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The best exercises to obtain a six-pack are also useful for all of us in improving the strength of our core, a fundamental element of any fitness journey. What are the best exercises for six-packs? How often should you train for optimal effects? Four times a week, according to McLean, is the perfect balance of exertion and recovery. Most of my clients are shocked when I say that they don’t need to do that 5-10 minutes of abs at the end because they’ve already lifted enough and engaged their core muscles with the big compound lifts.”
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“All these compound exercises are full body movements that require your core to be engaged to execute them properly. “To develop the muscles to their full potential I would recommend working on big compound lifts, such as the deadlift, back squat, overhead press, sled pushes, pull ups, the clean, the snatch.
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“Doing a bunch of sit-ups and crunches is surely going to fatigue just the rectus abdominis,” says Ryan McLean, a personal trainer and fitness coach who specializes in strength and conditioning. Some of the best exercises for developing core strength and six-pack abdominals are not the ones that necessarily spring to mind. Not only does this risk physical health, it's also socially isolating and uninspiring and can also affect mental health and body image negatively.” “A body fat-reducing diet can be very strict,” says Baseley, “particularly one that has a goal of extremely low body fat. “A varied and balanced diet should be consumed to ensure no nutritional deficiencies result from this approach,” she says.Ĭonsidering the extreme measures required to obtain a six-pack, it’s worth first taking the time to consider if it’s the right approach for you. “Health should be considered at all times,” says Baseley. It’s a tricky balancing act and one that must be approached with care. “Those in the sports world will typically consume fewer calories than they need to maintain their weight,” says Baseley, “alongside a high protein diet, potentially up to 2g protein per kilo bodyweight per day.” Combined with increased physical activity, this causes the body to lose fat while preserving lean tissue. There are a number of ways to approach a reduction in body fat, but it boils down to achieving a calorie deficit (opens in new tab) (consuming fewer calories than your body needs). Body fat must also be reduced to low levels. If you’re committed to the path ahead, the process is essentially two-fold: your abdominal muscles will need to be trained to make them larger and stronger, increasing their visibility. (Image credit: Vasyl Dolmatov/Getty) How can you get a six-pack?