Sculpt a Flaunt-Worthy Six-Pack: Top Trainer's Secrets
Unleash the six-pack within with these expert tips, intense workouts, and a dialed-in nutrition strategy.
When it comes to chiseling out a set of six-pack abs that turn heads, it’s no secret that sheer determination is your greatest ally.
But let's be clear—carving out those elusive lower abs, the hallmark of a truly defined six-pack, demands an unwavering commitment. The silver lining?
This is a body part you can train just about anywhere—no gym membership required. Whether you’re at home, soaking up the sun in your backyard, or catching some fresh air in the park, this plan has got you covered.
Yet, don’t be fooled into thinking that endless reps and intense workouts alone will do the trick. The age-old adage, six-packs are made in the kitchen, is more than just a cliché—it’s a fundamental truth. You can’t out-train a poor diet, asserts top personal trainer Phil Learney.
Imagine this: you’re busting out crunches, grinding through mountain climbers, and raising your legs like a pro, but if that stubborn layer of body fat isn’t melting away, your hard-earned abs will remain hidden in the shadows.
Fuel Your Six-Pack with the Right Diet
Adopting Learney’s 10 essential nutritional guidelines will ignite your metabolism and get your midsection firing on all cylinders.
Incorporate these dietary shifts, and you’ll soon realize that achieving a six-pack is less of a pipe dream and more of a tangible reality, he says.
- Ditch refined and processed foods as much as humanly possible.
- Aim to eat six small meals a day—roughly every three hours.
- Make protein the cornerstone of every meal—think eggs, chicken, fish, and other lean meats.
- Snack smart between meals with nuts, seeds, avocados, olives, or a small handful of snap peas.
- Start your day and your second meal with starchy carbs like oatmeal, rye, or sprouted bread—don’t forget a piece of fruit.
- Opt for sweet potatoes, regular potatoes, brown rice, or quinoa at lunch.
- For dinner, focus on vegetables, steering clear of root veggies and starchy carbs.
- Hydrate with plenty of water.
- Every 10 days, treat yourself to one cheat meal—whatever your heart desires. While it might seem harsh, such sacrifices are essential if you're aiming to unveil those abs as swiftly as possible.
- Post-workout, gulp down a shake with 40-50g of carbs and 20-30g of protein—this will jumpstart your recovery.
Build Your Six-Pack: The Ultimate Core Workout
Commit to completing three circuits of the six exercises outlined below, four times a week. Learney suggests spacing them out across Monday, Tuesday, Thursday, and either Friday or Saturday, for four weeks.
On the days you’re not working out, devote 45 minutes to uphill treadmill walking (no running!). Keep Sunday as your day of rest.
Your daily workout should clock in at 45 minutes. If you finish the circuits early, fill in the remaining time with more uphill treadmill walking. Tighten up your rest periods and prioritize technique over speed.
1. Overhead Squats Why: This move hits multiple joints, which fires up your metabolism and engages the midsection to stabilize the weight above your head, stretching your core in the process.
How: Grasp a barbell with an overhand grip, hands wide apart. Lift it to your chest, then press it overhead, locking your arms and retracting your shoulders. This is your starting point.
Sets: 3-4
Reps: 20-30
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, cut rest to 0-15 seconds, and lower the bench an inch more.
2. Prone Knee to Opposite Elbow Why: Like the plank, this move stabilizes the midsection but adds a twist—literally—by rotating the hips to engage the obliques and mobilize the hip flexors.
How: In a push-up position, rotate your right knee under your body toward the opposite elbow. Keep your hips low and foot off the floor throughout. Repeat on the other side.
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, reduce rest to 0-15 seconds, and add a push-up every fifth rep.
3. Prone Knee to Outside Same Elbow Why: Same reason as above, but with a different target.
How: From a push-up position, lift your right knee toward your right elbow—aim to land it on top of the elbow. Keep your hips low and foot off the floor throughout. Repeat on the other side.
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, reduce rest to 0-15 seconds, and add a push-up every fifth rep.
4. Press-ups Why: This move continues the static work on your midsection while also targeting the pecs, deltoids, and triceps.
How: Perform as many standard push-ups as possible. If you start to struggle, drop to your knees to crank out a set of 15.
Sets: 3-4
Reps: 15
Rest: 30 seconds
Crank it up for weeks three and four: Increase the number of full push-ups, decreasing reliance on box push-ups.
5. Swiss Ball Hamstring Curls Why: This exercise engages the posterior chain, making the hamstrings and glutes work overtime.
How: Lie on your back with a Swiss ball under your heels. Lift your hips off the floor, engage your glutes, and curl your heels toward your glutes. Return and repeat.
Sets: 3-4
Reps: 10-15
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, reduce rest to 0-15 seconds, and return the ball to its start position using only one leg.
6. Split Lunge/Overhead Press Why: This move fires up your midsection as you stabilize the weight overhead, and the use of multiple joints means a high metabolic output.
How: Hold a dumbbell on each shoulder and get into a lunge position. Lower your back knee to the floor in a forward lunge and press both dumbbells overhead as you reach the end of the movement.
Sets: 3-4
Reps: 10-15 seconds
Rest: 30 seconds
Crank it up for weeks three and four: Press the dumbbells overhead before starting the lunge. Keep the weights overhead throughout the movement.
Uphill Treadmill Walking
Once you’ve finished three circuits of the six exercises, hop on the treadmill until your total workout time hits 45 minutes.
Why: To burn additional fuel once glycogen levels are depleted, while preserving muscle tissue.
How: Set the incline to the toughest level you can handle and start walking—no running. This workout stresses the lower limbs, and the impact of running when fatigued isn’t ideal.
Crank it up for weeks three and four: Walk faster at an even steeper incline. Even if you have just a few minutes left, push it to the limit.
Extra Challenge: Concertina Crunches
If you’re left with extra treadmill time, Learney suggests adding concertina crunches. Lie down with arms behind your head, pull your elbows up to touch both knees, then extend your legs and arms to full stretch. Return and repeat. Aim for 5-6 sets of 15 reps with minimal rest.
