Everything About The Washboard Abs – All About Six-Pack And The Right Workout

 

Everything about the coveted washboard abs

Do you genuinely desire a six-pack? Then simply go to the supermarket and purchase one! Ho, ho… all kidding aside, it’s not that simple. Those coveted washboard abs are much more difficult to obtain than a pint. However, you can make the center of your body an eye-catcher with the right strategy. Here’s how to go about it.

 

What is washboard ab – six-pack?

Of course, everyone is familiar with the term “washboard abs” or “six-pack“: Six muscle bundles visible on the front of well-trained people. But, before we get into the nutty method for getting six-pack abs, it’s essential to understand the anatomy of the abdominal muscles. It is about so much more than a six-pack!

 

The six-pack that most people think of and want to train and make visible is exactly one muscle, namely the rectus abdominis. 

The six-pack does not mean the entire abdominal musculature because it also includes, for example, the external and internal oblique abdominal muscles and the transverse abdominal muscles. 

 

Here, you will find out the best training strategy for the six-pack, i.e., straight abdominal muscles.

Due to the divisions, the six-pack appears to consist of several muscles. However, this is not the case. The rectus abdominis is a strand of muscle divided into these “packs” by intermediate tendons. 

 

The number of “packs” can be different for each person. Most of us have 6, hence the name “six-pack,” but there are also people who only have 4 or even 8. The latter are then blessed with a so-called “eight pack.”

 

rectus abdominis

 

The rectus abdominis

The abdominal muscles are made up of different muscles and tendon plates layered on each other. At the top are the oblique external abdominal muscle (Musculus obliquus externus abdominis) and the straight abdominal muscle (M. rectus abdominis)

 

The latter is referred to as the six-pack muscle. It grows from the ribs 5, 6, 7, and the sternum’s xiphoid process and attaches to the pubic bone.

 

The straight abdominal muscle is divided into individual packages by several tendon strips: Vertically, the so-called “Linea Alba” (“white line”) divides it roughly in the center.

 

It is divided horizontally by 3 to 4 “intermediate tendons” (“Intersections tendineae”). When the percentage of body fat is low, the linea alba from the navel upwards, as well as two of these intermediate tendons, are usually visible. This gives the appearance of six individual muscles – the six-pack.

 

However, because everyone’s genetics are different, not everyone in good physical shape will automatically get a six-pack: Some people’s washboard abs are only a four-pack. 

 

Former bodybuilding champions Frank Zane and Ronnie Coleman are notable and illustrative examples, with the latter also having an unusually wide linea alba (called “diastasis recti”).

 

Six-pack abs

 

Should you train the six-pack?

Opponents of abdominal training believe there is no need to train the abdominal muscles separately, as they automatically appear when body fat is reduced. 

 

That’s true, but the process can be accelerated enormously with targeted training of the straight abdominal muscles. Because, like any other muscle group, the abdominal muscles can also be built up and enlarged in their cross-section through hypertrophy training. 

 

A larger muscle is already visible with a higher body fat percentage and logically stands out clearly with low-fat content. 

 

So you don’t have to drastically reduce the body fat percentage with a hard diet for the six-pack to become visible finally. 

 

Therefore, train your straight abs just as intensely as your chest and biceps in the rep range of muscle building, i.e., 8 to 15 reps.

 

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How can I get a six-pack?

You could say that strength training produces a six-pack, whereas cardio training produces washboard abs. Because two things come together to make a veritable washboard:

 

  1. Straight abdominal musculature with large muscle bellies and tendons with correspondingly deep grooves.
  2. Because there is so little abdominal fat, the structure of muscles and tendons is visible beneath the skin.

 

But it’s not quite that simple. If you want to know how to get a six-pack in more detail, you must first inquire about the person who wants a six-initial pack’s situation.

 

Only then can you determine what type of training is required and whether you also need to lose weight.

 

However, two critical preliminary remarks must be made before we look at the various starting scenarios:

 

Washboard abs

 

There is no “6 pack” formula.

 

The question of what body fat percentage (BFA) makes the abdominal muscles visible cannot be answered with a general value. Because the distribution of fat cells in the body is determined by individual genetics.

 

As a result, in people with a lot of fat cells in the abdominal area, the washboard abs will only show up if the KFA is low because the KFA refers to the entire body, not just the abdominal area.

 

As a result, it is impossible to say with certainty from which KFA a “6 pack” appears.

 

I can only provide a range that applies to the majority of people:

 

  • Men: 10-15% BFA
  • Women: 12-20% KFA

 

By the way, despite the fact that it is frequently desired and gladly promised, belly fat cannot be reduced in isolation.

The body burns more fat cells for energy when there is a calorie deficit. He chooses which cells he uses for this on his own. In other words, it’s genetics’ turn once more.

 

healthy washboard abs

 

Healthy and slim even without a washboard

 

Suppose you look at tables with average body fat percentages. In that case, you’ll notice that healthy or optimal values are often significantly higher than the values at which you can expect a well-developed six-pack.

 

For the 20-30 age group, for example, the figures are roughly in this range:

 

  • Men: 12-20% BFA
  • Women: 20-30% KFA

 

Of course, this does not automatically imply that a lower KFA and the corresponding six-pack are unhealthy. On the other hand, these values should sharpen your perception and encourage you to set realistic goals.

 

Because perception is easily distorted, especially when it comes to body images.

As a result, well-developed six-packs can be admired, particularly by fitness models and bodybuilders, and professional athletes and actors.

 

The corresponding KFA is somewhere between 12 and 5 (!) %. However, it would help if you did not take these groups as role models because they have completely different options than you for obtaining this form:

 

  • Professional training (under supervision)
  • Professional nutrition planning
  • Extreme diets before filming/shooting/competition
  • Photoshoots that ensure the best possible effect
  • Digital post-processing of images

 

Furthermore, these guys aren’t always in top six-pack shape. Because it’s extremely difficult to reduce your KFA to the point where the washboard completely breaks through, and it’s even more difficult to keep him there. It’s also not necessarily healthy.

 

This becomes clear when considering that a KFA of around 5% is vital for men (around 12% for women).

 

The body is already in a deficiency or emergency situation if KFA is less than 8% for a man or less than 15% for a woman, which ensures extremely well-developed washboard abs six-packs. 

 

If he or she remains in this position for an extended period of time, it may have a negative impact on the entire organism. There is a lack of energy or a loss of libido.

 

As a result, you should avoid going too far with your six-pack diet. Pay attention to your body’s feelings and choose a visually appealing form but does not drain you physically or mentally.

 

woman washboard abs

 

Your personal best way to washboard ab – the six-pack

Now that we’ve covered body fat basics, we can move on to how to get six-pack abs. In line with what has just been discussed, the phrase “over-BEF” will only refer to the visible six-pack and not the overall shape.

 

Untrained and with a high KFA

If you’re generally untrained and have a BFA that doesn’t show six-pack abs, you’ll need to do two things to get six-pack abs: Abs workouts that will help you build muscle. 

 

In addition, cardio training combined with a calorie deficit can help to reduce body fat percentage. The issue is that it is difficult to do both in terms of metabolism and nutrition at the same time.

 

So you must first lose weight before packing on muscle mass – or vice versa. Learn more about how to build muscle while losing fat!

 

KFA is too high, but you’ve been trained.

The level of KFA has no relation to the amount of muscle mass that exists. On the contrary, if they do the right training, good eaters have a significant advantage in terms of muscle building (it’s not for nothing that they say, “Eat so that you get big and strong!”).

 

 

Besides that, in some sports or weight classes, a few extra pounds are unimportant (shot put, weightlifting, football, or sumo wrestling).

 

 

So, if you’re strong and athletic in general, you can be confident that you have the muscles for a six-pack. You only need to bring them to the surface.

 

 

This can be accomplished through increased cardio training (for example, HIIT training) and a protein-rich diet.

 

 

Correct KFA, but untrained

If the KFA is correct, watch the table, and the fat is not disproportionately on the belly. There is insufficient muscle mass, but there is no sign of a six-pack.

 

You are probably untrained because the abdominal muscles are required in practically every sport. 

 

It may sound depressing at first, but this is the best place to start for quick six-pack success: Simply do abdominal muscle training for three to six months (see below).

 

As a result, you will reap the benefits of the beginner bonus benefit while also building enough muscle for a visible washboard.

 

You should avoid the traditional muscle-building diet, which calls for a 300-500 calorie surplus. After all, you want your KFA to be as low as possible. 

 

Instead, eat as many calories as you burn per day (or no more than 200 more) and make sure your protein intake is balanced., carbohydrates, and fat. You can learn more about the “muscle building nutrition plan” in our muscle building special.

 

 

Washboard abs personal workout

 

Your personal washboard abs six-pack workout

 

The six-pack is formed by a well-trained rectus abdominis, as previously stated. This includes, among other things, the following responsibilities:

 

  • curling of the torso
  • Raising the trunk from the prone position
  • raising the pelvis

 

It now makes sense to pick out the exercises that require the rectus abdominis simply, and that’s it. This is not a bad idea because washboard abs require a lot of muscle training.

 

But there is something to consider: The rectus abdominis and obliques are primarily responsible for trunk movement. A strong torso, on the other hand, must not only be mobile but also stable. And deep abdominal and back muscles are primarily responsible for stability.

 

The issue now is that these deep-seated “core muscles” respond primarily to isometric training. The muscles do not shorten and stretch but rather exert sustained force for a long period of time (training goal: muscular endurance).

 

On the other hand, dynamic hypertrophy training stimulates rectus abdominis growth, as it does all muscle growth.

 

That is to say. There is a conflict here between the training goals of optics or maximum strength and health or strength endurance.

 

You can defuse it by combining isometric and dynamic abdominal exercises or by performing exercises that incorporate both isometric and dynamic stimuli.

 

Our now-following workout includes a mix of exercises that covers everything you need for a six-pack!

 

All about six-pack

 

Top 3 six-pack exercises for  washboard abs

 

Next to the biceps and the chest, probably the most coveted: the six-pack! But what is the best way to train your abs to get washboard abs quickly? How do the abdominal muscles work, and do you have to train them to make them visible? You will find out all this in this guide for your six-pack training.

 

Crunches

The crunch is the best all-around abdominal exercise, though it works the rectus abdominis slightly more than the obliques.

 

Another advantage of the crunch is that the difficulty level can be shifted up or down by varying the arm position and the range of motion.

 

With properly performed crunches, you can optimally curl up your upper body. Ideally, you’ll perform the crunches on a slightly downward-sloping bench that allows you to place your feet in a jig at right angles. Do the crunches like this:

 

  • Hyperextend your back by arching your back generously. So you first go into the stretching of the six-pack.
  • Then do the contraction. To do this, crunch towards your thighs, but don’t go too far up. The lower back should be in contact with the bench throughout the movement.
  • During the crunch, press your feet into the device to tilt your hips and engage the lower rectus abdominis. Then slowly return to back hyperextension.

 

Perform the exercise more slowly or put a weight plate on your chest to make the exercise more intense. Crunches are one of the best straight ab exercises in terms of movement and are perfect for beginners. However, the resistance becomes too little overtime for advanced users, and more than 15 repetitions can be performed. This means that you are no longer in the optimal hypertrophy range.

 

Crunches

 

3 sets of 8-15 reps with rest periods of 60-180 seconds between sets

 

Leg raises

Leg raises are a very good exercise for the lower six-pack when done correctly. However, a classic mistake when doing leg raises is to keep your torso straight.

 

Performing the leg raise like this only works the hip flexor. While the hip flexor is also a very important muscle that shouldn’t be neglected, leg raises have to be done differently in order to train the six-pack.

 

The hips must also be activated for the rectus abdominis to be hit, and the legs must be moved even higher. Perform the leg raise like this:

 

  • To do this, hang on a bar and lift your legs.
  • Try to walk towards the bar with your feet and curl up.
  • If that’s too difficult for you, it’s enough just to move your knees up and support yourself with your forearms in a dip stand.

 

This exercise provides a full range of motion for the rectus abdominis. Similar to the crunches, both the upper and the lower parts of the six-pack are claimed. You can also choose a weight that challenges you in such a way that you can work in the repetition range of muscle building (8 to 15 repetitions).

 

Leg raises

 

3 sets per side, 10 second hold time, rest 60-180 seconds between sets

 

Cable crunches

 This exercise provides a full range of motion for the rectus abdominis. Similar to the crunches, both the upper and the lower parts of the six-pack are used. In addition, you can choose a weight for the cable crunches that challenge you in such a way that you can work in the repetition range of muscle building (8 to 15 repetitions).

 

Perform the cable crunches like this:

 

  • Kneel on the floor and hold the rope over your forehead
  • Hyperextend your back as the rope pulls you up, sticking your butt out as you do so
  • Then crunch, curling up while holding the rope directly above your head
  • Let the cable pull you back up and then crunch in again

.

Cable crunches

 

3 sets, 10 second hold time, rest 60-180 seconds between sets

 

For less trained people – you may start with these exercises to get washboard abs without pain:

 

Side planks

The side plank, I think, is one of the most effective abdominal exercises that can be done at home without the use of any special equipment. As with any isometric exercise, avoid holding your breath.

 

3 sets per side, 10 second hold time, rest 60-180 seconds between sets

 

Standard planks

Standard planks, as described above, serve to stabilize the torso in this workout because they primarily train the deep muscle layers on the abdomen and lower back. Strengthening of the shoulders, buttocks, and legs.

 

3 sets, 10 second hold time, rest 60-180 seconds between sets

 

Planks - washboard abs exercises

 

Swimmer washboard abs

The “Swimmer” exercise does not target the abdominals. It works the buttocks muscles and lowers the back. 

 

This is due to the fact that strengthening a single muscle group – such as the abdominal muscles in this case – can result in muscular imbalances.

 

Tension or poor posture will emerge sooner or later. To avoid this, you should always train your opponents, in this case, the muscles on your lower back.

 

Swimmer washboard abs exercises

 

3 sets of 8-15 reps per side, with rest periods of 60-180 seconds in between.

 

Instructions:

Lie on your stomach, arms outstretched in front of you. Your legs and feet are stretched as well, and your head is slightly elevated.

 

Now, raise your right arm and left leg as high as you can in a controlled manner, holding this position for 1 to 3 seconds.

 

 Return your arm and leg to the starting position and switch sides.

 

Try to do this six-pack workout three times per week, with at least 48 hours between sessions.

 

So, for example:

 

  • Monday: training
  • Tuesday: break
  • Wednesday: training
  • Thursday: break
  • Friday: training
  • Saturday: break
  • Sunday: break

 

Advanced Six Pack Training

 

Advanced Six Pack Training Program

Every training program must be adjusted at some point to accommodate the increased level of performance. It’s the same with our six-pack training plan. We propose to strengthen it as follows:

 

  • Switch to the heavier crunch variation if you can do more than 15 reps on each set of crunches. If this becomes too easy, do 1, 2, or 3 sets of lying leg raises before the crunches, with 8 to 15 repetitions and a break of 60-180 seconds between sets
  • Try to make more than 15 reps on each swimmer set, add another set, and when you reach 15 reps on that one, do another. As that becomes too easy, switch to Superman! To accomplish this, lift both arms and both legs off the floor at the same time. You have control over the number of sets and repetitions, as well as the breaks and the swimmer’s increase.
  • If you can easily hold the isometric exercises for several minutes, progress to more difficult variants here. You can find them in the instructions section.

 

The women and men washboard abs six-pack

 

The women’s and men’s washboard abs six-pack

As I previously stated, women naturally have a higher body fat percentage than men, making it more difficult to achieve a visible washboard abs six-pack.

 

 

To understand why women carry more fat, consider what stored fat means to the body biologically: stored energy.

 

 

And, if you look at it from an evolutionary standpoint, why do women need these energy reserves? It is required for pregnancy and the production of breast milk.

 

 

Women, therefore, have genes and hormones that make it easier for them to gain weight, particularly on their stomachs and hips, and make it more difficult for them to lose this fat than men.

 

 

For a long time, researchers suspected that a specific gene was in charge of this process. It generates an enzyme known as aldehyde dehydrogenase.

 

 

In animal experiments, its suppression ensured that female animals remained slim despite a high-fat diet. Male animals fed the same diet, on the other hand, stayed roughly the same lean with or without the enzyme. All about diets and how to trick them to get better results is here. All tested and working.

 

 

Overweight women, on the other hand, had a higher level of this enzyme, implying that the results of animal experiments can be extrapolated to humans.

 

 

Furthermore, the sex hormone estrogen influences fat storage in women: when estrogen levels fall, which is especially common after menopause, fat storage increases – primarily on the abdomen.

 

 

6-pack and woman

 

Washboard Abs 6-pack and woman

Not an easy combination, so women must work even harder than men to uncover the washboard. As a result, it’s not surprising that women with six-pack abs are uncommon.

 

 

But, is a washboard abs six-pack attractive to women? A six-pack is generally thought to be very sexy on a man. Things are a little different with women. Of course, there are those who admire the female six-pack.

 

 

However, if you ask around in forums or among your circle of acquaintances, you will frequently hear that a prominent six-pack does not look good on a woman because “a washboard ab is something male.”

 

 

Surprisingly, when you Google “six-pack woman,” the alternative “light, washboard abs six-pack woman” is immediately suggested. You can read my before and after results article with Pamela Reif home training YouTube videos where I tested a new super hard washboard abs series of exercises for women. They are only 8 and second 6 minutes long, but really intense for six-pack abs.

 

 

Not without reason: a six-pack in a woman may not correspond to the popular taste, but a washboard belly in the beginning, in which the Linea Alba, in particular, is well received – so well that it was true “Ab Crack” hype among celebrities and internet personalities a while ago.

 

Finally, you must decide for yourself what goal you want to set and then work diligently to achieve it. But don’t forget to take into account your specific needs.

 

 

This is the only way to satisfy your body – with or without a washboard.

 

How long does it take to get washboard abs

 

How long does it take to get washboard abs – six-pack?

Do you want to know how long it takes to get a six-pack, how you get it, and how you feed yourself? Here you will find the answers.

 

 

Maybe you’re frustrated because you’ve been working on the Washboard Customs project for months and haven’t reached your goal yet. But maybe you are just getting started.

Either way, this article is for you.

 

 

How long does it take to get a six-pack?

How quickly you reach your destination depends on several factors.

Here are three questions to start with:

 

  • What is your body fat percentage now?
  • How trained are your abdominal muscles?
  • What exactly do you mean by washboard ab?

 

In other words…

There is no single answer that applies to everyone in every situation.

No one can tell you exactly how long it will take you to get a six-pack because no one really knows.

But there are a few clear principles and rules of thumb, and you will get to know them in this article.

 

In principle, there are “only” two things to a defined stomach:

You need a low body fat percentage and sufficiently trained abdominal muscles.

 

Even if you have the best-toned abs in the world… as long as they’re under a layer of fat, you won’t see them.

 

The first and most important step is: to reduce belly fat.

You can take your time with this. Maybe three months, maybe twelve or more. Depending on where you start and how fast you progress.

 

For real washboard abs,

you can develop your abdominal muscles at the same time.

Without it, you can get a flat stomach, but you can only get the three-dimensional look with training.

How much targeted abdominal training is necessary depends on your disposition.

 

Some people are genetically so blessed that they can largely do without abdominal exercises. If, like me, you are one of the “normal people,” you will not be able to develop your six-pack without regular abdominal training.

 

Muscle growth takes patience

 

Muscle growth takes patience and continuity.

In this regard, your abs behave like any other muscle in your body.

 

You lose fat faster than you gain muscle.

If you build up two kilos of muscle in three months, that’s great progress – especially at the beginning.

 

But you can lose two kilos of fat in four weeks. That’s doable.

People don’t just differ in their muscle-building pace. They can also react differently to training stimuli.

 

Some lucky guys build muscle comparatively quickly once they start exercising. 1 “Fast” or “extreme” responders are what researchers call them. Others take more time even if they eat the same food and follow the same exercise routine.

 

There is no drama if you belong to the latter group like me.

 

You can achieve your goals in the same way. You simply need to be a little more patient.

 

Getting to the point where your abs really “pop out” like a fitness cover model takes a few years of regular strength training.

 

Can Anyone Get a Six Pack

 

Can Anyone Get a Six Pack?

Anyone can reduce belly fat and develop their rectus abdominis (ergo, the “washboard” straight abs). That’s the good news!

 

A “real” six-pack is not achievable for everyone.

 

You can train all abdominal exercises from the plank to the ab-wheel rollout in this article. You can eat as healthy as you can eat. And yet you have no guarantee of a six-pack.

 

The first obstacle would be excess skin.

Anyone who has ever been overweight and had a few dozen kilos too much on their ribs can get rid of all that and get a slim, athletic figure.

Excess skin may remain depending on the degree and duration of previous obesity. You can’t usually get rid of them without surgery.

 

Also, not everyone is made for a six-pack.

The rectus abdominis is a single muscle. It starts at the chest and ends at the hips.

The rectus abdominis is divided by several horizontal intermediate tendons. It is these tendons that give it its profile.

The appearance of your abs depends on the arrangement of your intermediate tendons.

 

How many “segments” your abs have – whether four, six, or eight – is a predisposition.

 

Some people can get a six-pack, while others can settle for a four-pack.

You need to have a very low body fat percentage, i.e., under 12% for a man and under 20% for a woman.

 

Once you’ve reduced enough belly fat, you’ll see where you are.

Every belly looks a little different:

 

  • Some people can get a six-pack, while others “only” have a four-pack.
  • One side of your abs may look different (e.g., three segments on the right, two on the left).
  • For some, washboard abs pop out like cobblestones. For others, it’s more flat, like a brick wall.

 

Regardless of how your genetic makeup is expressed, there are many reasons to be grateful.

 

Every abdominal muscle is beautiful.

It is part of your muscular “powerhouse.” It improves your posture, gives you stature and security, and supports you in breathing. Despite its universal function, it remains as individual as your fingerprint.

 

six-pack in no time

 

This is how you get washboard abs: six-pack in no time.

Reduced to the essentials, the way to the washboard abs is very simple:

 

  1. Reduce belly fat (men should aim for a body fat percentage below 12%, women below 20%).
  2. Continuous training of the basic exercises (proper strength training).
  3. Develop core muscles (e.g., abs training, plank, renegade rows, leg raises, etc.).

 

That’s all without magic tricks, miracle diets, and slimming pills.

 

 

A six-pack as a woman – is that possible?

I am often asked if women can also achieve a six-pack. And yes, the same rules apply to women as well:

 

  1. In order to lose fat, you need to be in a calorie deficit. The only way to do this, in the long run, is to eat a healthy diet of protein, healthy fats, green vegetables, non-starchy carbs, starchy carbs, fruits, and water.
  2. Do proper weight training to tone your muscles and increase your daily calorie needs.

 3. Develop your abdominal muscles with the most effective exercises, e.g., B. Abs Training, Plank, Renegade Rows, Leg Raises.

 

have a washboard six-pack

 

Why doesn’t everyone have a washboard six-pack if it’s that simple?

Quite simply because it’s work. Because it’s a hassle. Because it takes a lot of healthy habits to do it. Especially if you want to enjoy your defined stomach in the long term.

  •    Mental training: Your success stands and falls with the right attitude, your mental software, and a clear goal.
  •    Balanced diet: To lose fat, you need a calorie deficit. You can only achieve this in the long term through a healthy diet made from foods you love, AND that help you advance.
  •    Proper strength training: Muscles not only shape your athletic figure. They increase your daily calorie requirement even if you’re just sitting lazily on the sofa.
  •    Cardio training: Increases your calorie consumption, among other positive effects.

 

To become good in all four areas, you need patience and continuity.

 

We recommend our coaching clients to take 60 minutes a day for the three months that we accompany them in mentoring.

 

Change takes time, patience, and attention.

The good news is that once you’ve developed the right habits and integrated them into your life, sticking with them is comparatively easy.

 

Okay, now let’s get down to business.

 

washboard abs six-pack in 8 weeks

 

Get beautiful washboard abs six-pack in 8 weeks. Is that possible?

What results can you realistically expect in good conditions?

 

In fact, fat loss is relatively quick.

As long as you know what you’re doing, the path to a defined stomach may be shorter than you previously thought.

The chart below gives you an idea of ​​how many weeks are realistic.

 

Fat loss washboard abs chart

Click here to download the large size image or PDF format.

 

 

You can expect about 500 grams of fat loss per week if you’re doing everything right. With a higher body fat percentage, it is a little more. With a lower body fat percentage, it is a little less.

 

How to use the graphic:

 

  1.   Starting coordinates: Find your current body fat percentage in the top row (week 0). (Don’t know the value? Here’s how to calculate your body fat percentage.)
  2.  Destination coordinates: If you are a woman, follow the course of the column down until you reach an orange cell. And as a man, you follow the column to a green cell.
  3.  Time investment: Read the week number on the far right or left scale. That’s about how long it takes you to show off your abs.

 

Would you like an example? Let’s say you’re a man and starting out with a body fat percentage of 21%.

 

First, you go to the column with the starting body fat percentage, so here is 21%:

 

six-pack chart - first step

 

Then you follow the column down to the first green cell:

 

six-pack chart second step

 

Finally, you read off the number of weeks:

 

six-pack chart third step

 

Voila! A man with 21% body fat can get the body fat percentage he needs for six-pack abs in 20 weeks.

 

Before you start, there is one more thing to keep in mind:

 

This number is a “Best Guess.”

It’s possible that you need a little longer. It is also possible that you will reach your destination faster.

Your progress depends on how well you have your diet under control, how continuously you train and how your body responds to the changes.

 

Ultimately, the measurement method also plays a role.

A DEXA scan is the most accurate way to measure your body fat percentage. The measurement with calliper pliers, which I recommend, deviates from the actual value by a fixed amount due to the principle involved.

 

For me, this deviation is about 2%. That means if I have a body fat percentage of 11%, I measure 9% with the calipers.

 

You either know how big the deviation is for you if you compare DEXA and caliper measurements. Or as soon as you see your abs.

 

Ultimately, this “offset,” i.e., the deviation, is not decisive for your feedback system and thus your success.

 

What matters is that you see the CHANGE in your body fat percentage.

The most effective way to do this is to measure the skin folds with calipers. I recommend this model to my clients.

 

personal washboard abs six-pack workout

 

A few final words about change…

A point I always emphasize to my clients is this:

 

The slimmer you become, the more patience you can have with yourself.

For example, to get from 25% to 20% body fat, you can want the change and do something about it.

The next 5%, i.e., from 20% to 15%, do not require as much but require more change in your everyday life – and usually require significantly more focus.

 

The same applies to the last percent, from 15% to 12, 11, or even 10% body fat.

 

That is why it is vital that you find a path that feels “good” and “right” for you and, most importantly, that you enjoy.

The easiest way to do this is to replace counterproductive routines with healthy habits gradually.

They are the key to a long-term lean and athletic figure that you maintain without feeling like “work” because training and healthy eating have become an integral part of your life.

 

Exotic New Vegetables

 

Getting beautiful washboard abs – the six-pack

For washboard ab, you need two things: a low body fat percentage and a well-developed core musculature.

 

How long it takes you to get a six-pack varies from person to person. The pure fat loss can be estimated relatively well from a theoretical point of view. The diagram above will help you with this.

 

If you’re just starting in strength training, give your abs a few years (and lots of consistent training) to develop.

 

If you asked me what advice I would give my 19-year-old “me” when I first started exercising more than two decades ago, it would be this:

 

  1. Take some time to think about what you just read.
  2. Think about how long it will take you to get a defined physique: maybe 12 weeks, maybe 12 months, maybe longer.
  3. Double that number.

 

Now think of your goal…

 

Do you still want it?

 

Then get started! Because you are probably not too far off the mark with your assessment.

 

If you want to have a six-pack, you have to train your abdominal muscles. Of course, a low body fat percentage is a prerequisite for seeing the abdominal muscles at all. 

 

But it makes perfect sense to train your abdominal muscles because the larger they are, the more likely they are to become visible with fat reduction. 

 

There are a lot of abdominal exercises, and they all have their right to exist. Here we have shown you 3 very effective exercises for your six-pack training, which are sufficient to get trained six-pack abs.

 

 

 

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