes, compound exercises which recruit lots of muscle fibers (which I’m a big fan of), such as deadlifts or squats, may help improve the appearance of the abdominal muscles.
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%.
I’ve had several friends ask me what I did and what they could do to get fit so I decided to nail down everything in this detailed article. I’ve also tried to bust a lot of ‘six pack myths’ in the process by backing them up with scientific explanations and relevant links wherever possible. Whether you’re fat, skinny or somewhere in the middle, I’m sure you’ll manage to takeaway something after reading this!
So why so much chest, back, and arms work? Ironically, showcasing your newfound six-pack won't be just about the abs. By building up your entire upper body, you’ll create more shape that will help define the midsection. Your volume of muscle building will also increase your metabolic rate, helping you burn more calories in the process. Remember, it’s all connected. You'll thrash your abs three days a week along with some interval cardio activity for 30 minutes, and bang out some other muscle groups or hit a second helping of arms with whatever time you have left. Your other three days per week will be dedicated to chest, back, and arms exercises, so that your upper-body mass grows—increasing the V-angle and minimizing the chance of having a belly.
Tighten your abdominal muscles and protect your spine with the most effective ab exercises from the American Council on Exercise (ACE). Learn proper techniques and step-by-step instruction from America's Authority on Fitness. This large collection of exercises is also featured in complete workout routines that include full-body and at-home workouts. Whether you?re looking for beginner level training or advanced fitness programs, we have something here for everyone to target core muscle groups. Choose from a wide variety of lower ab exercises, standing trunk rotations, reverse crunches and more.
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.



“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: Start in a plank position with one small towel placed under each ball of your foot, legs together. Bring your left knee in towards the right side of your chest, squeezing your abs. Then, straighten your right leg back out to full plank and bring your right knee in towards the left side of the your chest and back out to full plank. Next, draw both knees into your chest at the same time and then slide your legs back out to full plank. That’s one rep. Build up to 3 sets of 12-15 reps (resting in between).
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.
Most men perform the inchworm as a warmup exercise. The move stretches your calves, hamstrings, and thighs, while preparing your muscles for just about any activity. But throw a towel under your feet while you do it, and suddenly the inchworm becomes a grueling core-strengthening move called the inchworm slide. "Sliding the towel to meet your stationary hands activates your abs, hip flexors, and obliques," says Jack. "You'll finish feeling stronger and loose."
“Do I have a secret for building a ripped midsection?” asks Gregg Avedon, a certified personal trainer and former male model. “Yes, I do: hanging leg raises.” Whereas crunches and sit-ups hit the top part of your core, hanging leg raises work that hard-to-hit lower ab section, too. To reap the full effect, Avedon does three sets of 30 at the start of every workout. And for more sage advice from Avedon, learn his Best One-Move, Total-Body Workouts Of All Time.
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.
Fitness gurus know that the average person is lazy and will never put in the hard work to get six pack abs. If they manage to convince him that he already has six pack abs hiding under his belly fat then they can sell him their bullshit diet product. Since the average person doesn’t possess the necessary personal discipline and the diet knowledge to lose his belly fat, he never discovers that he’s been lied to. Hence the lie “abs are made in the kitchen” is perpetuated.
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!

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.
Plank poses are very effective at tightening your tummy, whether you do these types of exercises in a yoga class or as part of your gym workout. The classic plank pose involves lying down on your stomach, then raising all your body weight up on your toes and forearms or hands in a “plank” position. You then hold the pose for as long as you can. You can change it up by doing a side plank (put all your weight on one forearm or hand and the sides of your feet), or by doing back leg lifts while in the traditional plank pose.
Creatine works twofold. It helps your muscles retain water, which means they’ll really pop, and it gives you long-lasting energy, which means you can make it through a grueling core workout, no problem. And taking it is effortless: just drop a scoop into your water bottle next time you head to the gym. (Best Life recommends the fruit punch flavor. It’s far and away the smoothest.) And for more great workout-boosting dietary additions, check out the 50 Best Supplements on the Planet.
The Single Leg Bridge Exercise is a good way to wrap up your core workout in order to keep your core strong and balanced. The single leg bridge is a bit more challenging than the basic bridge exercise. It targets and strengthen the gluteus maximus and hamstrings, but done properly, it is also a terrific core strengthening exercise that targets the posterior chain and the back of the body.
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.
Eat similar meals every day. "I pretty much eat the same thing, or substitutions that are very close to my normal meal plan, every day," Yobe says of her daily food intake, which includes a protein bar before her morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. She also snacks on rice cakes with peanut butter, carrots, celery, and nuts. Although she admits this can be boring, the approach makes it easier for her to get all the nutrients she needs while remaining satisfied throughout the day.

"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. 
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