Guys want ripped six-pack abs and girls want a flat, toned stomach. So how do you get one? For the purpose of this article I want to make clear that no matter how good your abs are, you won’t see them if you are not lean enough. In fact, you can have great abs without ever training your abs if you are lean enough (and at least a little bit genetically gifted). But training your abdominals is still an important part of any workout program, so this is how you do it!

Function and Appearance

While most people train there abs for the sole purpose of turning heads when they walk down the beach, there is also an equally important purpose for training your abdominals. Function. Strong core muscles are the foundation of any athlete. You need strong core muscles to excel in virtually any athletic endeavour. Improving your core strength will help you lift more, run faster, train harder. Then there is injury prevention - the main reason I ensure all my clients perform at least some degree of core work. And finally, postural reasons.

When working with clients when I refer to core work I am referring to training the core muscles for functional reasons. When I refer to ab work, that’s when I’m referring to getting  six pack abs! Both are important but in this article I am focusing on ab work. Check out the articles on core work as it is a very important element to your training program.

Forget the toning myth

Too many people do hundreds and hundreds of reps when training abs thinking they are toning their abs. Remember, the ‘toning’ or definition of the ab comes from being lean enough. What we want to do is enhance the definition, shape and appearance of the abs with strength exercises. Reps should be moderate, depending on the exercises.

By using strength training exercises with moderate reps we can make our abs literally ‘stand out.’ Confused? The muscles that are the ‘six-pack’ abs are the rectus abdominus. It appears as though there are six separate muscles but in fact it is a flat length of muscles separated by the tendons giving the appearance of six sections. If we strengthen this muscle we can make the muscles stand out. This means you can see your abs without being incredibly lean.

For ladies reading this, it may not be six-pack as your after, rather a flat toned stomach. But the exercises you will do are still the same. The only difference is you do not need to use as heavy weights. Strengthening the abs will improve your posture and give the appearance of a flatter, trimmer mid section.

Exercises and Methods

Here are some of the core exercises I prefer to use:

• Gorilla Raises
• Bicycle Kicks
• Reverse Crunches
• Crunches
• Swiss Ball exercises like fish tails, jackknives, etc
• Crunches

There are many more ab exercises to choose from but these are the ones I have found are both safe and effective. Please take into account that some exercises (eg sit ups) can put a lot of strain on the lower back. The exercises outlined above minimise this risk but keep it in mind when doing any core exercise.

I always train abs at the end of a workout. Why? Because a tired core makes every other exercise more difficult (and more dangerous) to perform. By doing it at the end you reduce this problem.

So how can you take these exercises and put them into a workout? If you are a complete beginner take 2 of these exercises and perform 3 sets of each at the end of your usual workout. More advanced trainees can increase the number of exercises and sets. Reps depend on the exercise- the more resistance the lower the reps and vice versa.

TIP FOR ADVANCED TRAINERS: Try combining 3 or more exercises in a row in a ‘giant set’ with no rest between each exercise. Rest and repeat 2-4 times.