Build a strong back and sculpt a rock-solid middle in one shot with the archer row. This ab exercise combines a staggered side plank with a dumbbell row. "As the load moves up and down, your body has to fight to resist rotation," says Gaddour. That means your entire core—lower-back muscles, obliques, rectus abdominis (also known as your six-pack muscles)—is working overtime to keep your spine stable.
A common belief in bodybuilding is that a beginner can make progress lifting rocks. This is not to offend the brutally huge strongmen you see on the MET-Rx World’s Strongest Men on ESPN who lift those 350-lb. Atlas Stones but is to emphasize the point that beginners can make progress on just about any program, using just about anything for resistance, even small Flinstone pebbles. But just because beginners can have success with minimal effort and nonspecific workouts, this doesn’t mean that their training protocol will also work for an experienced athlete, or for someone who wants to go even beyond a “slightly visible” 6-Pack!
To do it: Stand with your feet planted 3-4 feet apart, toes slightly turned out, hands on your hips. Lower into a plie by bending your knees out over your toes and lowering your hips directly underneath your shoulders. Then, as your straighten back up, slowly lift the right knee up towards the right shoulder. As you go back into the plie, slowly return the foot to the floor. Be sure to move at a very controlled pace to really engage the obliques the entire time—on the way up and on the way down. Do 10 repetitions on the right side, then another 10 repetitions on the left side for a total of 20.
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.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
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!
“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 

When I first started my journey, there’s no way I ever would’ve imagined I’d still be here. I was the LAST person my friends would’ve caught in the gym or eating healthy. In fact, I hid my journey for the first YEAR because of it. 🙈 This journey can be scary you know? Trying to work on improving your habits and not knowing whether you’re going to succeed or not... . But what I quickly realized was that no matter how much I struggled, the fact that I was trying was enough to be proud of. That was more than most could say! Especially those who are the quickest to criticize. I learned to be proud of my journey and of my struggles because it meant I was at least learning from those struggles. . I also realized that no matter how slow or how small, progress is progress! And over time small progress is going to amount to big progress! 🙌 Which is exactly what happened! My progress is not a result of overnight success. It’s days, weeks, months, years of fine tuning what works best for ME. Do you need years to see progress? No. Realistically most can see a significant change in 3-6 months with buckling down, following a regimented workout plan and meal plan. . But it shouldn’t stop there. When it becomes a lifestyle is when you’ll see changes that last. Even if you don’t envision yourself as “that person” who goes to the gym and eats healthy, there is still a place in the community for you. I was in your shoes and trust me when I say, if I can do it, YOU CAN TOO 💪 #fbggirls #fitbodyapp www.annavictoria.com/fitbodyapp
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.
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."
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Health fats is another valuable source in order to get lean muscles such as fish oils, raw nuts, olive oils and nut butters into your eating routine. These sources will keep your insulin levels stable, which is very salient if you will likely lose stomach fat and uncover well defined abs. I am not saying to go out there and eat a whole sack of Planters Cashews.
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.

A. Well it doesn’t have to be. I obviously can’t match the stuff fitness professionals, models and actors do. I try to do the most I can in aspects I can control and so should everyone. Don’t stress over things out of your control. Accept them, embrace them, leverage them and become the strongest version of yourself you can. What’s the worst that can happen? It’ll take a little longer? Meh. In the end, it will all be worth it.


To do it: Lie on your back with your arms out to each side in a ‘T’ shape, palms facing down. Position a stability ball between your feet and extend both legs up towards the ceiling, just above your hips, knees slightly bent. Gently squeeze into the ball, draw your abs in tight, and press your ribcage into the floor as you carefully move the ball to the right, lowering both legs towards the floor (only go as far toward floor as you can without dropping to the side). Press the ball back up to the ceiling and repeat to the left, alternating sides for one minute.


There are many ways you can do this move, even including a Pallof press with rotation, but most start at a cable stack with a D-handle just below shoulder height. Grab the handle in two hands, take 4-5 steps away from the pulley, and turn so that your side is facing the plate stack. Without rotating at the hips, press the D-handle straight out, and return back to center; all the while, you'll fight against turning toward the pulley. Be sure to maintain a neutral spine and keep your shoulders down during the entire pressing motion.
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.
Consuming more fat in your diet will actually help curb cravings after you’ve reduced your carb intake. “Fats help curb hunger because body takes longer to break down, use, or store fats,” he says. Hormones also play a role, especially when it comes to muscle-supporting testosterone. “Fats are needed to create and balance out hormones in our body to function normally,” McComsey adds.
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.
Elevate your lower body on a low box (preferably padded to protect your knees). This imparts better leverage to your arms and shoulders, an advantage that is especially important for women (usually women are proportionally weaker in the upper body than men). The correct start position is with your shoulders directly over the wheel and your abs pulled in and head down. Keep your shoulders in front of the wheel as long as possible. Inhale while rolling the wheel forward and exhale as you return to the start position. Arching your low back is wrong! This error occurs when the wheel is extended too far for your abdominal strength and performing the exercise like this can cause back injury and pain. You will be able to extend further out, as you get stronger – in fact; I have seen several athletes do this from a standing position!
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!
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.
The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says Edwin Wealth, NASM-CPT and trainer at Equinox. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core.
Even though your rectus abdominus is the muscle you want to see when you look in the mirror, your inner core muscles, including your internal obliques and transverse abdominis, are the foundation for your six-pack. “You would not build a mansion on a weak foundation, so don’t try to build a six-pack on a weak core,” Cary says. This is when you’ll want to try out some more creative core workouts like planks, dead bugs, core twists, and farmer’s walks, he says. All of these tap your core’s ability to stabilize, rather than crunch, your core.
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.
Lie down on a mat and place your hands behind your head, gently supporting your head with your fingers without pulling. Bring your knee up to your chest, while rotating your upper body to meet your knee with the elbow of your opposite arm (see photo). The opposite leg will go straight out. Switch to the opposite side, “cycling” the legs. Do one to three sets of 12 to 16 repetitions each.
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.

Then, when it comes to sculpting those abs of your dreams, it’s not as simple as doing endless crunches. “Developing a six-pack requires more than just working the ‘pretty’ muscles that you can see,” Fitzgerald says. “The deeper, transverse core muscles must be strengthened first to create a strong, solid base—without that, only doing crunches can actually make your belly stick out more. Nobody wants that.”
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.
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."
My only goal from day 1 was to “get a six pack in 6 months, no matter what it takes”. Achieving this in such a short time pushed me to the limit and it took everything I had in me to overcome the doubt and succeed. There have been a lot of times when I would genuinely doubt my genetics (do I even have abs?) and confidence, struggle with weight loss plateaus and battle with waves of depression. All of this while juggling a couple of the most challenging professional jobs and projects I had encountered yet. 

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.
My only goal from day 1 was to “get a six pack in 6 months, no matter what it takes”. Achieving this in such a short time pushed me to the limit and it took everything I had in me to overcome the doubt and succeed. There have been a lot of times when I would genuinely doubt my genetics (do I even have abs?) and confidence, struggle with weight loss plateaus and battle with waves of depression. All of this while juggling a couple of the most challenging professional jobs and projects I had encountered yet.

If everybody had six-pack abs hiding under their belly fat then all skinny people would already have a visible set of six-pack abs, which clearly is not the case. Although their numbers are dwindling with the rise of obesity, skinny people are still dime a dozen but people with six pack abs remain to be rare. I mean, look at all these skinny men. Do they look like they have six-pack abs?
First off, it's easy to sit back while doing this move, letting your hip flexors do much of the work. Second, if you keep a flat back, it limits the degree to which you can hit the upper abdominals—your back has to round! And finally, your hands should stay in the same relative position next to your head for the duration of the set. Letting them drift away on the eccentric and then pulling them back again beside your head brings a lot of shoulder and upper body into the move.
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.
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.
The rectus abdominis is the muscle you think of when you think "abs." It's the outermost abdominal muscle, and runs vertically along each side of your abdominal wall. The transverse abdominis is the deepest muscle of the abdominal wall, which means it's closest to your spine, and basically wraps around your torso between your ribs and your hips. The oblique muscles run along the sides of your torso, and there are two sets: internal and external. The internal obliques lie above the transverse abdominis, and then the external obliques are on top of those (they're the most superficial of the bunch). There's also a handful of other smaller muscles in this area—what we call the core—that work to stabilize the spine and allow us to bent and twist and lift without hurting ourselves.
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.
"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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