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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

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Tricks to Summer Body Success!

Dani Coleman dani_bcoleman
Copyright dani_bcoleman/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 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.

Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are.

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strength Train

Dani Coleman dani_bcoleman​Get Started NowCopyright Dani Coleman

It’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

Choose Consistency Over Intensity

Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

Exercise While Traveling

Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Take Movement Snacks Throughout the Day

“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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