All of us have 6 pack abs underneath our belly fat somewhere, but making your abs pop is more simple than you might think.
Getting 6 pack abs simply comes down to eating in a calorie deficit long enough coupled with a proper core workout routine.
How to Get 6 Pack Abs
If you want to get 6 pack abs, you need to eat in a calorie deficit to lower your overall body fat percentage.
To lower your body fat percentage, you need to lose body fat. To lose body fat, you need to eat in a calorie deficit.
You need to burn approximately 3500 calories to lose one pound of body fat, so consuming fewer calories than your body burns daily is the only way to lose body fat.
Multiply your body weight, in pounds, by the number 11 to calculate how many calories you should eat to sustainably lose fat. Eat about 150 grams of protein per day and a mix of fats and carbs.
The saying "abs are made in the kitchen" really is true, but combining a calorie deficit with an effective core workout routine will take your ab development to the next level.
The Best Stability Core Exercises:
1.) L sits
The L sit is an excellent exercise to build a stable core. It will work your lower abs, your upper abs, and even your hip flexors.
Performing an L sit requires strength, flexibility, and endurance, making it truly one of the best core exercises you can incorporate into your ab workout.
2.) Planks/Side Planks
Planks and side planks are classic core stabilizing exercises and for a good reason. They work gangbusters!
The standard plank will strengthen your lower abs, upper abs, and buttocks, and the side plank will carve your obliques out of steel.
Throw in a few planks into your workout routine a couple of times per week to build an incredibly strong core.
3.) Renegade Rows
Renegade rows are excellent because you focus on stabilization and reps at the same time.
Furthermore, you can use heavier dumbbells to increase the movement's difficulty, so you can become measurably stronger with these.
4.) Bridge Hold/Back Bridge
Performing bridge holds or back bridges a couple of times per week will keep you about as injury-proof as you can become.
With ab training, so much emphasis is on the crunching motion.
Still, fitness experts rarely mention the importance of stabilizing your core in the opposite direction (probably because you don't necessarily "feel the burn).
Furthermore, the bridge hold or back bridge can even make you slightly taller because it stretches out your spine. So if you're short like me, there actually is some hope of gaining an inch or two!
The Best Repetition Core Exercises:
1.) Hanging Leg Raises/Hanging Knee Raises
Hands down, the best core exercise that you can perform for repetitions is the hanging leg raise.
If you cannot do hanging leg raises, opt for the hanging knee raise until you have the strength and flexibility to perform the former.
This exercise will tear your upper and lower abs apart (in a good way, obviously), so throw these into your workout routine once a week.
2.) Ab Wheel Rollouts
The ab wheel rollout is also an excellent repetition core exercise. Rolling out as far as possible will reap the most benefits.
This core exercise will stabilize everything from your hip flexors, lower abs, upper abs, and obliques to your chest and shoulders!
3.) Sit-Ups/Weighted Sit-Ups
Sit-ups are far superior to crunches because they demand more range of motion.
Hopping on the decline bench to knock out some sit-ups is a sure-fire way to get a good ab workout in at the end of your workout.
If regular sit-ups are too easy for you, grab a dumbbell or a medicine ball to increase the resistance. This will carry over to developing stronger abs and, overall, a much more stable core.
4.) Scissor Kicks
Scissor kicks are perfect for developing flexibility in your hip flexors and demolishing your lower abs.
Focus on the range of motion with this exercise. Try to point one leg perpendicular to the ground with the other parallel with the ground.
In other words, form a 90-degree angle with both of your legs then switch. If you don't have the flexibility to reach 90 degrees, work your way up to it.
Again, it's a movement that will strengthen your core and also improve your flexibility—double whammy.
High-Intensity Interval Training for 6 Pack Abs
Sprints are an incredibly beneficial exercise to incorporate into your workout routine to get 6 pack abs.
Sprinting requires your body to be both lean and strong for you to sprint quickly. Just google a few images of sprinters, and you will see that they rock some pretty impressive physiques and sport an incredible set of 6 pack abs.
Make sure you warm up before you go off and sprint as hard as you can. I've pulled my hamstring a couple of times from neglecting to do this, so learn from my mistakes!
Although we prefer not to use it often, punching is one of the most functional movements humans can perform.
Punching utilizes not just your arms and chest to throw punches but your entire core! There's a reason why boxers have some pretty impressive-looking physiques, and practically all of them have 6 pack abs.
Just make sure to properly take care of your wrists if you choose to incorporate boxing into your routine to get 6 pack abs.
Wrap your wrists to make sure they stay straight during your workout and wear boxing gloves to protect your knuckles from getting bruised up.
Conclusion on How to Get a good 6 Pack
It all comes down to eating in a calorie deficit and training your abs properly.
Your core is just like any other muscle in your body, so train it accordingly, and you'll be sporting a sexy six-pack before you know it!