Did you know that we all have abs? They’re right there where they belong. We’ve just piled on a few extra centimeters of fat, so we need to work hard to bring them out in all their sexy glory. To get perfect abs, you’ll need to train hard and give up your favorite sweet treats. But it’s definitely worth it—especially when summer is just getting started. Remember, visible abs depend mostly on the percentage of body fat in this area and, therefore, on your diet. You remember the 80:20 split in favor of a healthy diet, right? Training mainly affects strength, not the appearance of your abs.
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If you’re a fan of sculpted bodies and a well-defined six-pack, read on to learn how to get those abs you’ve always dreamed of.
Exercises to Sculpt Your Abdominal Muscles
- Cardio
It’s hardly surprising that cardio is an essential part of your workout program if you’re looking to show off defined abs. As we mentioned, they mainly “show” once body fat has been burned off. And cardio is your best ally in achieving that. So get sweating on the treadmill or elliptical.
- Weighted Sit-Ups
Lie on the floor with your knees bent and feet flat on the ground. Hold a moderately light barbell plate or dumbbell in your hands and extend your arms toward your knees. Hold this position and begin performing full sit-ups. The key is to focus on contracting your abdominal muscles. Use lighter weights and secure your feet to something if necessary to keep yourself steady.
- Sit-Ups with Arms Overhead
Lie on the floor with your knees bent and feet flat on the ground. Extend your arms overhead and clasp your hands (your upper arms should be beside your ears). Keep your arms still in this position throughout the exercise. Lift your torso and shoulders off the floor, pause briefly at the top, then return to the starting position. Don’t forget to add extra weight here for a greater effect.
- Plank on a Stability Ball
Get into a plank position using a standard stability ball. Your hands should be shoulder-width apart on the floor, and your legs should be extended with your feet resting on the ball. Keep your body in a perfectly straight line. Hold this position for 60 seconds. Don’t underestimate how challenging this exercise is. We guarantee that this one minute will feel quite long and intense.
- Mountain Climber
Get into a plank position on the floor, supporting your body on your hands and toes. Keep your arms straight, as you would for a push-up. Bend your right knee and bring it toward your left hand, then bring your left knee toward your right hand. Alternate legs this way. For an extra challenge, you can add ankle weights.
Nutrition
As mentioned earlier, to sculpt perfect abs, we need to reduce body fat in this area. That’s why nutrition is key. We recommend eating 5–6 small, well-balanced meals a day, spaced 3–4 hours apart.
Don’t starve yourself! Eating is important, because hunger is almost as harmful as overeating. Aim to get around 50% of your daily calories from protein, 40% from carbohydrates, and a minimal amount from fat (10%). Muscle fibers are made up of dense protein molecules that are damaged during exercise, so you’ll need more protein to repair muscle tissue. Carbohydrates also play an important role in the body, but they shouldn’t be our main source of food. Try to avoid simple sugars such as cane sugar, honey, fruit juices and syrups, and limit your fruit intake.
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Remember to keep your body well hydrated. We recommend drinking at least 2 liters of water. Alcohol and fizzy drinks are strictly off-limits. Water helps your body absorb nutrients and digest food, improves your metabolism, and flushes toxins from your system.
First Results
When can you expect to see your first results if you follow the exercises above and eat right? Unfortunately, we can’t give an exact answer, because everyone’s body is unique and results appear at different times. However, we can guarantee that if you do the exercises at least twice a week—3 sets of 12–15 reps—and watch what you eat, you’ll see results soon. Most likely, your top two abs will show first, while the lower ones will take the longest. That’s because most abdominal fat accumulates in the lower belly.
Above all, stay persistent and pursue your dream. Like everything else in life, getting six-pack abs takes consistency.
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