10 Steps to get Perfect Abs (Science-Based)

These 10 Proven Tips will get you 6-pack abs and a flat stomach fast. Most People are wasting their time looking for six-pack diet & workout plans while ignoring abdominal muscle growth. Find out how to bulk up your abs so they can pop out and show. And get all your questions answered about how long it'll take to get abs as well as what body fat percentage you have to be to see your abs. The answers contradict much of the common mainstream information.

Defined abs will make you look significantly more fit while increasing confidence, and attractiveness. Having a strong core will also improve your posture, prevent lower back pain, and it can help increase your overall athleticism since the core is what connects your upper and lower body together. Unfortunately, many people are wasting time on things that'll never get their abs to show, so today I want to give you guys 10 steps that you can follow to guarantee that you get the best abdominal muscle growth and definition as soon as possible 

And the first obvious step that we cannot ignore is that you have to make Sure that You Are Lean Enough. Unless you have a low enough body fat, you’ll never see your abs, and you especially won't see them in a well-defined way. That’s why one of the primary goals that you should have if you want well-defined abs is to get lean. To provide a concrete example take a look at bodybuilder Lee Priest during a bulk and during a cut. (1) In the first photo his abs aren’t visible even though he carries a lot of muscle. Trust me the abs are still there, they're just under a thick layer of fat. Meanwhile, in the second photo, his abs are very clearly visible because he's much leaner. So you're probably wondering how lean you have to be to see your abs? And the truth is there is no set-in-stone answer. That’s because we all have different body fat distributions. Some people tend to store more of their fat around their midsection, which means they need to maintain an overall leaner body composition to see their abs compared to someone that doesn’t store as much fat specifically around their midsection. While there are overall rules of thumb guidelines that men need to be around 12% body fat, and women need to be around 19 percent body fat to see nice abs, this will fluctuate quite a bit from person to person. For example, even when my body fat percentage was significantly higher than normal I could still see my abs because my body preferentially stores fat in other places. 

This also does have to do with another thing I recommend you do, which is to add more muscle to your abs so that they pop out more. You would do that by training Your Abs With Progressive Overload. Just like any other muscle, if you want it to grow, you have to train the muscle in a way that exposes that muscle or muscle group to more challenging stimuli over time. So an example is, if you could do a particular ab exercise for 12 reps in your last workout, you could try to do 13 reps during your next session. Or you could do the same 12 reps but make it more challenging with some extra weight. Most people already train their abs with high reps so I see very good results for my clients incorporating lower 8 to 10-rep sets and working on increasing weight load during the beginning of their ab workouts. 

With that said training higher rep ab training shouldn't be ignored or skipped over. Both high reps with low weight and low reps with heavy weight should be incorporated into your routine. It's just that usually people forget to do the heavy-weight sets with abs rather than the high-rep sets with abs. It's important to do both high reps and low reps because data indicates that the abs have a balanced profile of around 55 to 58% slow-twitch fibers and the rest in fast-twitch fibers. (12) Fast twitch fibers are known to respond better to higher intensity, higher weight loads, and lower rep counts. Meanwhile, slow twitch responds better to higher reps with a lower weight. So, you want to do both low- and high-rep sets for optimal growth. One of the best ways to do this is to save the higher rep bodyweight sets for the end of your workout after you've already done all your heavy weighted exercises like weighted declined situps, weighted crunches, and weighted pulse-ups. Or alternatively, you can do high and low rep sets together with supersets. Utilizing this superset strategy you would do a high rep set with no weight right after every low rep set with heavy weight. An example would be to perform weighted declined situps for 10 reps and then immediately perform 20 to 40 reps of jackknifes.   

You should also specifically focus on Ab Isolation Exercises Instead of General Compound Movements. Lots of people claim that doing compound exercises like squats, deadlifts, and barbell overhead presses are enough to develop flawless abs. But is that true? Well, if you’re...

[GravityTransformation]

References

1. You cannot get rid of belly fat by doing ab exercises.

2. After 4 hours of ab training per week for 6 weeks “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold, and suprailiac skinfold measurements.

3. In this 12-week study, subjects with normal weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 pounds of body fat and around 1 inch in waist circumference.

4. Scientists looked at muscle activity levels during various exercises, including the back squat. Surprisingly researchers found that Ab muscle activation was so low it didn’t even reach 20% of maximum voluntary contraction! The straight-leg sit-up, on the other hand, activated the external obliques and rectus abdominis by around 40%.

5. Research on the clean and jerk exercise, also shows low levels of core activity (rectus abdominis, internal obliques, and external obliques).

6. Research found that the posterior pelvic tilt plank compared to a regular plank resulted in over 100% activation relative to maximum voluntary contraction for the upper and lower abs and the obliques.

7. Research indicates can produce two times more force during eccentric contractions and 50% more during concentric contractions than isometric ones.

8. Data shows that the eccentric and the concentric phases activate different anabolic cell signaling patterns that don’t get fully stimulated with isometrics.

9. Abs have a balanced profile of around 55-58% slow-twitch fibers.

[paulpapapietro]

I literally spent like 5 days morning to night watching videos trying to find one that gives you detail oriented instructions on getting abs and I am relieved I finally found the perfect video that doesn’t just state the obvious or isn’t overly opinionated. Thank you sir !

[moftkboom]

thank you for helping people on youtube on there journey to a helthey life style

[nickdalamagas]

He’s a straight to the point type of guy! Exactly what’s needed 💪👊💪

[stephaniephouotrides]

Love this guy. Super simple info, explained so it's easy to understand

[luvuazar]

Shoutout to the editor who puts Indian movie reference vids🤣

[phoenixprotocol]

Man.... This channel the most underrated fitness channel. Thank you for the great content. I always send new members at my gym to this channel for their home work research.

[hemplll]

great video! you just mentioned everything!

[victorburgos]

Wow this is the best ab explanations video ever !, ty !

[mahammadoucamara]

I ain’t gone lie, this man videos always make sense. U are already my trainer bro 😎

[I.June.I]

This is why I come back to your videos. 💪🏾

[workoutroutine]

Love this video! Really well explained 👌

[marwan]

Probably THE most realistic human about weight, weight loss and activities! Thanks for all the great videos, man.

[Harshalk]

This video is Good, best till date wrt abs info.

[martsharpe]

this was the one of the best ab videos I ever watched

[shaileshgite]

Ultimate and superb information by u bro 👍👍👍👍 great

[rounaksubramanian]

Very well said bro about this topic and about the 10 steps for the perfect abs and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself

[FitnessKnowledge_hacks]

Best video for internet good luck brother

[legacyinfra]

You give such an detailed explanation where we not get 1% of doubt, very insipiring, I do watch all your video, you are best 👍

[mehnafistiaque]

Arefin Shuvo at 1:14 Guy really did a great job. Respect