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A woman performs a crunch on a workout bench. Above her is a pink neon stopwatch and to her left white text states "Fast Abs"

Get the Best Abs Quickly

blog Jan 20, 2024

How to Get the Best Abs Quickly

What to Focus on to Get that Six Pack

When it comes to achieving that coveted six-pack or training your abs effectively, there are key factors you need to prioritize both in the gym and in the kitchen. Let's delve into some common mistakes, tips, and strategies for successful ab training.

Abs are Built in Gym & Revealed in the Kitchen

The saying "abs are built in the gym and revealed in the kitchen" holds a lot of truth. Attaining visible abs involves a combination of proper training and nutrition. While diet plays a crucial role, we'll focus on the training aspect and discuss some essential insights to enhance your ab routine.

Train your Abs like any Other Muscle

To achieve optimal results, treat your abdominal muscles like any other muscle group. This means focusing on control rather than relying on momentum during your workouts. Momentum can reduce the effectiveness of your ab exercises and prevent you from targeting the intended muscle group.

Eliminating Momentum & Increasing Tension

When working on the rectus abdominis (the six-pack muscle) or other core muscles, emphasize generating tension while minimizing momentum. For instance, during cable crunches, concentrate on creating tension in the spinal flexion movement. Avoid simply pulling the weight down or using excessive resistance that shifts the emphasis to other muscles.

Create that Stimulus

Your goal is to stimulate muscle growth and development. Therefore, prioritize tension and time under tension. This means keeping the target muscles engaged throughout the exercise to ensure the desired stimulus for growth.

Flexing at the Spine, Not the Hips

When performing core exercises, focus on flexing at the spine rather than the hips. This entails bringing your sternum toward your pelvis or vice versa. This motion shortens and contracts the rectus abdominis, effectively working the muscle.

Avoiding Training your Hip Flexors

Prevent your hip flexors from taking over during ab exercises. If you notice your hip flexors engaging more than your core, modify your technique. One effective adjustment is performing movements with bent knees rather than straight legs. This minimizes hip flexor involvement and directs the effort toward the rectus abdominis.

Try Bent Knees Instead of Straight Legs

Bending your knees during exercises shifts the focus away from your hip flexors and places greater emphasis on your target muscles. This simple adjustment can significantly enhance the effectiveness of your ab workouts.

Adding Weight for Progress

Don't settle for endless repetitions of bodyweight exercises. Elevate the intensity of your ab training by incorporating additional weight or resistance. This strategy challenges your muscles and promotes growth, helping you achieve the desired results more efficiently.

How Often Should You Train Your Abs?

The frequency of ab training is a common question. Treat your core like you would any other muscle group – avoid overtraining but ensure you provide enough stimulus for growth. A well-rounded routine might include one variation of crunches and one of reverse crunches. Aim for three to four sets of 10 to 12 reps and gradually increase resistance over time.

Building Your Abs: Gym and Kitchen Synergy

Ultimately, developing a chiseled core requires a dual approach: training in the gym and maintaining a balanced diet. Proper ab training, coupled with a clean diet, will allow the results you've worked hard for to shine through. Remember, abs are built in the gym and revealed in the kitchen. So focus on training your abs effectively, and with time and dedication, your efforts will pay off both in the gym mirror and the kitchen reflection.

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