Technically, everyone has a six-pack—it's the rectus abdominis muscle, which runs down the front of your belly-but unless you're lean enough, you can't see it. And that's where your genes come in: They help determine where your body deposits fat and how easily you can build muscle. To peel off that extra layer, you need to burn more calories than you take in by following a healthy diet and amping up your cardio.
Interval training is proven to be especially effective for whittling the middle. In a study from the University of New South Wales, in Australia, people who alternated periods of high-and moderate-intensity activity saw a significantly higher reduction in abdominal fat than those who moved at a steady pace. Combine your aerobic exercise with a few core strengtheners, like planks, and you'll soon be revealing that six-pack.
DO I NEED TO EAT SOMETHING AFTER EVERYWORKOUT?
Unless you just went for an easy walk or did a 10-minute stretching session, yes. Contrary to popular belief, you aren't building muscle when you lift weights—you're breaking it down, and refueling afterward helps repair it. But even if you only did cardio, eating or drinking something replenishes muscle glycogen, your cells' go-to source of energy, and helps prevent dehydration. Have a snack that's 100 to 150 calories and has a 3-to-1 or 4-to-1 carb-to-protein ratio within 30 minutes of completing your workout. A cup of low- fat chocolate milk, a recovery sports drink, or a banana with a tablespoon of peanut butter are in the top options.
ALL ABS ARE UNIQUE
Even if you can get those muscles to peek through, don’t expect them to look just like your favorite celeb’s toned tummy “Your genetics also determine the shape of your abs as they appear from the front—how aligned they are, how big the borders are between them, and whether they’re short and wide or long and narrow,” explains Israetel.
But while you can’t change your abs’ shape, you can help augment their thickness (how far they stick out from your core) with strength training, he says.
Performing ab-targeting exercises can help make your individual abdominal muscles stand out more for a more awe-inspiring six-pack. Your abs respond to stimulus just like the rest of your muscles do—by growing, Israetel explains. Stress them with weight and they’ll respond over time by adapting and growing bigger and stronger.
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