How to get “six pack” abs

This ab workout is composed of seven abdominal exercises carefully chosen to hit both the upper and lower ab muscles. Use them to get a ripped core!

How to get "six pack" abs

How do you train to get six-pack abs? You can do it with long and complicated training, like many people do, but in my book, the best ab workout is the one you’ll do over and over again.

Yes, it’s true that that abs are earned in the kitchen—not the gym. But if six-pack abs are your goal, it’s also important to pick the right ab workout for the job.

This workout is composed of seven ab exercises carefully chosen to work both the upper and lower ab muscles. Hit this workout hard three times a week, stick to a healthy diet that goes easy on the calories, do some lifting and the right amount of cardio, and you’ll soon see some serious six-pack progress.

How to Do This Core Routine

This is a fairly advanced ab workout, so how you do it matters.

Beginners are better off performing just three out of the seven exercises for two sets each of as many reps as possible, with a minute of rest between sets. From there, build up your fitness and endurance by adding exercises and sets and cutting back on your rest periods.

A reasonable goal is to be able to do the seven exercises in a big circuit all at once, rest a minute or two, and repeat it two more times by the end of 12 weeks.

As you build up to that, feel free to break up the workout in different ways. For instance, I like to perform supersets like this:

Repeat 3 times:

  • Exercise 1 and 2, rest 30 sec.
  • Exercise 3 and 4, rest 30 sec.
  • Exercise 5 and 6, rest 30 sec.
  • Exercise 7, rest 60 sec.

Perform each set to momentary muscle failure, or until you can’t easily do another rep.

Note that I haven’t included any direct oblique work. In my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough stimulation from exercises like squats, deadlifts, and other full-body weight training.

When to Work Your Abs

For most people, performing this routine a minimum of three days per week will be plenty. An advanced bodybuilder could do it just about every day.

Personally, I like to head to the gym early and do abs and cardio first thing in the morning, then come back in the afternoon for weight training. That way, I get to spike up my metabolism twice a day.

If you’d rather do the workout in one session, I recommend either performing the ab routine as a warm-up for your weight training or after your training if you’re going to be doing heavy lifting like squats or deadlifts. Then perform your cardio last.

How to Make This Ab Routine Easier or Harder

If you can’t do an exercise, due to lower-back injuries for instance, feel free to substitute it with an exercise that doesn’t bother your back.

If, on the other hand, you have a healthy lower back and would like to add extra mass to your abs, do the workout three times a week and use some resistance in the exercises, such as holding a small plate or dumbbell.

How to get "six pack" abs

Our goal is to publish weight loss content with integrity, science-backed reporting, and insight on what you can realistically accomplish while attempting to lose weight in a healthy way. We feel it’s important for you to know that the biological connection between health and excess weight isn’t straightforward—and your BMI or the number on the scale is not a solid measure of health. Read more about the ways diets and diet culture can impact your physical and mental health.

Hi, hello, you’re here to get a six pack? Good news: “You’ve already got those muscles; you’re born with them,” says exercise physiologist Peter Ronai, clinical professor of exercise science at Sacred Heart University and fellow of the American College of Sports Medicine (ACSM).

The reason why most people don’t realize this is because that six pack, or the three rows of muscles with connective tissue that creates the appearance of six little boxes, is almost always beneath a layer of very healthy, totally normal body fat. “Seeing your six pack isn’t realistic for most people,” Ronai says, adding that genetics can play a pretty big role here too.

Unfortch, not even a million crunches can guarantee a six pack, since diet, exercise, and your genetic makeup all come into play with this specific goal. “Regardless of what you do at the gym, if there’s fat there, you’re not going to see them,” he says. That’s why, Ronai suggests, diet is one of the most important factors in getting a six pack.

That said, let’s pause here to remind ourselves again that visible abs do not indicate health, per Ronai. And restricting what you eat in the name of seeing your abs is likely not sustainable and could lead to potential disordered eating habits down the road, which are, in fact, unhealthy.

“The fat right under the skin gives a good prediction of overall body fat, but it doesn’t necessarily tell us what is going on under the surface,” Ronai says. And that, my friends, is what we should be thinking about.

If your goal is to strengthen your core or get a lit-er-al six-pack, there’s nothing wrong with that. But (important but) achieving said goal should be done in a realistic, sustainable, non-deprivation-based way. That might mean focusing on improving your strength or endurance by exercising, especially since those are the things that help you live your best life and side-step annoying back injuries. It could also mean adding in healthy foods that fuel your workouts, rather than cutting stuff out.

To find out what people with abs are doing, we asked them. Just remember to talk to your doc, a certified trainer, and/or a registered dietitian before you take on anyone else’s eating and exercise routine.

DORIAN CERVANTES

Certified personal trainer, fitness competitor, and Obé Fitness Strength and HIIT instructor

Guys with rock hard abs are sharing the surprising advantages (and downsides) to having a six-pack.

How to get "six pack" abs

How to get "six pack" abs

There are plenty of reasons to want a strong set of abs. They’re tough as hell to work on, so they can provide a fitness challenge. Or maybe you just want the perfect poolside pic for Instagram. But whatever your motivations, there are some things about having a six-pack that you can only know when you’re on the other end of the process. In a thread on Reddit, guys with visible, chiseled abs are sharing the things they learned that surprised them after they achieved their rock-hard stomach goals.

One guy said that getting abs didn’t do as much for his overall body image as he thought it would. “Buffing up my shoulders, chest, and arms did way more. Gave me a ton of confidence,” he said. “You don’t get many opportunities to take your shirt off without looking like a douchebag.”

In fact, the lack of everyday scenarios in which it is acceptable to go shirtless came as a disappointment to newly anointed ab owners, and affected their motivation. “This is why I skip leg day sometimes when I’m busy in the week,” said one commenter. “I wear pants all day at work, I don’t have a lot of opportunities to show off my legs anyway. Even when I wear shorts, I don’t see a difference.”

Plenty of guys said they take the same attitude about abs: if hardly anybody is going to see them, what’s the point? “Don’t forget that abs are the hardest part to get, you can get a hard belly but abs you have to train specifically,” said one guy. “I knew lots of buff dudes that had a clean belly, and they were pretty fit, they just didn’t work out for it, most dudes don’t work out for the abs, and to be honest I don’t know why people are so obsessed with them.”

However, on the rare instances when they did take their shirts off, guys with six-packs recalled their partners getting the “Christmas morning” look when they saw their sculpted stomachs. “When I have a girlfriend it’s worth it,” said one commenter. “She took great pleasure in touching my stomach. Now that we broke up, it’s like a savings account.”

Another guy, however, found that having abs actually negatively affected his love life. “[Having a six-pack] got my ego up the roof, which raised my selection standards for girls, and now I get laid a lot less,” he admitted. “To summarize, not worth it buddy.”

Elsewhere on the thread, one man made the rather bold claim that having abs (and specifically, training his abs) made him better in bed.

“I work my abs daily and run daily no matter what other workouts I do, thus my endurance is extremely good,” he said. “When having sex, that is one area my lady loves. When she says don’t stop, there is no need in the slightest to adjust, slow down or take a break no matter the position. So core strength and endurance play a huge role, and generally the more you do the work, the more vascular and pumped your muscles and abs become and that’s when she will look down and run her hands over my abs and moan extra and comment about the visuals. and that my friends, is the sole reason I hammer my abs and run everyday. That moment, that feeling I get making her feel that way. rocks my world.”

Feeling motivated? Here are six ways to get washboard abs. And remember: abs might be finished in the gym, but the foundations are built in the kitchen.

How to get "six pack" abs

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.

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.

Good news: Thanks to some of the best trainers in the country, we’re going to help you out. Below are their favorite abs exercises, along with a few pro tips to ensure that you’re executing each one perfectly. Incorporate them à la carte into your existing routine—or, if you’re feeling ambitious, turn all six into an abs workout circuit. Try two sets of each movement, resting for 30 seconds between each set.

1. Hardstyle plank

Equipment: None.

Do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set.

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.

How to get "six pack" abs

For kids, getting six-pack abs is significantly easier than it is for their adult counterparts. This is because kids have faster metabolisms, which means that their bodies burn calories and fat faster, allowing their abdominal muscles to show through. If you're looking to develop a six pack, follow a simple program of diet, cardiovascular exercise and direct abdominal work.

Video of the Day

Step 1

Decrease the number of calories in your daily diet. Use an online basal metabolic rate calculator to determine your personalized basal metabolic rate. Depending on your age, gender, height and weight, this will provide you with a number that represents the approximate number of calories that your body needs each day to maintain your weight. Using the nutritional information on your favorite foods, compare this to your current calorie intake. Trim your diet so that it contains approximately 500 fewer calories than your basal metabolic rate. Since 3,500 calories is equivalent to 1 lb. of fat, this will allow your to lose 1 lb. of fat per week.

Step 2

Do cardiovascular exercise at least three times per week. This will burn fat on your stomach directly and keep your metabolism elevated so that you don't lose this youthful advantage. Pick any activity that you enjoy, as long as it gets your heart pumping fast and can keep it pumping fast over an extended period of time. The American College of Sports Medicine suggests either three weekly sessions of 20 minutes of highly intense activity, or five weekly sessions of 30 minutes of moderately intense activity.

Step 3

Complete an abdominal exercise routine between two and three times per week. Instead of peeling off fat, this portion of the program will develop the size and shape of your abdominal muscles themselves, allowing them to show through the skin and fat on your stomach. At each session, pick five abdominal exercises. According to a study published in the American College of Sports Medicine's Health and Fitness Journal, the most effective abdominal exercises are the bicycle movement, the captain's chair, the exercise ball crunch, the reverse crunch and the vertical leg crunch. For each exercise, complete two sets of as many repetitions as you can complete before your unable to do a single extra repetition. Rest for two minutes between sets.

Things You’ll Need

Cardiovascular exercise facilities

Padded exercise mat

Since you're growing, it's more important than ever that you maintain a healthy diet. Don't cut your diet down any further than recommended, which could lead to malnutrition.

Warning

Never begin an unfamiliar program of diet or exercise without first speaking to your parents or doctor.

Follow this detailed plan to get a solid six pack in 28 days.

How to get "six pack" abs

Ready to get fit?

  • Goal

Abdominal Definition, Hypertrophy

Power, Strength Training

  • Goal

Abdominal Definition, Hypertrophy

Power, Strength Training

Everyone wants a six pack its all I hear people talking about. Not only is it a symbolic validation of you being healthy and fit, but its also one of the most attractive body parts to women. But lets be honest here there are those that hit the gym everyday are dedicated in maintaining their diets yet they still don’t have that coveted six pack abs. Is there something wrong with their abs workout plan? Are they eating the wrong foods?

As I scroll through Instagram the number of transformations on social media is greater than ever, #transformationtuesday. Health and fitness feeds filled with s before and after shots of amazing people losing an incredible amount of weight. Their flexing their muscles and showing off their well deserved six packs. How did they do it? Well, if you’re up for the challenge, then we have the perfect program to build a V-taper physique that will make your abs pop.

Lets start off with the basic mindset off this abs workout plan. Getting ripped is about making sacrifices. Summer is approaching and the longer you wait, the more you will have to sacrifice your way of life by showing up late for the party. So no more waiting around for the perfect time. This is the perfect time.

First off in order to minimize your pain and frustration you’ll slowly ease your way into this six pack abs workout plan. We will need to clean up your diet, and fix your nutritional approach to getting a impressive six pack. As the saying goes “abs are made in the kitchen.”

The Nutrition

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs—instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water.

This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to an additional 50-60g per day and amino acid intake to 10-20g per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage.

To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.

How to get "six pack" abs

8-Week Abs Diet Plan

Keep your energy up while dropping stubborn fat with our clean-eating menu.

The Training

For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes won’t cut it. Start serious volume short-rest training by laying a smackdown on your muscles.

Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further.

When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range-of-motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy situps. Give yourself at least a 4-count per rep on your abs.

How to get "six pack" abs

The 30 Best Abs Exercises of All Time

Your ultimate cheat sheet to getting ripped.

The Bigger Picture

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.

Leg Days

While legs should never be forgotten, this program is designed to concentrate on the abs and upper-body beach muscles. Hit legs on abs/cardio day by isolating each body part at the end of your routine. The idea of isolating muscle groups and upping the volume is predicted by research that backs applied solutions, which we have seen from those with rock-solid physiques.

Getting ripped is more about your attitude and overall approach than it is about finding the perfect exercise or perfect food. Keep in mind, you’re human and seeing any signs of abs are better than seeing a big beer belly. Don’t worry if you have a bad day at the gym or eating, you’ll be fine as long as you get back on track the next day. For those just looking to trim down, this program still works by providing a beneficial guide for future cutting needs.

How to get "six pack" abs

You might think that you need to crunch your heart out and go on a strict diet if you want your abs to come out of hiding. Is that really how you get abs?

Let’s get one thing straight: everybody has abs, but it’s the layer of fat around your midsection that’s preventing them from being seen.

If you’re wondering how to get abs at home, and more importantly, how to keep them visible all year round — check out these 9 things you should definitely avoid and what to do instead!

Get abs & keep them: 9 things you should NEVER do if you want abs year round

1. Crunch your life away

Ab-focused exercises such as Crunches and Sit-ups have their place. However, most people perform them incorrectly and have other muscular imbalances (weak core, including hips and back) that make this exercise super ineffective and a painful waste of time.

What to do instead if you want to get abs:

If you want to get rid of that layer of fat on your abs, it’s best to engage your entire body in compound movements like Squats, Lunges, or Burpees. Additionally, plank-based bodyweight movements like Push-ups and High Plank Knee-to-Elbow, which can be found in the adidas Training app, are much better fat burners than any isolation exercises for the abs.

How to get "six pack" abs

2. Train your abs every single day

Just like any other muscle, your abs need a break too! That doesn’t mean you can’t activate your ab muscles during your warm-up with exercises like Planks, Inchworms, and other balance and stabilization exercises , but you shouldn’t train them every day.

What to do instead if you want to get abs:

Instead of training your abs every single day, throw in a high intensity workout here and there to burn more fat and reveal those abs sooner, like this crazy 10-minute full-body home workout or one of these Tabata workouts.

How to get "six pack" abs

3. Go on a crash diet

When changing your eating habits, don’t do something that you cannot maintain AT LEAST 80% of the time (if not more!). If it promises fast weight loss, you can almost guarantee fast regain.

What to do instead if you want to get abs:

Slow and steady wins the race. Reduce your daily calorie intake (calculated with the total daily energy expenditure calculator) by 300-500 calories a day, not more. Focus on improving your diet slowly and keep it healthy long-term — start by quitting sugar and avoiding what some mistakenly consider “healthy foods”! Don’t worry, with these tips you can eat healthy on a budget, too.

4. Forget about your diet completely

It’s 100% true: abs are made in the kitchen. You need to be mindful of what you are eating. Even if you’re exercising 3-5 times a week, horrible eating habits will make it impossible to get abs. If you can’t lose body fat, it can be due to the fact that you’re eating too much (duh!) but also that you’re not eating enough!

What to do instead if you want to get abs:

Start tracking your food today — you’ll become a pro in no time! Plus, you can learn the benefits and importance of food tracking and practical tips for food tracking. Consistency, not perfection, is the goal!

How to get "six pack" abs

5. Do the same workout routine for longer than 4-6 weeks

Our bodies are really smart and great at adaptation. If you realize you’ve been doing the same workout routine for months, you need to mix it up!

What to do instead if you want to get abs:

Try new exercises, go to a different workout class…just do something different!

Check out these ideas:

6. Drink alcohol on a regular basis

For some people, excessive calories from alcohol aren’t really the main problem. It’s the food choices made after a night out: greasy burgers, taco truck, hot dog stand, or a big bag of chips. Sound familiar? So not only are you getting more liquid calories than you need, but also overeating in the end.

What to do instead if you want to get abs:

If you’re really serious about getting and maintaining your abs, you might want to think about your regular weekends at the bar.

Don’t forget to drink enough water ! For inspiration, check out this testimonial about how quitting alcohol can help you get fitter .

How to get "six pack" abs

7. Stress out all the time (about having abs or anything else!)

It’s one thing to have a stressful day here and there, but when stressful days are a recurring thing leading to a stressful life, it could be a huge reason why you cannot see your abs. Studies have shown that chronic stress is associated with higher levels of obesity .

What to do instead if you want to get abs:

Take time for you, because you’re the only one that can do that! Don’t forget the benefits of walking, meditation, and writing down and reflecting regularly on the things for which you are grateful.

8. ONLY do low-intensity steady state cardio (LISS)

As mentioned in number 5, you have to mix it up! When it comes to cardio, you don’t only want to go for slow and steady runs .

What to do instead if you want to get abs:

Add some HIIT into your routine as well. HIIT and LISS cardio both play a role in fat burning and helping to get that ab definition. Interval training really helps you burn a lot of calories, so include it in your workouts if you want to get abs!

How to get "six pack" abs

9. Forget about recovery

Working out seven days a week is not the answer. In fact, the magic happens during your rest days and recovery, not during your workout. Working out is stress on your body, but it’s definitely good stress as long as you’re not overdoing it.

What to do instead if you want to get abs:

On your rest days you don’t have to be inactive; take a walk or try some of these yoga poses .

So, how can you get abs at home?

Abs can be made at home, but don’t expect a magic bullet! Take a closer look at your workout and nutrition habits. Avoid the 9 biggest mistakes listed above and make sure to include interval training in your workout schedule. This will speed up your results and help you keep your abs all year round.

Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more!

Workout Details

  • Duration: 17 Minutes
  • Calorie Burn: 128-192
  • Difficulty: 4/5
  • Equipment: Mat, No Equipment
  • Training Type: Low Impact, Strength Training, Toning
  • Video Player: View on YouTube

How to get "six pack" abs

In this Six Pack Burn Out workout video, we utilize a number of the more challenging abdominal exercises that either isolate the abs or primarily target the abs while also engaging a number of other muscle groups in the body. This combination of movements is designed to not only fatigue your mid-section, but also strengthen your core muscles to improve definition as well as train the muscles to stay contracted even when not in use.

Keep in mind that though this video is great for targeting your abdominal muscles, it (or any ab workout) cannot give you a "six pack" no matter how many times you do it (for fat loss, which can lead to more visible definition of your abs, you need more intense, higher calorie burn routines). However, if you just want to strengthen and tone your abdominals, then this type of workout is exactly what you need.

If you want to remove some fat around your stomach (and other places, as you cannot spot-reduce fat anywhere), then we typically suggest a combination of strength training and HIIT workouts, combined with an abdominal specific routine 2-5 times per week depending on your goals. For example, if you need to strengthen your core, then you need to pick abdominal workouts that leave you sore the next day and only do them 2-3 times a week with a full day's break in between. On the other hand, if you just want to tone, pick a routine that is challenging but focuses more on endurance and does not necessarily leave you sore the next day. With a gentler toning type routine, you can train your abdominals almost every day.

So, be warned that anyone claiming that an abdominal-focused workout alone can give you a six pack is not being truthful. This Six Pack Burn Burn Out video can tone, strengthen, and define your abs, but it won't be enough to drop fat content from your mid-section, as that takes more intense workouts like our HIIT and strength training routines. Understanding the benefits and limitations of each type of training style is the only way to reach your goals—so take your time, do your research, listen to your body, and be skeptical if it sound too good to be true.

Workout Structure:
– 8 Groups of 2 Exercises
– 2 Sets per Exercise
– Tabata Style; 20 Sec Active, 10 Sec Rest
– AB, AB, Format
– No Extra Rest Between Groups

Equipment:
– Exercise Mat (optional)

Warm Up / Cool Down:
– Not Included

Workout:
20 Seconds Active 10 Seconds Rest; 2 Sets each (16 Min Total) [8-12 Cal Per Min]

– Jackknife Crunch
– Side Hip Raise L

– Flutter Kicks
– Side Hip Raise R

– Crisscross Crunch
– Windshield Wipers

– Reverse Crunch
– Russian Twist

– Spiderman Planks
– Knee Tuck Crunches

– Back Extensions
– X Crunches

– Plank Extensions
– Butterfly Cross Crunches

– Crunches
– Planks (second round for max time)

Though this workout primarily targets the abs, it also gets enough other muscle groups together to burn a good number of calories. On the low end, this video will burn around 8 calories per minute and on the high end it will burn 12 calories per minute. That range gives you the potential of a 128 to 192 total calorie burn for this 16 minute workout. Remember you can always burn more or less depending on your modifications and personal level of effort.

Have you tried everything and still cannot get the six-pack abs you desire? There are several reasons why even after trying every workout in the book, people still don’t get to see the results they want.

From a lack of contraction of the abdominal muscles to an increase in cortisol levels, several factors can prevent your dream of having that ideal physique from turning into reality.

Several coaches, health experts, and trainers have devised various workout programs, but only a few are based on solid research and guaranteed positive results.

Nevertheless, some programs are devised keeping the latest studies in consideration; one of these is the Apex Abs programs.

Apex Abs, put together by a military doctor, works differently than any other fitness program you will come across. The workouts and regimens in the program will flip the switch in your body, allowing you to get shredded like never before.

The program has helped thousands of people get the physique of their dreams, receiving countless thumbs-ups and positive reviews. This article looks at how Apex Abs does what all other workout regimens have failed to do.

What is Apex Abs?

Apex Abs is a workout program that turns on the biochemical switch inside the body, which allows the user to build muscles and sculpt a perfect physique. The program is based on a discovery made by scientists at the Harvard Institute for Biologically Inspired Engineering; it makes the best out of the latest research to provide unmatched results.

The program has been tried by 57,000+ men, who have all finally been able to get a shredded six-pack after years of trying everything else out. It maximizes abdominal muscle gain and build-up by increasing signal strength to the abdomen, something many people do not pay enough attention to. The workouts in the program release tension deep within the abdominal muscles and allow for a full contraction, which ultimately leads to muscle gain.

Divided into three phases; alpha, bravo, and charlie, Apex Abs will completely turn your life around. People who had never been able to get the abs they wanted could not believe how quickly and effectively the program worked for them.

Who is behind the Apex Abs program?

The Apex Abs program is the brainchild of Dr. Tyler Goodale. Tyler has a doctorate in exercise science combined with 20 years of experience; he has spent over a decade training natural athletes and special forces soldiers, which shows that he is worth listening to when it comes to exercise and workouts.

In his attempts to help his friend Todd, an ex-elite SWAT team member, Dr. Goodale came across the science responsible for ab build-up and was the key to getting the ultimate six-pack abs. He has shared his invaluable research with the world in the form of the Apex Abs program, the ultimate body sculpting program that works for everyone.

How does Apex Abs work?

The Apex Abs program works uniquely; it is much more effective than all other programs and targets the main root of the problem. Its working is explained below:

Restores signals to the abdominal muscles

First and foremost, Apex Abs works by restoring signals to the abdominal muscles. These signals get blocked due to stress and the build-up of tension deep within the tissues. Apex Abs ensures the release of pressure deep within these muscles and allows for the complete contraction of the muscles, leading to muscle build-up. Moreover, Apex Abs also awakens any muscle tissues that do not receive signals from the nervous system; this causes muscle stimulation and helps gain muscles.

Reduces belly fat

The program contains a set of abdominal exercises that burn off stubborn belly fat and get your abdomen into shape. These exercises are unique in the work they perform; they maximize the core strength and get the muscles into shape, providing perfectly sculpted six-pack abs.

How many phases does Apex Abs have?

Apex Abs is divided into three different phases; these phases vary in intensity, and if you make it to the last phase, you will have the body that everyone around you will envy.

Alpha Phase

The Alpha Phase is the start; it wraps solid muscles around the core and starts something great. It activates the muscles in the abdomen and maximizes the signal strength, which leads to muscle gain. The alpha phase also leads to fat reduction in the abdomen area.

Bravo Phase

In this phase, your abs become more hardened, and everything is taken to the next level. This phase maximizes fat metabolism, and your abs become more visible and solid as you progress along with the bravo phase.

Charlie Phase

The Charlie Phase is the most intense of the three phases; nevertheless, the abs you will get after this phase will be beyond anything you ever imagined.

Apex Abs Customer Reviews

The Apex Abs program has received super-positive reviews, and all the customers have vouched for its effective results. Chuck Holland, a customer, had this to say about the product:

“Love it. It’s amazing what you can achieve by putting in just a few minutes a day. You can pretty much smoke yourself in 5 minutes. Try doing burpees for 5 minutes straight. Lose your lunch.”

Apex Abs Discounts and Bonuses

Apex Abs Final Word

Apex Abs is the ultimate ab-workout program; it works when nothing else does. Thousands of customers have tried it, and the results it has yielded speak for themselves. If you have tried everything else and still do not see the results you want, Apex Abs is what you need in your life.

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The answer to this question is not a simple one. Are visible abs 100-percent genetic, or can anyone achieve this fitness goal with the right approach?

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Back in the day, a set of six-pack abs was considered the highest achievement a gym goer could accomplish. These days, we know that fit bodies come in many shapes and sizes, but many trainees still strive to chisel out their abdominals. If that’s one of your goals, keep on reading!

Whether or not genetics are entirely to blame for abdominal development is a question that many a lifter has asked (or perhaps yelled at the sky, fists clenched, toward the end of a particularly grueling cardio session). And the truth is, it depends . Here, I’m going to break down why that’s the case, and how you can work toward a carved-out core if that’s what you’re after.

If you’ve ever read the famous Malcolm Gladwell book Outliers, you know there are always exceptions to the rule. So someone can be genetically blessed as an athlete, but ultimately that will only take them so far. If they don’t spend time perfecting their sport, learning the finesse of the game and clocking hours on the field, the less genetically blessed will eventually out-train them every single time . Similarly with abs, genetics will help you, but they will only get you so far.

What Role Do Genetics Play in Ab Development?

The thing about genetics is that they play a large role in where you store body fat. Someone with “good genetics” can sit at a higher body fat percentage and still have totally visible abs because they store more fat in their hips or waist as opposed to their midline. On the other hand, someone at that same body fat percentage who holds more body fat at their midline would find that their abs are not as visible.

In the 2021 study Genetics of Body Fat Distribution: Comparative Analyses in Populations with European, Asian and African Ancestries, researchers looked at different ethnicities and the genetics of fat distribution. While it is clear genetics control fat distribution, research also found that, “genetic factors in fat distribution are more likely to be sensitive to sex than to ethnicity.”

None of this information is Earth-shattering when it comes to the fact our male counterparts generally find it easier to attain a six-pack. However, if someone with amazing genetics leads a sedentary lifestyle, doesn’t exercise and doesn’t train their abs, odds are those good genetics won’t matter.

Moreover, everyone’s abs are shaped differently. No two people are born with the same anatomy, which causes the rectus abdominis to look different on everyone. The rectus abdominis is divided into sections by tendons, and those sections both define your abs and determine how they line up. If they are misaligned, there isn’t a whole lot you can do about it — your genetics 100 percent determine that. Staggered or uneven abs can give the illusion of a 7 pack, 9 pack, or less visible abs in general.

“ There are a number of genes responsible for the storage and mobilization of fatty acids. Small differences in the distribution of these proteins seem to determine where your body preferentially stores and releases fat. You cannot change this,” says M2 Performance and Nutrition Founder and PhD in immunology, Mike Molloy. “ While visible abs might seem like the end-all-be-all of life to some , there are actually some major health benefits to having more subcutaneous fat (beneath the skin) compared to visceral fat (fat around organs), since excess visceral fat is a major health risk. You may not have a six-pack, but it ’ s likely you will have a lower risk for metabolic disease.”

Again, make no mistake: Abs are not a measurement of fitness and health. Having visible abs won’t protect you from back pain, and it won’t mean you’re the fittest person in the room. But even without helpful genetics, abs are attainable . Here is how.

5 Ways to Maximize Your Abs’ Potential

1. Sleep 8 Hours Every Night

Sleep is one of the most underutilized and holistic means to change body composition. Nothing will boost your metabolism faster than a good night sleep, so if you want to look lean and feel great, this is a non-negotiable.

Develop a solid nighttime routine that you can stick to. Sleep in a dark, cool room, limit screens before bed, invest in blackout shades, cut out alcohol on weeknights, and try not to consume any caffeine after 2 p.m.

2. Hydrate

Our bodies are mostly made up of water, so if you want to look lean, stay hydrated . Try to consume at least half your body weight in ounces of water each day. You can use your urine as a guide to hydration — just a little yellow is where you want to be.

3. Consume Mostly Whole, Minimally Processed Foods

Most of your diet should consist of higher quality foods. Fill most of your days with high quality meat, fish, veggies, potatoes, white rice, squash, oats, fruit, nut butters, avocados, and healthy oils. Shop the perimeter of the store and keep your meals fresh and simple.

4. Train Your Abs

If you want your abs to show through, you need to actually train them . Focus on exercises that require time under tension (a topic I’ve discussed extensively here ). Although it may seem like a good idea to knock out as many exercises and reps as you can, working in high rep ranges (like 50 unbroken sit-ups) is great for cardio but won’t get you very far when it comes to core development. Think about incorporating moves like hollow body holds, strict toes-to-bar/toes-to-waist, v-ups, planks and boat pose, which all place your abs in tension.

5. Manage Stress

Chronic stress can lead to elevated levels of cortisol, which can stimulate your appetite and cause weight gain. If you are genetically predisposed to gain belly fat, this will decrease your chance of seeing visible abs.

When you think about your upper abs, you’re really thinking about the top half of a muscle group called the rectus abdominis (known as your “six-pack” muscles), which runs down the front of your core from your ribs to your pubic bone. (FYI: This muscle group actually contains eight segments, not just six. but who’s counting?)

It’s important to keep your entire core strong by doing a wide variety of exercises—from isometric moves like planks to spine-flexing classics like crunches. However, if you want to specifically target your upper abs, you can do that by focusing on movements that involve pulling your chest toward your pelvis—or vice-versa.

Though the exercises in this upper abs workout do work your entire core (it’s all connected!), they’ll especially fire up that top half of your rectus abdominis.

Time: 20–25 minutes

Equipment: mat, light weight (optional)

Good for: u pper abs (rectus abdominis)

Instructions: For this workout, you’ll complete three or four rounds of the following four circuits, which each consist of either three or four moves. Perform each exercise for 30 seconds, then immediately continue to the next exercise in the circuit. Once you’ve completed the circuit, rest for 15 to 30 seconds, then repeat either two or three more times. At the end of each circuit, rest for 60 seconds and proceed to the next circuit. Repeat until finished.

How to get "six pack" abs

A lot of people believe that ab muscles or an enviable set of six-pack abs are a distant and unachievable goal—especially if you’ve not paid through your nose for a gym membership. This is a myth. Abs are made in the kitchen by eating clean and working on your core muscles: the abdomen, pelvis, lower back and hips.

Your core’s responsible for stabilising the body’s balance as well as lowering the risk of a back injury, reducing the chances of developing a poor posture (straighten those shoulders now, please) and of course a chiseled torso. Notably, the latter requires time, effort and consistency. Abs are indicative of great overall body fitness, so to build Greek god-level abs you have to start by burning your body’s excess fat content by following a cardio and a weight training routine—and not just dropping down on a mat and doing a crazy amount of crunches!

Slowly, you can introduce a number of ab workouts to this routine to pave the way towards building six-pack abs worth grating cheese on. Below, we highlight 5 such equipment-free ab exercises that can be clubbed together to create a home ab workout routine as well.

5 best home ab workouts to build six-pack abs:

Marching planks are an updated version of the regular plank, where you march your legs, while holding the same heroic position of that of a simple plank. Lie on the floor and ensure your elbows are bent 90 degrees and both forearms are resting on the floor. Slowly lift your body off the ground—do not arch your back. Keep your abs and glutes tight and once your body has formed a perfectly straight line from the crown of your head to your heels, commence your march by slowly raising one leg after the other. Ensure your legs are straight. Try and hold the plank and march as long as you can and repeat x 3 to start with. You can gradually improve your timing and rep count.

V-ups is a great strength-based core exercise that is used to target the abdominal muscles as well as tone stubborn belly fat. It requires one to lie down on their backs with their hands stretched above their heads. Once you’ve laid yourself down in this position, lift your arms and legs off the floor – bending your knees slightly to crunch forward and touch your toes—much like forming a gigantic V with your limbs. Repeat this 15 times in sets of 3.

Scissor or Scissor Abs workout or Scissor Kicks work on your core muscles, glutes and quads. It involves one lying flat on their back, with your palms pressed onto the floor while you raise your legs in the air slightly and flutter them up and down, without ever touching the ground. Repeat this 15 times in sets of 3.

The canoe crunch workout is exactly what you think it is—and as the name suggests. But instead of lying down with your hands behind your head and continual rise ups, the canoe crunch requires one to sit up and row a canoe while bending your knees to match rhythm of your canoeing hands. Repeat this 15 times in sets of 3. If this exercise proves to be a little challenging for you then you can always go back to doing simple ab tuck-ins with your hands resting on the side of you knees.

The Russian Twist is a great workout movement to tone not just your abdominal muscles but also your shoulders and hips. You can begin this exercise by sitting on the ground with your legs – both upper and lower bent at a 90 degree angle. Keep your back as straight as possible and twist one side of your body as far as you can go, with your arms stretched out or folded in in front of you. Repeat the action for the other side as well to complete one rep. Try and twist on both the sides of your body as far as you can for best results. Repeat this 15 times in sets of 3.

Try the 5-minute workout designed specifically for your age: 30s, 40s, 50s, 60s, or 70s!

How to get "six pack" abs

Here’s the honest truth about a flat belly: If there was one food or exercise that could guarantee it, you’d probably already know about it (and somebody out there would be making Jeff Bezos–type money on it!). Our bodies change as we age, so there’s no one-size-fits-all solution; plus, abs are the result of a variety of factors. Fortunately, the most important ones are in your control—at any age.

Strong abdominals aren’t just about clothes that fit well: They can prevent back pain, make everyday movement easier, and help you maintain your balance throughout your life. To help you get all those benefits, we talked to nutrition, fitness, and women’s health experts, as well as women in their 30s, 40s, 50s, 60s, and 70s who prove the expert tips for abs at every age really do work.

“I have 50-year-old patients who have had 3+ pregnancies who maintain defined abdominal muscles,” says Tyler Handcock, M.D, an ob/gyn in Round Rock, TX. “The majority of these patients adhere to a balanced diet and schedule a variety of exercise.”

Here you’ll find guidance to live by—and the ultimate ab fitness routine for every decade of your life.

The top two secrets to abs at any age

Food and exercise will give you strong, lean abs—if you fit them together the right way, experts say.

Certain foods trigger a spike in insulin, explains Laura Mangum, R.D., L.D., a registered dietitian in Austin, TX, and that can lead to extra fat stored around the midsection. Magnum says people often want to cut out sugary foods and processed carbs, but end up with artificially sweetened products. Even “natural” sugar is still sugar, so focus on whole, nutrient-dense foods, such as beans and lentils, sweet potatoes, and winter squash. These are full of fiber, water, and have a low glycemic response—so they won’t trigger that potentially harmful insulin spike. A well-researched choice to help you get there is the Mediterranean diet.

And remember that carbs are not the enemy. I myself am an exercise physiologist, and I like to remind people that you need the proper fuel for exercise: To maintain a lean physique, you need a combination of intense cardio and strength training. The body’s most efficient energy supply for intense cardio is carbohydrates.

Along with cardio to stay lean, your abs need strength training to build muscle. Sarcopenia, or loss of muscle mass, is a natural and inevitable part of aging—and less muscle means your midsection gets softer. “The good news,” explains Ayla Donlin, Ed.D.,a certified health coach in Laguna Beach, CA, “is that sarcopenia can be mitigated via lifestyle choices, specifically, strength training and balanced nutritional practices.” Donlin says that in order to maintain muscle mass, you need to challenge your current strength so that your body has no choice but to adapt. “For example,” she says, “if you have been doing lunges using 15 pound dumbbells for years, you may consider trying out 17.5 pound dumbbells for a new challenge. Small, incremental increases in weight are safe and effective.” Another key tip from Donlin: “The magic is in the consistency of our daily habits.”

Whatever your age, start your ab journey with this warm-up video, then scroll down to find inspiration and a 5-minute workout for your life stage (or mix and match them all—they’re all-around winners).

The makers have started the countdown of the trailer with an impressive poster release.

How to get "six pack" abs

The New ‘RRR’ Poster Sees Jr. NTR’s Fierce, Bloodshed Bheem Tied With Ropes( Photo Credit – Twitter )

Ever since S.S Rajamouli has announced his next pan-Indian movie ‘RRR’, there has been huge anticipation and excitement around its release. It is one of the most awaited films nationally. After announcing the release date, the makers have released a new poster of the film featuring Jr NTR as Komaram Bheem, giving us a small glimpse of what can be expected from the actor in the film.

The new ‘RRR’ poster sees fierce, bloodshed Bheem tied with ropes flaunting his six-pack abs, while the RRR movie symbol at the backdrop features Ramcharan’s face imprinted on it.

The makers have started the countdown of the trailer with an impressive poster release.

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How to get "six pack" abs

How to get "six pack" abs

Earlier, the makers have released two songs from the film. ‘Janani’ is a soulful song which will awaken the patriot in you, and other was a small glimpse of the bond that revolutionaries, Alluri Sitarama Raju and Komaram Nizam of Hyderabad respectively share with each other, in a song title ‘Nacho Nacho’.

‘RRR’ is a fictional story about two Indian revolutionaries, Alluri Sitarama Raju and Komaram Bheem, who fought against the British Raj and Nizam of Hyderabad respectively. Apart from this, there are many details that are not revealed, like Ajay and Alia’s character for starters, even the song Janani doesn’t give out a clear picture about the film or their characters.

As the story is going to be emotional yet filled with a lot of action and drama and plus the scale it has been made is so huge that the makers want the audiences to enjoy the visuals in the theatre. RRR includes a star-studded lineup besides lead actors Ram Charan and Jr NTR. Ajay Devgn, Alia Bhatt, Olivia Morris will be seen in pivotal roles while Samuthirakani, Ray Stevenson, and Alison Doody join in as supporting roles.

Jayantilal Gada (PEN) has bagged the theatrical distribution rights across North India and has also bought worldwide electronic rights for all languages. Pen Marudhar will be distributing the film in the North Territory.

The Telugu-language period action drama film is produced by D. V. V. Danayya of DVV Entertainments. RRR is releasing on 7th January, 2022.

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