How Can You Really Get a 6-Pack?

Dear Fitness Coach,

I don't know if you get any emails from guys, but I have a question. I have been hitting my abs hard for the past couple of months, but I still have a gut. My girlfriend thinks it's funny, but it's really getting to me – I have been doing 100 crunches a day and want that 6-pack!

Aching for Awesome Abs


Dear Aching,

I am afraid you have fallen victim to the biggest fitness misconception out there: Ab workouts will get you ab definition. There is no such thing as spot-reducing: You cannot just isolate one area and lose weight in that particular spot. By reducing your caloric intake and doing cardio, you will start to lean out all over – including you midsection. By adding weight training to your routine, you will start to drop your body-fat percentage as well, and your abdominal definition will start to emerge. 

As far as doing crunches, that is probably the worst possible exercise you can do. Because you flex your back during a crunch, you place a tremendous amount of stress on the vertebrae in your spine – and that can cause permanent damage. Opt for front and side planks instead: They not only work your abs, but also your hip flexors, lower back and obliques. Your goal should be to hold each plank variation for 60 seconds each.