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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
Follow:
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

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
See Full Bio
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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

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.

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

Maia_Henry_maiafitness19maiafitness/TikTok

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

Maia_Henry_maiafitness18maiafitness/TikTok

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

Maia_Henry_maiafitness17maiafitness/TikTok

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

Knee Up Elbow to Knee Crunches

Maia_Henry_maiafitness16maiafitness/TikTok

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.

Fitness & Workouts

Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

Andrea_Simulus_andreafit4_10
andreafit4/Instagram
Leah Groth
By Leah GrothMay 01, 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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Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.

You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

Andrea_Simulus_andreafit4_12andreafit4/Instagram

The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 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.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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