(Last Updated On: 14th July 2019)

Want six-pack success? The right mix of fat-blasting exercises and a lean, mean diet will get you there.

We all have six-pack abs, but making the most of them is a case of stripping away unwanted fat and building and toning the muscle to improve its appearance. This is achieved by creating a deficit between the number of calories you are consuming and the amount you burn through exercise. Following the right diet and including ab exercises in your workouts two or three times a week will help to make them stand out and appear more defined.

1. Know your body

The rectus abdomens – also known as ‘abs’ – is the long, thin muscle in front of the abdomen that lies closest to the skin. It’s divided by bands of tendons that give the six-pack appearance. In some cases an eight-pack can be achieved, however this all depends on how hard you workout.

2. Avoid common exercise mistakes

Many people make fundamental errors when trying to get a six-pack. Make sure you adhere to the following whilst trying to achieve perfect abs:

  • Don’t perform hundreds of repetitions
    Performing hundreds of repetitions doesn’t burn the fat in your midsection. Train your abs like any other muscle and do no more than 15 reps per set.
  • Don’t forget the lower portion of the abs
    Exercises such as leg raises emphasise the lower portion and are essential to achieving a defined six-pack.
  • Don’t perform ab exercises every day
    Your abs need time to recover between workouts in order to become stronger and more defined.
  • Don’t perform reps to quickly
    The faster you complete each rep the more momentum you use and the less the muscle works.
  • Don’t forget to perform lower back exercises
    Because muscle groups work in opposite pairs, train them equally to prevent injuries and imbalances.

3. Work out the right way

How you work out can be just as important as how often you work out. Try the following to achieve maximum results from your ab workout routine:

  • Do your ab exercises at the start of your workout
    This is when you are mentally and physically fresh.
  • Do no more than 3 ab workouts a week
    Take at least one day or rest between each ab workout.
  • Make progression
    If you can easily perform 15 reps make the exercise more difficult, e.g. add a weight whilst performing ab crunches or raise your legs whilst crunching
  • Contract your abs during a workout
    This way you can be sure the muscle is working with each rep.
  • Vary positions
    Try standing rotations (e.g the woodchopper) plus exercises on your back (crunches) or on your front whilst performing the plank.
SaleBestseller No. 1
Body Sculpture BB6000 Ab Trimmer
  • Firms and flattens stomach
  • Padded headrest to reduce stress on neck
  • Arm rest for a more comfortable workout
SaleBestseller No. 2
ANLAN EMS Muscle Stimulator, Abs Trainer Abdominal Muscle Toner Electronic Toning Belts Workout Home...
  • EMS TECHNOLOGY:Electrical abs stimulator, the revolutionary technology that allows muscles to be modeled through high precision micro-discharges to eliminate localized fat. Our technology is specifically tested to help firm muscles for both men and women through deep electrical micro-stimulation.
  • 6 MODES AND 10 INTENSITY LEVELS: There are 6 modes and 10 optional intensity levels to help burn fat and muscle growth. It is equal to a run of 2000m, 60 minutes of sit-ups, 60 minutes of free swimming. The professional EMS muscle toner allows a comfortable and personalized workout at home and in the office at any time.It also can be used to relieve muscle soreness after exercise.
  • ERGONOMIC DESIGN &WASHABLE PADS :The innovative 8-electrode shape of muscle stimulator allows an ergonomic and extremely comfortable adhesion to the muscles of the abdominal belt. High-quality breathable and soft pad, more sticky to your body lines,small,thin and convenient,lasting power saving(need to replace after 30 days).
  • USB RECHARGEABLE : Built-in rechargeable battery , this abdominal adapter is very easy to load via any USB interface, such as a computer or tablet. Fully charged in 2 hours, you can get a continuous job for 30 hours. CE and ROHS approved. Made of skin-friendly silicone, effective and safe to use.(Note: The machine can only work when it is attached to the skin tightly. Or it will auto-off after few seconds If not in working state.)
  • 12 Months GUARANTEED-- The EMS muscle Trainer is CE and RHOS certified, If you are unhappy with your purchase for any other reason, 30 days full refund, 12-months warranty and 365 days technical support.Our EMS muscle stimulator comes with 100% satisfaction policy.
Bestseller No. 3
JuYue ABS Trainer Muscle Stimulator, EMS Muscle Stimulator for Leg And Ab Toner, Muscle Toner,...
  • ABS Trainer Muscle Stimulator --- Included 16pcs (2pcs/pack, 8packs in total) Skin-friendly hydrogel patch, thin and soft, made of silver paste.
  • EMS Muscle Stimulator - Adopt EMS technology to promote muscle movement, help tone, tighten and strengthen your body muscles. You can gain a better figure after consecutive use of this Muscle Stimulator for about 2 months.
  • Qualified Muscle Toner comes with 6 exercise modes and each mode has 10 levels of intensity. Meets different needs of different people.
  • Leg And Ab Toner is suitable for using on most body parts such as abdomen, waist, arms, shoulders, back, thighs, calves and buttocks.
  • This electric Abs Stimulator is compact and lightweight. Easy to put it into your bag or suitcase. Do exercise anywhere at any time,
    such as reading, doing housework, working, watching TV, or even traveling.

4. Eat the right food

Making sure you have the right amount of nutrition for a six-pack:

  • Our bodies are designed to need all food groups for optimal health. When building muscle you need to increase your protein. This will boost your metabolism and therefore your fat loss. Your daily protein intake should be between 1.2-1.8kg per kg of body weight when exercising three to five times a week; e.g. an 80kg man should aim for around 96-144g daily.
  • Don’t eliminate fats and carbohydrates. Fats and carbs are your body’s primary source of energy and work collectively with protein to keep you fit. Eat low-GI carbohydrates so that your body releases its sugar slowly and effectively, rather than causing your blood sugar to spike and thereby storing it as fat.
  • Ensure your daily fat intake is no more than 20% of your daily diet (1g fat = 9 cals), with sat fats kept to a minimum.
  • Drink plenty of water. Not only will you be well-hydrated throughout the day, but it’ll boost your metabolism, too.
Bestseller No. 1
Foods For Abs
  • Amazon Kindle Edition
  • Beard, Mcarthur (Author)
  • English (Publication Language)
  • 6 Pages - 11/14/2016 (Publication Date) - Mcarthur C Beard (Publisher)
Bestseller No. 2
Honoen Set of 6 Pack Kitchen Organizer Freezer Refrigerator Storage, Made of ABS Plastic, Food Safe,...
  • Large storage bin with lids: 6 big cabinets 12.2 inch x 6.1 inch x 6.3 inch - L x W x H volume of 30-cup, Multiple uses as pantry organizer, kitchen cabinet organizer, refrigerator organizer, freezer storage containers, etc.
  • HIGH QUALITY MATERIAL: Made of ABS plastic, food safe, durable and high quality, BPA free plastic, no odor, translucent, ECO friendly, reusable, stackable. Easy access to your stored stuff, help to make your life easy and organized.
  • PERFECT DESIGN FOR ORGANIZATION: Save space, keep food fresh and organize your food/drinks/small parts; they used for refrigerator, freezer, table, desk, cabinet, Special design tight lid fastens to the container and easy to open, keep your stuff fresh, no odor mess up.
  • MULTIPLE USES: Easily store kitchen staples and pantry supplies like chips, cookies or a large soup, rice, flour, sugar, and beans in these sturdy containers.
  • 100% SERVICE: If you are confused about the quality of the product or have any other questions, you can email us and we will be happy to solve the problem for you.

5. Don’t forget to refuel

Getting lean abs couldn’t be easier. When training hard you need to refuel as quickly as possible, ideally within 30 minutes as your muscles and energy levels need to recover and rebuild for best results. Have a smoothie or protein shake (within your daily calorie intake) which contains electrolytes and a balance of carbs and protein that together are needed for growth and repair.

Bestseller No. 1
The Abs Chef Shredded High Protein Low Carb Cookbook: Six Pack Abs Secrets-21 Day Diet Plan-Body...
  • Amazon Kindle Edition
  • Cooke, Susan (Author)
  • English (Publication Language)
  • 102 Pages - 05/31/2016 (Publication Date)
Bestseller No. 2
Pancake Cookbook: Top 50 Pancake Recipes (pancakes, waffles, syrup, book, breakfast): Volume 1...
  • Brooke, Julie (Author)
  • English (Publication Language)
  • 56 Pages - 06/27/2016 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
Bestseller No. 3
Macros Calculator
  • Based on verified scientific formulas
  • For people over 17 years old
  • Sample app but usefull
  • English (Publication Language)

 

Recommended Ab Fitness Equipment

Ab Circle Pro Exerciser

Ab Circle Pro Abdominal Excerciser

Total Ab Core Trainer

WonderCore Wonder Core Smart Total Body Exercise System Ab Toning Workout Fitness Trainer Home Gym Equipment Machine

Perfect Sit Up Exerciser

Perfect Sit Up