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How to Achieve 6 Pack Abs - Training, Nutrition, and Lifestyle Choices

six pack abs, 6 pack abs



  • Perform HIIT cardio workouts 2-3x’s per week.   Do occasional steady-state cardio.
  • Train abs 2-3x’s per week.   3-4 sets per exercise.  Train heavy.  Keep rest times short.
  • Other workouts during the week should focus on high metabolic demand, compound exercises including: deadlifts, squats, walking lunges, clean and press, pull-ups, rows, bench press, and dips.    
  • Focus on a lot of spinal flexion exercises that work the rectus abdominus.  But also work the deeper core transverse abdominus (with roll-outs, kbell swings, deadlifts, squats) to help make the 6-pack “pop”.
  • Keep rest times short. 
  • Exercises should include:  hanging leg raises, incline crunches (with bands for added resistance), leg raises from bench, stability ball transfers, stability ball roll-outs. 
  • You can super-set abs with lower back (hyper extensions). This is for muscular balance.  You may also be able to do more weight/resistance if you perform an ab exercise after a back one.
  • Although movements in the transverse and frontal plane do not work the abs but obliques, they will make your core look more impressive. For obliques, I like cable or band twists and side planks on a bench or on TRX.
  • Check out all my favourite abs exercises


  • Calories cut gradually (~200 calories per day).  Aim for 14xbodyweight for total daily calories.
  • Maintain a macro ratio of around 40% protein, 40% carbs, and 20%. 
  • Increase fiber intake with greens.
  • Drink lots of water 3-4L (depending on your bodyweight and physical activity level).
  • Ditch liquid calories and empty calories.
  • Drink black coffee before workouts.
  • Supplements with magnesium, zinc, vitamin D, fish oil/omega oil, B-complex.


  • Become more active daily by walking more and taking stairs and playing your favourite sports.
  • Aim for 6-9 hours sleep (whatever works best for you).  
  • Reduce stress.  Meditate, get into nature, listen to music etc.





Personal Trainer in Toronto

Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.

Phone: 416-912-9716


Hours: M-F 6am-8pm, Sat+Sun 8am-12pm

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