Abs are the holy grail of fitness. A flat stomach is one of the most sought after fitness goals of all time. I’ve talked to countless people about their goals and getting a six pack comes up all the time.
I totally get why. I mean, I can distinctly remember day-dreaming of impressive abs when I looked in the mirror back in middle school.
According to Google’s analysis, “six pack” is searched an average 201,000 times per month.
Turns out I’m not the only that’s ever dreamed of a six pack. There are literally hundreds of thousands of us interested in uncovering our abs, flattening our stomachs, and feeling confident without a shirt on.
But how do we get those coveted six-pack abs?
It’s actually a lot simpler than most people think. You don’t have to live in the gym or starve yourself to get a six pack. In fact, you can do it from home with bodyweight exercises and delicious food.
It is possible—for you, for anyone, for everyone.
From Chubby to Chiseled (A Six Pack Short Story)
Once upon a time, I was a chubster and painfully aware of it. I really did dream of what it would be like to have abs. But I thought getting them wouldn’t be possible.
I’d gain weight just looking at a piece of chocolate cake. How was I supposed to get a six pack?
Determining that it was impossibly difficult, I went about my life—overweight, out of shape, and unhappy about it. Things only got worse with time.
Eventually, I decided I wanted to be more fit. Now, I wish I could tell you it was something awesome and noble, but it wasn’t. I simply thought losing a few pounds might help my dating life and my ultimate frisbee play.
In retrospect, I realize that being on an ultimate frisbee team may have been the real limiting factor in my love life. But I digress…
The important part is this—I started.
Even though I was convinced a six pack was impossible, I enjoyed going to the gym, losing fat, and feeling better. Huzzah.
But then it happened…
IT happened. It took consistent effort and time, but six-pack abs actually happened.
This quick story isn’t here to impress you. Rather, I want to impress upon you what’s possible.
I know a six pack is possible because I’ve done it. I did what my teenage self thought impossible and uncovered my abs. The six-pack dreams I had eventually came true. And, of course, I lived happily ever after.
It’s time to make that dream come true for you.
You can have a six pack. And I’m about to show you exactly how.
Six Packs Are Simple, Really
I’ve got good news—you already have abs.
Hold on, Ben. My reflection in the mirror says otherwise.
Whether you can see your abs or not, you have them. Getting a six pack is as simple as uncovering what’s already there—your abs—so you can see it.
Anatomically, everybody has abdominal muscles. Together, these muscles make up what’s often called the core. One muscle, the rectus abdominis, is your six-pack muscle.
It serves a functional purpose. But it also looks pretty dang good in a swimsuit.
There’s a problem, though. Most people have excess belly fat blocking the view.
Get rid of abdominal fat and you’ll reveal your abs. It’s that simple. And we’re about to talk about the best ways for you to banish the belly fat. But first, I need to clear something up.
You Don’t Need More Crunches, You Need Less Fat
Getting rid of abdominal fat isn’t a matter of doing more ab exercises. It’s simply a matter of losing fat.
When it comes to your six pack, the ab exercises you do don’t really matter that much.
Losing fat is more important than finding the right ab routine or crunch variation. The more fat you lose, the more visible your abs will become.
I’m not staying ab training is wasted. Building a stronger core will make it all the more impressive when you’re lean enough to see your abs. But more crunches won’t necessarily make you see those abs any sooner.
Usually, ab exercises aren’t very effective for burning fat.
You and your six pack would be better off losing fat than doing endless crunches. After all, if you haven’t lost enough fat to see your abs, you won’t have a six pack—no matter how many sit ups you do.
Here’s what you should do instead:
5 Proven Ways to Shed Fat and Get a Six Pack
Escalating Density Training (EDT)
The goal of density training is to pack as much total work into your workout as possible. That work, or training density, is simple to measure—sets, reps, weight, and time.
By packing your workouts with training density, you’ll get better results. And you’ll get those results faster.
There are a few different iterations of density training. Escalating density training is one of my favorites.
EDT is incredibly simple and wildly effective. Pick 2–4 exercises and arrange them in a small circuit to create a station. For a full workout, shoot for 3–5 stations with a variety of total-body exercises.
Assign a time period to each station. You’ll complete each exercise at the station in a continuous, circuit-like fashion until time expires. Select a time period according to the number of exercises in the circuit—a longer circuit should take more time than a shorter circuit.
For example, an EDT station might look something like this:
Station 1 – 5 minutes
1A. Squats x 10
1B. Bat-wing sit ups x 10
1C. Single-leg RDLs x 5 (each side)
Rest minimally and complete as many rounds of the exercises before time runs out. Track your training density with total rounds completed at each station. The goal is to do as much work as possible in your training.
Take note of how many rounds you complete at each station. (Get specific. Down to the rep.)
Next time, beat your previous score. This is what puts escalating in escalating density training. But it’s also what gets amazing results. By squeezing in a few more reps or an extra set, you keep moving forward, losing fat, and uncovering that six pack.
Interval Training
Intervals are great for fat loss—even if your intervals are bodyweight exercises. Interval workouts consist of bursts of work followed by rest. There are countless work to rest ratios, usually written as two numbers separated by a slash. (20/10 would indicate 20 seconds of work and 10 seconds of rest, for example.)
See the Article:
The goal is to go hard for the entirety of your work interval.
Do as many reps as possible before time expires. But be sure to maintain perfect form.
To set up an interval training workout that’ll uncover your six pack, start by selecting 5–10 total-body exercises. Next, set your intervals (a two to one ratio is a good jumping off point—say 40/20).
Perform the exercises in a continuous circuit, following the work to rest ratio you. That’s one round. After each round, rest 60–90 seconds before starting the next. Do three total rounds of intervals.
Get creative and have fun with your intervals. If you want, mix it up. Different rounds of intervals can have different work to rest ratios—even if it’s the same workout.
For example, an interval workout might look like this:
Exercises:
1. Jumping jacks
2. Squats
3. Push ups
4. Sit ups
5. Glute bridges
6. Mountain climbers
7. Alternating reverse lunges
Rounds:
– Round 1 – 40/20
– Round 2 – 30/15
– Round 3 – 20/10
Sprinting
Maybe it’s because my name is Ben Johnson, but I absolutely love sprinting. It’s a simple way that you can shed pounds of fat—anywhere.
The magic of sprinting lies in the intensity. They’re hard. And the benefits are amazing.
When it comes to effective sprinting, you don’t want to sprint too much or too long. I usually recommend anywhere from 20 to 40 yards.
More important than the distance is the intensity. If you can’t maintain the same intensity for your entire sprint, they’re too long.
A sprint workout will help turn you into a fat burning machine. And, if I’m being honest, be surprisingly fun. I mean, who doesn’t love doing their best Usain Bolt impression?
It’s important that you don’t overdo it, though.
Shoot for sprint workouts with 2–6 working sets. Because sprints are intense, you want to make sure you don’t push yourself too hard and wind up hurt.
Sprint tips:
1. Don’t neglect your warm up. I mean, you should never skip a warm up. But it’s especially important with sprinting.
2. Always ramp up to your working sets. (Do a few low-intensity sprints, getting progressively more intense, before your working sets.)
3. Don’t be a hero. Start simple (two working sets) and increase from there).
4. You don’t have to go 100% to lose fat. A sprint at 75% effort is still fantastic. If you’re new to sprinting, keep the intensity of your working sets reasonable.
5. Finish by tapering off (like ramping up, but the opposite) and cooling down.
Sprinting is great for losing fat and getting a six pack, but start simply. Progress your sprint workouts as your body adapts.
Mobility Circuits
It’s important to treat your body well as you work on shedding fat and unveiling abs. The last thing you want are workouts that beat you up and get you hurt. That won’t get you lean. And that won’t lead to a six pack.
The fix? Mobility circuits.
Basically, they’re a way to do cardio and make your body feel better. Traditional cardio works because you maintain an elevated heart rate over an extended period of time. This burns calories and helps you lose fat.
But at what cost?
A lot of traditional forms of cardio—like jogging—take a painful toll on the body. Nobody wants that. But countless people keep on doing the same old stuff for cardio. They pound pavement, and before long, their knees, hips, and ankles feel it.
There’s a better way. Mobility circuits will let you burn fat and help your body feel better. Not worse.
Setting up a mobility circuit is simple. String together several mobility exercises in a circuit, perform the circuit, and reap the fat loss benefits (without banging up your body).
Walking
I’m a big fan of walks. For one, they’re meditative and help me destress. They’re also great for fat loss. And even recovery. (Triple win.)
Like any other form of cardio, walking will increase your heart rate and help you burn calories. Because of the low-intensity, your body will primarily burn those calories from fat. Pretty fun physiological fact, right?
Plus, walking is low-impact. Meaning it won’t wreak havoc on your joints while you use it to reveal your abs.
Six Pack Walking:
A fat-loss walk should be brisk and last for at least 20 minutes. If you’re using a treadmill, set the incline to about 12% and use a speed that is just shy of jogging.
Your Ticket to Six-Pack Abs with Bodyweight Exercises
Listen, I know what it’s like. I can remember how daunting—nay, impossible—getting a six pack can seem. But the abs you want can be yours.
I’ve shown you the kinds of workouts that will help you lose fat and reveal your abs. But now I want to do you one better…
I want to help you personally.
More important than knowing the individual pieces is knowing how to make them work best for you, your goals, and your life. That’s what a coach does. And that’s what I’ll do for you.
I’m here to do everything I can to help you uncover your very own six pack.
It’s time for you to start shedding pounds of fat.
It’s time for you to start living your six-pack dream.
And it all starts right here…