The abdominals tend to elude some individuals in their quest for ultimate aesthetic development. Any given day in any given gym you will see that the most common muscle group trained are the abs. They even have ab classes, which can last up to one hour. (Which, by the way, borders on insanity and is a waste of time at the least.) Then why is the washboard look so difficult to acquire? It may have to do with technique, inadequate nutritional intake or a culmination of both. So how do you get that eye-popping six-pack?

First of all, males must be 6%-7% body fat and females must be 8%-10% body fat. These approximate body fat levels will ensure that your abs, after development, will be able to be seen and not covered up. To get down to these body fat levels requires a disciplined eating program, preferably involving the manipulation of calories and or macronutrient percentages. The use of fat mobilizing supplements and interval cardio will tie it all together. All of these suggestions must remain vague. We are all individuals and have specific needs when it comes to training, eating and supplementing. To suggest anything definitive would be unrealistic.

Having low body fat levels does not guarantee you a six-pack. You must develop the muscles to make them have that popping out appearance. The best way I have found to accomplish this is to really feel the movement. I have seen many who routinely complete 100 rep sets of crunches and not a single one had washboard abs. By feeling the movement in the target area, you are guaranteed in isolating the abs and not using other surrounding muscle groups. Also by completing each rep in 4-6 seconds you will not be using momentum in your quest. Rep range is also important. If you use to heavy a weight you risk the development of a thick lower torso not to mention an increased risk of injury. Many experts will suggest the abs to be worked like other muscles, which would include heavy weight, however in my experiences, I don’t see it. I have seen the best results in keeping weight light allowing the trainee to achieve a 15- 25 rep range or approximately 60-80 seconds of time under tension.

You must be in good physical health to train abs with intensity. Seek the guidance of a health professional if you have concern in regards to this matter. I wish you lots of enjoyment in your pursuit for the ultimate mid section. Best of luck. Ah, you don’t even need it. Until next time, train hard, train safe and train natural.