The 9-Step Plan for Rock-Hard Abs in 60 Days or Less

Looking to transform your core and achieve rock-hard abs in just 60 days? It’s entirely possible with the right plan and mindset. Fitness expert Jeff Nippard, a Canadian natural pro bodybuilder and powerlifter, combines his biochemistry background with a passion for evidence-based training to offer a proven strategy. His approach emphasizes not only effective ab exercises but also the critical role of nutrition and overall lifestyle changes. By focusing on progressive overload training, maintaining a clean diet, staying hydrated, and incorporating some cardio, you can build a strong, visible six-pack. Stick to the plan, stay consistent, and watch your abs become more defined with every workout—and also enjoy insights from Sharon Stewart, AFAA, and NASM to help you get those coveted abs in just 60 days.

Fat vs. Abs

Nippard explains in his popular video the relationship between body fat percentage and ab visibility: "At 30% [body fat], your stomach is much flatter, but you still don't have visible abs. Once you get to 20%, that's where your abs become visible, and at 10% body fat, you'll have a well-defined six-pack."

He adds, "This zone is the six-pack sweet spot where most men want to be between 10 and 20% body fat. This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting."

Progressive Overload Is a Must

Contrary to what most people think, Nippard in his video underlines the importance of training abs directly: "To get your six-pack to really pop, you'd be much better off doing progressive overload training just like you would for any other muscle. That means loading the ab muscles with weight."

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Try Two-Exercise Ab Workout

Nippard, in his video, recommends focusing on just two exercises for optimal ab development:

1. Weighted Crunch: "Do these for three sets of 10 to 12 reps twice per week, taking your last set all the way to failure."
2. Leg Raises: "Do these for three sets of 10 to 20, also twice per week, and also take your last set all the way to failure."

Nutrition is Key

Sharon Stewart, a certified personal trainer, highlights the importance of nutrition for getting visible abs: “Nutrition is 90% of a flat belly. I see people doing hundreds of sit-ups, and I ask them, what are you doing? While exercise is important, it’s what you eat that makes a big difference in your body.”

Stewart suggests eating clean: “Think of your body like a car. The quality of fuel you use affects how well it runs. If you eat poor-quality food, it doesn’t matter how much you exercise; your body won’t be at its best.”

How to Eat For Visible Abs

Nippard agrees, in his video, the importance of nutrition: "You can do the most optimal progressive AB training on the planet, and until you get lean enough, your AB simply won't be visible and that's where your nutrition comes in."

He provides a simple formula for calorie intake: "Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat."

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Hydration and Intermittent Fasting

Stewart also highlights the importance of hydration and suggests intermittent fasting as a potential strategy: "One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential."

She shares her personal experience: "I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat."

Don’t Forget About Cardio

While not essential for fat loss, Nippard, in his video, notes the benefits of including cardio: "Research shows that combining weight training and cardio leads to smaller wastes than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term."

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How to Get Visible Abs in 60 Days

To get visible abs in 60 days, you need to combine ab exercises, good nutrition, and healthy lifestyle changes. Follow these tips from experts Jeff Nippard and Sharon Stewart:

1. Targeted Ab Training: Do exercises that focus on your abs.
2. Proper Nutrition: Eat clean and healthy foods.
3. Lifestyle Changes: Stay active and reduce stress.

Consistency is key. Results may vary, but if you stay committed, you'll see great improvements in your core strength and appearance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

When it comes to abs, a six-pack has been the golden standard for everyone from bikini models to fitness competitors. However, in order to achieve a perfectly chiseled midsection it takes a lot more than a couple of crunches every day. How can you get coveted chiseled abs? There is actual science behind a six-pack, claims one expert.

1. Bodybuilder Jeff Nippard Explains the Science Behind a Six-Pack

In a YouTube video, Jeff Nippard, a professional bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry and chemistry, explains the actual science behind a set of six-pack abs.

2. You Need Low Body Fat to See Abs

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At the start of the video Nippard explains that abs don’t become visible until you achieve 20 percent body fat, “and at 10 percent body fat, you'll have a well-defined six pack,” he says. “Assuming you've developed your abs through proper training, which we'll get to now, at 6 percent body fat, you'd be truly shredded, lean enough for a pro bodybuilding competition.” He adds that the “sweet spot” zone is between 10 and 20 percent body fat. “This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting,” he says. For women, the “six pack sweet spot is around 18 to 28 percent body fat.”

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

3. He Says There Are Three Science-Based Tools to “Get Your Abs to Pop”

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“While you can't change the genetic structure of your abs, I'm going to explain how to get your abs to pop regardless of the genetic hand, you were dealt by using three science-based tools,” he says, revealing how diet, exercise, and supplements can all help you achieve a six-pack.

4. Exercise: Do “Progressive Overload Training”

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First up “how to train your abs optimally using just two exercises,” he says. He explains that “to get your six pack to really pop” you are better off “doing progressive overload training just like you would for any other muscle” than a lot of the ab exercises you see on social media. “That means loading the ab muscles with weight. And to build your best six pack, you really only need two exercises, one weight loaded crunch, and one leg raise,” he says. NASM explains that this type of training is crucial when building muscle mass, as doing the same exercise every day will lead to a plateau. They warn to build weight up slowly to avoid any injuries.

5. Exercise: Do Cardio

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“It would also be smart to include some cardio in your plan even if it isn't required for fat loss,” says Nippard. “Research shows that combining weight training and cardio leads to smaller waists than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term. So feel free to include two to five, 30 minute low to moderate intensity cardio sessions per week.”

Related: 12 Best Foods For Men to Build Muscle

6. Diet: Make the Calculations

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Second, you need to “adjust your diet,” says Nippard. “I'll help you calculate exactly how much fat you need to lose and how to set up your diet to mathematically guarantee that you get there as long as you follow the plan.” He says the “reality is you can do the most optimal progressive ab training on the planet, and until you get lean enough, your abs simply won't be visible and that's where your nutrition comes in.”

7. Diet: Here Is How to Calculate the Protein, Calories, and Fat You Need

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His “six-pack diet” is easy: “Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat,” he says. “Then take your goal body weight also in pounds and multiply it by 0.8 to one. That's how much protein you'll eat. Make sure you eat at least 50 grams of fat per day, and whatever's leftover are free calories. They can be carbs, fat, or protein.” Why should you pay attention to calories? Chris McMahon, a nutrition and fitness coach confirms that the “best way to actually shrink your stomach” is maintaining a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true.”

8. Supplements: Protein Powder

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The third component is supplements, he says, recommending three “that are actually worth your money.” First up is protein powder. “This isn't required, but it can make hitting your total daily protein intake a lot easier. I'll usually have a 30 to 50 gram protein shake immediately after training, not because there's a super time sensitive anabolic window, but simply because it's an easy way for me to boost my daily total,” he says. Science agrees that protein is important for weight loss and building muscle, as it can help reduce body weight (BW) and enhance body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

9. Supplements: Creatine

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The second is creatine, or monohydrate. “I take five grams every day. It doesn't seem to matter when you take it and you don't need to cycle on and off. Decades of research have shown no negative side effects, and it's one of the only legal supplements that actually offers a meaningful boost in both strength and muscle mass,” he explains. “It won't make you look watery or bloated, but it doesn't seem to work for about 25% of people. So you'll need to try it out for yourself to see if you're a responder.”

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

10. Supplements: Caffeine

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The third is caffeine. “I personally take a pre-workout supplement for this, but if you don't want to take pre-workout for whatever reason, coffee or caffeine tablets can get the job done,” he says. “Caffeine does have a small thermogenic effect and it does seem to burn some extra calories, but it isn't clear if this translates to significantly more fat loss over the long term.” He adds that it helps him “feel more focused and alert during training” but he only suggests taking it “on days when you feel like you really need it or cycling off it for a few weeks, once every few months.”

💪🔥Body Booster: Doing the same crunches every day will likely not result in a six-pack. Consider incorporating progressive overload into your ab workout, gradually adding resistance and weight.

If you want flat abs in time for summer, you are going to have to work out for them. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a new video, she reveals one of the most common requests she gets when it comes to exercise: “I want to target & tone my lower belly pooch, but I don't know what to do,” she writes. The answer is this 5-exercise workout. Here is everything you need to know about her workout – plus what other factors are key in achieving flat abs.

Rocking Plank

The first exercise in the set is a rocking plank, which she recommends doing for 30 seconds. To do it, get into plank form and roll back and forth while holding yourself up with your forearms.

Frog Crunch

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Frog crunch holds for 30 seconds. This move involves lying on the floor with feet together and knees on the floor in a frog-like position.

Leg Raise Into V-Up

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Next, she does 30 seconds of leg raises into v-ups. Lay on your back, holding your upper body up with your forearms. Scrunch up your upper body and your legs into your abs.

Related: I Lost 75 Pounds By Walking, Swimming, and Ditching Processed Foods

Reverse Crunches

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What is the next move she make? Reverse crunches, recommending a total of 30 seconds.

Knee Up Elbow to Knee Crunches

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Last but not least, knee elbow-to-knee crunches are basically a scissor move.

Can Ab Workouts Get You a Flat Stomach?

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However, there is more to flat abs than exercise. Keep in mind that if you want to achieve washboard abs, you might have to alter your diet. Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal, explains that you can’t out-exercise a bad diet and that “abs are made in the kitchen.”

Nutrition Is Also Key

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She previously told Body Network that in order to get flat abs, you need to exercise and “be diligent with your nutrition. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Maia Also Recommends Staying in a Caloric Deficit

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Obviously, Maia knows this. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.” When it comes to diet, she recommends maintaining a caloric deficit diet. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator. And if you enjoyed this article don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.