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 lying faceup on the mat. Lift head, shoulder blades, and feet off floor as you extend arms straight out. Neck should be relaxed, not strained. This is your hollow hold. Next, engage abs to lift chest towards legs as you bend knees so that body forms a V shape and shins are parallel to floor. Slowly lower back down to a hollow hold position and repeat.
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.
4. Be sure to eat enough protein. As you lower your calorie intake and cut down on processed foods and refined sugar, be sure to get enough protein, Singer says. "Prioritizing protein will help you maintain muscle mass," he says. Lean meats, skinless chicken and turkey, beans and lentils, tofu and soy-based foods, eggs, nuts and low-fat dairy products are good sources of protein. Your body breaks down protein into amino acids, which it uses to build muscle, according to Harvard Health. Research published in 2015 in The American Journal of Clinical Nutrition suggests that for all adults, consuming high-quality protein (from eggs, beef and dairy products, for instance) in combination with physical activity "represents a promising strategy to delay the onset of sarcopenia [a disease characterized by loss of muscle mass and strength]."
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.
Attention to workout rest and recovery, as well as nighttime sleep, is also critical to promote muscle growth and hormone balance. You may find much of your time is spent working out or meal prepping — your social life, hobbies and downtime will likely be compromised. Don't forget, you must also keep up these regimens not just to achieve a six-pack — but to keep one.
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.
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.

Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to floor. Return to starting position. Repeat for 30 seconds on each side.
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.
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.
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.
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.
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.
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.
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.
"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
TESTIMONIALS DISCLAIMER: Testimonials found at sixpackabs.com and/or from Mike Chang Fitness are unverified results that have been forwarded to us by users of the Six Pack Shortcuts program, and may not reflect the typical purchaser's experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at sixpackshortcuts.com and/or from SPS. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get. 

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.
Better news: By doing the types of routines here that strengthen from all angles and focus on function (how your body moves in real life) rather than flexion (crunches), you’ll look good and have a stronger core and less risk of lower back injury. “Not only will you see better gains faster, it’s also the quickest way to take inches off your waistline,” says Fitzgerald.

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.


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!
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.
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.

“I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there’s no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I’ll either add this to the end of a routine or make it my entire workout, two to three times a week.” —Suzanne Cover, @suzannecover
Some experts recommend eating six small meals a day, instead of the more conventional three, cutting out added sugars and processed foods, and loading up on dependable sources of protein to help build new muscle in your midsection. Before you commit to any new diet, though, speak to your doctor and/or a nutritionist to see what they believe will work best for you.
7. Don't be disappointed if you can't achieve a well-defined six-pack. Because of your genetics and age, you may not be able to get the six-pack you want, but you can still be healthy, Hagensick says. "To be healthy, you have to have a certain percentage of fat. Some people simply have more fat than others around their midsection, but they can still improve their overall eating habits and exercise routine."

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.
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.
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!
But alas, this process doesn’t happen overnight. And by now, the washboard abs industrial complex has produced such a dizzying volume of exercises, tricks, and gizmos promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.
“I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there’s no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I’ll either add this to the end of a routine or make it my entire workout, two to three times a week.” —Suzanne Cover, @suzannecover
Bodyweight exercises always recruit more than one muscle group for each exercise so it is impossible to isolate and work one muscle group specifically by doing one type of exercise. It is however possible to increase the load targeting specific muscle groups with specific exercises so that they respond the most to the challenge. The following chart helps you find the exercise that helps focus more on specific abdominal muscle groups for best results. 

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.

"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
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. 

How to use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
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.
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.
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.
You can find myriad articles, blog posts and videos offering advice on how to develop a six-pack, the kind of chiseled abs you'd expect to see on world-class athletes, like Olympic gymnasts or swimmers. While Olympians and pro athletes developed their physiques by eating well and investing countless hours to working out, lifting weights and doing sit-ups and crunches, you could pick up a six-pack just by eating the right foods, these articles and videos suggest.
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.
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.
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!
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).

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.)
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."
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.
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).
TESTIMONIALS DISCLAIMER: Testimonials found at sixpackabs.com and/or from Mike Chang Fitness are unverified results that have been forwarded to us by users of the Six Pack Shortcuts program, and may not reflect the typical purchaser's experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at sixpackshortcuts.com and/or from SPS. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.
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.
The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.
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.
How to use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
When guys talk about six-packs, they are really talking about one muscle, called the rectus abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T., a T4 Coach at Equinox in Chicago. So, if you want to sprout six-pack abs, this is the muscle you need to work.
×