Let’s face it, the fitness world is full of people that are trying to sell you the next six pack secret, trick, or workout contraption.

By the end of this article, you will know exactly what you need to do with your nutrition and your training, to have the six pack core you’ve always wanted.

Yep, free wisdom that I wish I was told to my face years ago.

I struggled with this area of my life for years — as you can tell. I was certainly not turning heads at the beach.

And the reason for being stuck in this frustrating rut was due to the following list of stupid ideas that I bought into:

  • Focusing on doing endless crunches on the ab crunch machine (just like those Danoz Direct commercials!)
  • Watching YouTube videos of ripped guys doing ab workout routines in 2 minutes. And worse, believing that it would only take 2 minutes per day of ab exercises — yeah right!
  • Eating vegetables and the six pack would make an appearance. Ha!
  • That all I had to do was get super lean and those hidden abs would suddenly pop — nope (see the next image!)

Let me show you what my physique looked like after I reduced my body fat percentage.

As you can see — no abs! Wtf! Yeah. Frustrated.

Long story short, I went on to figure it out and eventually won first place in a fitness model competition.

Like most things related to fitness, the real way to get six pack abs–for both guys and gals–is pretty straightforward.

In this article, I am going to break it all down for you and you will never have to buy another BS idea ever again.

How To Get A Great Six Pack (& Core)

The real “secret” to getting a great six pack is always going to be a combination of two important concepts.

1. Reducing your overall body fat percentage.

For guys, depending on how much muscular development you have, abs do not start showing up until within the 10–15% body fat range.

The greater your abdominis rectus (abs) development is, the sooner you will see them beginning to pop as you slowly reduce your overall body fat percentage.

For the ladies out there, it will be around the 20–25% range.

The following charts will give you an idea of what to expect a physique to look like at different body fat percentages.

For guys, a body fat percentage of around 8–9% is very maintainable and is what I am personally sitting at as I write this article.

For the ladies.

As you can see, the look that women are chasing is around the 17–19% range and are very sustainable all year around.

2. Performing weighted ab and core-related exercises on a regular basis.

For your abs to get bigger and really pop out, they must be subjected to progressive overload — just like any other muscle group.

To achieve progressive overload, you must do ab and other core exercises where the weight (resistance) of that exercise is incrementally increased from one week to the next. This is the biggest mistake I see people make that are trying to get abs — failing to do weighted ab exercises!

Specifically, it means some of your ab exercises must be weighted. I’ll share some options with you very shortly.

Only focusing on body weight ab exercises will not progressively overload your abs to anything substantial. Trust me. Don’t make me show you my unimpressive physique again…

This was what my physique looked like after I reduced my body fat percentage to 12–13% and did crunches, leg raises, air bikes, Russian Twists, and so on.

No progressive overload. No weighted ab exercises. I failed…

In addition, a great six pack only looks great when they are trained with the other muscles that make up your core (serratus, TVA, obliques, and so on.) I call these the “framing” muscles which — like a picture frame — complete the overall look of a six pack.

Building a great six pack requires that you do both ab exercises that train your rectus abdominis and exercises that train the other core muscles that complete the look we want.

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My Favourite Ab Exercise List

The following exercises are pretty much the only ab exercises I have been doing for the past 3–4 years. Click on the links to view a demonstration of each one.

I need to remind you that you still need to do exercises that will work the remainder of the core muscles that essentially “frame” the abs!

Failing to do this and you won’t look shredded! You’ll look like this guy.

Abs with no serratus development. The serratus muscles is what gives the shredded look.

Now that you know the exercises to directly target your abs, let’s look at exercises you need to do that will bring in the rest of your core muscles (to get that “shredded” look!)

How To Develop Your Core Muscles

Beside the exercises we’ve mentioned, you must do heavy compound weight lifting that will effectively engage your entire core.

The exercises that I have been doing for the past few years in my workout routines have been the following (click on them to view a demonstration.)

I wrote an article over here which discusses how you can build a simple workout routine using these very powerful exercises. I encourage everyone starting out to do this (and send me your transformation story in 6 months from now!)

How I Program My Ab Routine

Abs are one muscle group you can actually get real benefit from, taking them to failure — which is what I typically do with my own ab training.

This is how I kick-off my ab training session:

  • Ab Wheel Roll-out (to failure,) followed immediately by
  • Captain’s Chair Leg Raises (to failure,) followed immediately by
  • Weighted Cable Crunch, 8–10 reps.

Rest for 1–2 minutes. Repeat 3 times. Done. Nothing fancy.

If you want to learn how I perform this routine, you can check it out in my free online digital six pack course here.

And if I am really trying to build my abs — I will run this routine twice per week. And I will usually include this routine at the end of my normal Push-Pull-Legs routine.

Sometimes I change the order of the exercises around. Sometimes I slide in a few different ab exercises in there. However, the Ab Wheel Roll-out (which I personally travel overseas with — I’ll prove it in the photo below!) and a weighted ab exercise, is always included in the routine.

The green ab wheel is in my suitcase, along with my protein and some protein bars. This is how I travel 🙂

Most importantly, you must be able to add weight to that weighted ab exercise week after week, otherwise you are not progressively overloading your abs and core.

If you need any help or have any questions, please leave them in the comments below. I will be happy to help you out!

LEARN HOW TO CREATE YOUR OWN MEAL PLANS AROUND THE FOOD YOU LOVE THE MOST, WHILE BUILDING THE BODY OF YOUR DREAMS.

90% OFF LIFETIME ENROLMENT TO MY MEAL PLANNING MASTERY COURSE

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