Rules for getting 6-Pack ABS for Men and Women


A hard trained six-pack well defined with Abdominal muscles (abs) and a lean look, lying on the sandy beach. Isn’t that what we always dreamt of? Lots of people work hard for this for a long time, but never get the expected result. And it is just because they lack basic knowledge of some essential rules. In the following article I am going to point out the Do´s and Don’ts of training your belly.
All information and exercises are fit for both men and women. There is a lot of misinformation about women and heavylifts, that they would not get a masculine shape as long as they don´t change their lifestyle completely, that they must follow a lot of standards and partake the hormone testosterone. So dear women,fret not, this fear is unfounded.

First thing you must know is, all you guys out there already have those abs. You just can´t see them because they may be covered by a smaller or bigger layer of belly fat. Oops! But don’t worry, all you need to do to make them visible is to strip away the fat and tone up the underlying muscle. So far so good. But how can we do so?

Visceral Fat

Belly fat is not only the result of too much fatty food. Of course it is one of the main reasons but there are some other factors to take into account. Lack of sleep, lack of exercise, sugar and processed food, stress and the misuse of alcohol make your abs disappear and thus grows the belly. These are some of the steps that you can start with:

  • Cut down Bad Fats and stick to good fats like fish, olive oil, and nuts insteadNuts are Protein Bombs

  • Avoid Sugary Foods as well as processed and fried food

  • Keep Track of your calories. Various applications are available to help you with this task.

  • Increase Daily Protein to at least 30% of your caloric intake

  • Drink Alcohol in Moderation because it reduces fat burn, especially in the belly area. That’s where the “beer belly” comes from.

Indulge in sports!


As long you don’t get rid of your visceral belly fat or at least reduce it to a lower level you won´t be able to see your abs. Firstly get your body in motion and start doing some cardio. Studies show that the optimal heart rate depends on the individual. On the whole, it can be said that a higher heart rate up to 85% of your personal maximal heart rate is the most efficient condition to burn as much fat as possible. Running, Cycling, Skipping and Stepping are the most common forms of cardio. Beginners and heavyweights may better start with cycling to protect their joints.


There are a variety of exercises you can do to strengthen and tone up your abs. What is more important is to not to focus on one kind of exercise that u might think is the most useful one. Better do different exercises that work for different parts of your core. Some of them are provided in the picture below.

ABS Exercises

Never forget, the abs are a muscle like every other muscle as well. That means they grow during their recovery time. Workout your abs 2-3 times per week till they burn like hell and then give them sufficient time to rest, and grow.

So if you want to get rid of your belly fat, look good on the beach and most importantly – FEEL GOOD – you need a combination of both, the right food and the right sports. Some people say, abs are made in the kitchen. And there is a lot of truth in this statement. Nevertheless, the right nutrition does not replace the effort and sweat you have to give during your exercises. Get in shape! Order the right Nutrition AND start exercising! What are you waiting for?

Jens Behrensen

by Jens Behrensen

German fitness addict sharing my experience and trying to bring a healthier lifestyle to people. View all articles by Jens Behrensen.


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