Moulton Kettlebell Club: So You Think You Want a Six-Pack?

Do you want a rockin' set of 6-pack abs?

Follow these steps:

It is a simple task, but are you ready? I think its important to note here that simple and easy are not the same thing. Though it is simple, obtaining the elusive "six pack" is not easy.

Step 1. Figure out why you want them in the first place? Trust me, there are much more important goals to obtain, but I would agree there are some who are in a place with nutrition and exercise that can set an aesthetic goal. Think of this goal as an upper level goal. Do you have a solid exercise and nutrition foundation yet?

Step 2. Put the sugar down. No one ever got a six pack by eating donuts and lattes. Im sure if you ask the body builder in the gym how they got a six pack, they would tell you, "in the kitchen". As cliche as that has become, there is validity to it. Nutrition NEEDS to be locked down and air tight. To decrease your body fat to the point of revealing your abs is not done by cheat meals every other day.

Step 3. Stop doing crunches. Start finding larger lifts that engage the core 10x more than a silly crunch. I personally believe Sit Ups have a time and place and they have gotten a bad rap. Just as a bad deadlift is bad for you, so is a bad sit up. Grab a coach, pay them what they are worth, and get under a bar for Deadlifts, Squats, and Military Presses. If your abs are firing up from this, then get a new coach.

Step 4. High tension, low reps, beats any high rep chaos any day. Instead of laying down and doing a meaningless 1000 crunches every day and getting nowhere. Try to up the resistance or tension, and decrease the volume. You will get better feedback and better results. The ab roller is a great example. Instead of frantically rolling in and out of your plank position, keep your reps under 5, and try to slow your speed and add in a few second hold once rolled out.

It is important to not obsess your life around getting a six pack. It will bog you down, nor is it a symbol of health, fitness, or strength. Also, nobody likes the douche walking around obsessed with his or her own six pack. Its annoying, you have a big head, and it makes everyone want to throw and medicine ball at your face. Instead, share your knowledge and harness the power of the quiet professional.

Here is a sample workout for getting your trunk stability fired up, abs turned on, and core engaged.

3 Rounds:
1. DeadBug. Alternating arms and legs for 5 reps on each side.
2. Quadraped. Lay on your back, arms and legs flat. Opposite elbow touches and holds to opposite knee, rest of body remains flat. Lay back flat and repeat alternating sides for 5 reps on each side.
3. Jack Knifes, or Hallow-Out Holds. Lay flat on back, arms and legs up towards the ceiling. Pull head and shoulders off of the ground and lower legs keeping them straight as low as you can without your lumbar spine pulling off of the ground. Hold this position for 15-30s.

Stay Strong,

Kris