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9 Ways to Get 6-Pack Abs in 60 Days According to Science

Bodybuilder Jeff Nippard reveals the hacks for a perfectly chiseled midsection.

Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.
Shutterstock
Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

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

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

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”

Bodybuilder_Jeff_Nippard2Jeff Nippard/YouTube

“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”

Bodybuilder_Jeff_Nippard3Jeff Nippard/YouTube

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

Bodybuilder_Jeff_Nippard4Jeff Nippard/YouTube

“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

Gray pencil, calculator and opened account bookShutterstock

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

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

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

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

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

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

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

caffeine supplements. pill on the background of coffee beans.Shutterstock

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.

proteincardiosupplementsworkout routinescarbsweight loss

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Fitness & Workouts

9 Ways to Get 6-Pack Abs in 60 Days According to Science

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.
Shutterstock
Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

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”

Bodybuilder_Jeff_Nippard2Jeff Nippard/YouTube

“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”

Bodybuilder_Jeff_Nippard3Jeff Nippard/YouTube

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

Bodybuilder_Jeff_Nippard4Jeff Nippard/YouTube

“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

Gray pencil, calculator and opened account bookShutterstock

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

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

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

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

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

Sports,Supplement,Creatine,,Hmb,,Bcaa,,Amino,Acid,Or,Powdered,Vitamin.Shutterstock

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

caffeine supplements. pill on the background of coffee beans.Shutterstock

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.

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

Sculpt Abs in 3 Weeks With This Ultimate Plan

Andrea_Ausmus1
Andrea Ausmus
Leah Groth
By Leah GrothMay 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

There is some good and bad news when it comes to the topic of achieving flat abs. The not-so-good news? Health experts are pretty unanimous about the fact that flat abs are made in the kitchen. In short, if you want to burn fat, you are going to have to change your diet. The good news is, however, you can sculpt your midsection with the help of exercise. Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal, maintains that you can sculpt your abs in just three weeks by following a few of her tips.

1. Tip One: Be Realistic

Andrea_Ausmus1Andrea Ausmus

Andrea’s first tip is to be realistic. “Rome was not built in a day and you will not sculpt those abs overnight either,” she says. However, “daily attention will make improvements.”

Related: The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

2. Tip Two: Be Consistent

Andrea_Ausmus2Andrea Ausmus

Second, Andrea stresses the importance of being consistent. “Frequency and quality of movement matter,” she says, reminding that you will not get sculpted abs by focusing on them only once a week. “Your core is an everyday focus. While you are sitting at your desk, pull your abs in and sit up straight. While you are deadlifting, brace with the core first,” she says. “All day, every day!”

3. Tip Three: Be Diligent with Nutrition

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

You can’t out-exercise a bad diet, reminds Andrea. “Be diligent with your nutrition,” she says, adding that there is “so much truth” in the phrase "abs are made in the kitchen" and that “you can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.”

4. Tip Four: Train Your Core

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

Andrea also recommends being “fanatical” about ab work. “You can do it, they are under there. The trick to seeing the abs is matching your training routine and nutrition. Stay focused on the entire core so you can train it every time you are in the gym without overtraining,” she says. The "core" consists of what we all know as abs (the front body), the obliques (the side body), and the lower back, she adds. “Your training needs to include movements to target all portions of the core to get that snatched look with definition right where you want it.”

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

5. Tip Five: Do Cardio

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

If you want flat abs you also need to be cardio-inclined. “Want to take the dog for a walk? Yes! Want to take the stairs? Yes! Want to add a Tabata to the end of our session? Yes!” she says. Adding in additional cardio will help get the abs of your dreams. But not all cardio is created equal. “I can tell you the best cardio is, what you will actually do,” she says. “If you hate steady-state cardio, do not do it! Do 30-45 minutes of interval training instead.” She also suggests mixing it up. “Have you tried the Ski Erg? It's awesome! Try a Tabata on the Ski Erg for a full-body, core-focused heart rate-pumping finisher.”

💪🔥Body Booster: Getting snatched abs takes more than lots of crunches. Doing a combination of cardio and core work, while maintaining a healthy diet is the most effective way to flatten and sculpt abs fast.

Fitness & Workouts

4 Ab Exercises I Swear By for a Flatter Stomach After 40

Petra Genco
Copyright petragenco/Instagram
Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.

The Science Behind Weight Loss

Before diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."

Why Standing Ab Exercises Are Perfect for Women Over 40

"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Adapting to Age-Related Changes

Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."

The Importance of Commitment and Goal-Setting

The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."

Standing Crunches: Target Your Stubborn Lower Belly

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Elbow to Knee: Challenge Your Core Rotation

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.

The Role of Physical Activity in Weight Management

The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."

Toe Touches: Engage Your Abs and Legs

Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."

Combining Exercises for a Quick, Effective Workout

Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.

The Benefits of Core Strengthening

Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Achieving Long-Term Results

"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."

The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."

By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

5 Simple Ab Exercises to Shrink Your Lower Belly Pooch

Maia_Henry_maiafitness20
move_withmaia/Instagram
Leah Groth
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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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

@maiafitness

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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?

Maia_Henry_maiafitness11maiahenry1/Instagram

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

Maia_Henry_maiafitness10maiafitness/TikTok

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

Maia_Henry_maiafitness12maiahenry1/Instagram

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.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

7 Ab Exercises Trainers Swear By to Flatten Your Tummy

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By Leah SuzanneApr 24, 2025
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to flatten your tummy before swimsuit season? You can do it – even without any crunches or situps. Body Network spoke with Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, and asked her for her top ab exercises to tone your midsection. Here are 7 she recommends.

Centering

The girl's feet stand in front of an unfolded Yoga mat on the wooden floor. Yoga practice classes, asana exercises

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Stand with legs slightly apart. Keep all ten toes evenly on the floor. Feel as if you have magnets between your legs, gravitating together. Place your right hand on your stomach about an inch below your belly button and your left hand on your back about an inch above your tailbone. Feel in between these two areas as if there is a laser beam connecting from your abdominals to your lower back. In the middle of your body is what Joe Pilates called THE CENTER. That is where all movement starts and ends.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lift Ups

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Lie on the floor with your knees bent and heels parallel to your hips. Place your hand on your thighs and lift your head and chest. Lift your hands until they reach the top of your knees, then lower back to your shoulder blades.Repeat 5 to 8 times.

The Hundred

Hispanic young woman training pilates at home during quarantine. workout in a living room doing the 100 exercise.​Lift UpsShutterstock

Place your knees in a table top position with knees directly above your hips. Start with arms above your head, use your "center" to lift your head and chest. Slowly do little pumps with the hands as if you're pulsing in a pool of water. Breathe in for 5 counts, exhale for 5 counts. Keep pumping your arms as if you are in water.-- do this up to 10 counts of 5 inhales and 5 exhales

Bicycle Core

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Raise your knees to a 90 degree angle alternate extending your legs as if peddling a bike. Rotate your torso to touch your elbow to the opposite side. Keep your center always engaged.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

The Plank

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The plank is a popular and efficient way to strengthen the core. A plank involves balancing on toes and forearms as you hold the rest of your body off the ground. Spine is kept in a neutral position meaning the back should be straight from the top of your head to your tailbone. Make sure your hips are not dropping to the floor or hiked up toward the ceiling. Keep your elbows slightly bent. Hold for as long as comfortable, 8 to 10 counts. Repeat 3 times.

Plank with Leg Lift

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.10-Minute Workouts to Melt Abdominal Fat in 60 DaysShutterstock

Assume the position as described above. This time slowly and with control, lift your right leg up without moving your hips . Repeat the other side 3 to 5 times.

RELATED:Want to Get Shredded? This Fitness Coach Reveals a 60-Day Plan That Actually Works

Leg Raises

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.Shutterstock

Lie flat on your back with your legs with your arms at your side and palms pressed into the floor. Keep your legs together and and feet in a soft point. Pressing the back to the floor, slowly raise both legs together as you pull your navel to the floor. Only lift as high as you keep the core engaged and don't arch the back off the floor. Exhale as you lift legs up, inhale as you extend legs out. Repeat 5 to 8 times. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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