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.
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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.
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that’s sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.
If you're taking on healthy fitness and eating habits with the dream of achieving a six-pack, some real talk for you: "Very few people can achieve this look, regardless of what they do," says Stephen Ball, professor of nutrition and exercise physiology at the University of Missouri. "Most women who make this their goal will fail and ultimately give up on exercise all together." Way harsh, Tai.
This athletic move takes the plank to an all-new level. "It not only improves your core stability, but it targets muscles in your hips, groin, lower back, and often-neglected lower abs," says Durkin. Get your heart pumping by speeding up the movement, or hammer your core muscles by slowing it down. Either way, the exercise will boost your athleticism and will give you something to bare at the beach.
Before you launch into the advanced ab workout, you will want to ease into it with some basic core exercises to warm up the abdominal muscles. The Plank is a great way to begin. The plank provides a simple and effective core warm-up because engages all the muscles of the core from your toes up to your head. Holding the plank requires the activation of all the major ab muscles as well as many stabilizer muscles that are often ignored.

A. If you’re someone who just can’t do without eating something, by all means don’t give it up. I personally find it very hard to let go of bread completely so it’s a part of my daily meals. A rule of thumb to follow is “IIFYM-If It Fits Your Macros”. This allows you to be flexible with the food you eat while making sure it doesn’t impact your overall nutrition requirements. 

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.
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.
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But there's science behind this buzzkill. The rectus abdominis — the muscle that makes the stomach look defined as hell — is typically covered by fat (because that's how humans are made) and isn't affected by things like crunches and planks. "You can work your abs all you want, but if you have a layer of fat over them, the 'pack' can’t be seen," Ball says. And FWIW, that's not a bad thing or something to feel bad about. "It’s very unrealistic for most people to have body fat percentages low enough to see the abs."
Lie on your back, arms behind your head, like you’re in a crunch position, with legs raised and bent at a 90-degree angle. Kick your legs back and forth like you’re riding a bike. While you do that, alternatively twist the upper part of your torso in tandem with your legs. For maximum toning, do this for as long as you can take it. Once you master this move, you’ll never forget it—it’s just like riding a bike!

Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Strength training with weight lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short time. Strengthening the muscles, tendons, and ligaments also helps reduce strain on the joints which ultimately can help prevent many sports injuries.
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. 

Body Recomposition — This essentially refers to losing body fat and building muscle at the same time. Now, conventional wisdom dictates that you cannot do both at the same time . This however, is not entirely true. You can lose fat and build muscle at the same time if you are in a positive nitrogen balance (I just take this to be sufficient protein intake) OR you’ve never trained with weights before. When you first start lifting, your body is not used to the amount of wear and tear (shock) resistance training causes to your muscles. Because of this, your body amps up it’s testosterone (muscle building hormone) production to make sure it can keep up, resulting in some awesome newbie gains. These are highly accelerated periods of muscle growth right after you start training. It’s often said that the muscle you gain during your first 1–2 years of training is more than all of the muscle you can pack on in subsequent years combined. Seeing these quick gains is great as it’s extremely satisfying and motivating as a newbie.


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.
Whey Protein — Yes, it’s completely safe to consume good quality whey protein AND necessary in my opinion because they are quickly digested after a heavy workout, repair your muscles, help them grow stronger and allow you to push even harder at the gym the next day. The Indian market is flooded with fake supplements that contain dangerous chemicals and steroids which is where the fear of consuming them stems from. There have been reports where retailers on popular E-commerce websites have been accused on selling fake supplements. I recommend buying supplements from trusted brands and nutrition stores even if you have to pay a premium. I currently use Ultimate Nutrition ProStar 100% Whey Protein purchased from Nutrabay or Healthkart. If you’re just starting out and looking for a decent, cheaper option, try MuscleBlaze Whey Protein purchased from Healthkart. I used this for my second month of training after which I switched to my present one. I did not consume any whey protein during my first month of training but tried to get in as much protein as I could through food.
Lie on your back and bend your knees, placing a Swiss ball across your hips. With your hands on top of the ball and your body crunched forward as demonstrated, push your arms down as hard as possible for six seconds. The harder you push, the more the ball will resist you, giving your abs an intense stimulus. Exhale, relax for a few seconds, and then repeat.

Bodyweight training builds an excellent muscular foundation. After I built my six pack abs with bodyweight training, I wanted to build more muscle so I started lifting weights. 4 months after I started weightlifting, I  was deadlifting 460 pounds, bench pressing 275 pounds, squatting 365 pounds and military pressing 175 pounds. I owe this incredibly fast progress to the foundation I built with bodyweight training. (If you don’t believe me, read Arnold Schwarzenegger’s biography that documents his bodybuilding career (which I reviewed here) and you’ll see that he also recommends newbies to start building muscle with bodyweight training.)
Lie face-up and place your lower legs on a Swiss ball. Extend your right arm overhead and bend your left arm at a 90-degree angle; then grasp the upper portion of your right arm so you form a cradle for your head. Flexing your toes and holding the ball in place by contracting your hamstrings, crunch forward to the finish position. In this position, increase the tension on your abs by attempting to pull the ball towards you with your hamstrings. Return to the start and exhale. Your rectus abdominus can flex only about 30 degrees (strictly), so when you perform this exercise it may not be necessary to lift your shoulders off the floor to achieve peak contraction. You can make the exercise more difficult by pulling harder with your hamstrings, maintaining peak contraction longer and by holding a weight in your free hand.

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.
"One of the main jobs of the abdominal or core muscles is to act as stabilizers for the trunk, helping to support while the person is squatting, lifting, or moving about in general. Many studies show that muscle fiber activation rates in the rectus abdominis, transverse abdominis, and internal and external obliques are higher during the squat than during many ‘traditional’ crunch type exercises where the performer is lying on their back."
Aerobic exercise is one of the safest ways to burn lots of calories over a long period of time while you maintain heart health and tone muscles. Simply modifying your diet or reducing your calories without exercise will lead to initial weight loss, but you'll likely reach a plateau and you may also lose muscle. A personal exercise plan that has a solid base of cardiovascular exercise will help you maintain exercise for the long-term, help you get past weight loss plateaus and can help you maintain your muscle mass. So get out for a nice long walk, a hike, a bike ride or a swim on a regular basis. Park the car and walk for most of your errands and just get moving more often.
To do it: Stand with your feet shoulder-width apart, with the barbell on the back of your shoulders. Lower your body toward the floor, sending your hips back and down and bending your knees. Push through your heels to return to start position, keeping your back flat and head up throughout the movement. Try to do 8-10 reps for 3 sets (resting 45-60 seconds between sets).
"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

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%.


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.
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.
Here’s what my meals look liked. I worked out in the evening for the first 3 months, morning for the next 2 (as I moved to a different city) and then back to evening again. It’s only the timing of the meals that changes, the macros and daily calories remained pretty much the same.If you’re based out of Mumbai, I highly recommend HealthOnPlate’s services.
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
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.
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.

I train 6 times a week with the only goal of getting stronger, lifting heavier and beating my previous records. I aggressively subscribe to the concept of progressive overload where you constantly challenge yourself by increasing volume, intensity, weight or a combination of those 3. This is the only way to continue building lean muscle as someone natural (one who does not consume anabolic steroids or enhancement drugs). I keep notes on how heavy I hit an exercise previously and new exercises I would like to incorporate for each muscle group.

To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M. McGill, Ph.D., director of the spine biomechanics laboratory at the University of Waterloo. This move basically ensures that you aren’t rounding your back so that your weight doesn’t drop into your low spine, per McGill.


When it comes to improving core stability, the plank has your back (and your front!). By working your transverse abdominis — the deep core muscles that wrap around your middle — as well as your back, shoulders and glutes (yes, you should activate your butt, too), you get a full body burn in one isometric movement. But the best thing about planks: You can continuously switch them up and make your muscles work even more. Check out these creative twists on a typical plank routine and you’ll see what we mean.
If you’re wondering what my motivation was, here goes — About 2 years ago, I came across this article — Debarghya Das-My Transformation: How I lost 66 pounds and gained a 6 pack in 8 months. Oh boy, I was zapped. I told myself this is what I’m going to do, but in my own way and the best way I can. Looking back, I think I managed to stay true to myself. I’ve been incredibly lucky to connect with him today and tell him how much his journey inspired me everyday. I probably wouldn’t be writing this today if it wasn’t for him. Thank you deedy!
Try adding four or five to the end of your workout to challenge your core a little more, or turn them into a standalone workout—try doing 12-15 reps of each exercise and then repeating the circuit (of four or five exercises) three to four times, to start. If you feel tension in your lower back during any of these exercises, stop and reset, making sure your abs are really engaged and that your back is not arched. You can also try starting with fewer reps. If you still feel discomfort, skip that exercise and try a different that allows you to keep your spine in a safer position. (It's also helpful to read up on which abs exercises tend to be irritating for lower-back issues beforehand if that's a concern for you.)
And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose.
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.
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.
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.
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.
Track your macros. "Your diet plays just as big of a role in abs definition as the workouts do, if not more," says Victoria. The key to getting hella ripped, she says, is by eating the a certain proportion of macronutrients, as in carbohydrates, protein, and fat specific to her activity level and goals. Some research suggests this eating strategy can lead to weight loss, but that's likely because survey participants are watching what they eat, not just following a certain diet. Victoria says she gets about 30 percent of her total calories from protein, 30 percent from fat, and 40 percent from carbs. That said, everyone's nutritional needs are different, so be sure to speak with a registered dietitian before making major changes to your diet.
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.
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.
You may think of power bars as protein-loaded snacks that are perfect pre- or post-workout. And while you’re not entirely wrong, you’re not entirely wrong, either. In addition to high protein levels, many power bars are surreptitiously loaded with sugar, which will bring any ab-seeking efforts of yours screeching to a halt. So, if you’re going to reach for a bar, be sure to check the nutrition facts first. Many bars—like the offerings from ONE or thinkThin—only have 1 gram of sugar for 20 grams of protein (and still taste delicious, to boot).
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.
Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.
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!
The bicycle crunch is fairly easy to do, but many people get it wrong. To do it properly, lay flat on the floor and keep your lower back pressed to the ground. Rest your hands behind your head without pulling on your neck. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion as pictured. First, touch your left elbow to your right knee, then your right elbow to your left knee. Perform the exercise in a slow, controlled motion. Repeat 10-25 repetitions on each side.
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.
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