Six pack abs have been getting quite the attention all these years.

Some have gone so far as to equal being in great shape with ripped abs…

But this couldn’t be further from the truth!

This post is focused on clearing some common misconceptions about six pack abs and on helping you get in the right path in regards to core training.

Blood, Sweat and Tears

Blood, Sweat and Tears

Getting a six pack is simple but not easy.

The actual process requires a lot of hard work and dedication.*

Don’t get sucked into the big promises of 3 minutes/day routines. If having ripped abs was that easy, everyone would be ripped by now.

Furthermore, getting ripped abs is not a matter of 30 days or a few months of following a certain program.

Lot’s of people search for quick abs’ solutions and shortcuts one or two months before the summer holidays and, to their disappointment, this approach doesn’t work.

30 days, 2 months, 6 months may not be enough!

Heck, you might even need more than a full year of consistent work to actually achieve your goal! (extreme case)

Lastly, even if you manage to get a six pack, maintaining it still requires work and effort.

Forget Belly Fat

If you want to have ripped abs, you just have to lose the fat surrounding your core.

Makes sense, right?

The thing is that you can’t target belly fat and the only way to lose this belly fat (naturally) is to lose fat in your whole body.

As a result, If you want to have ripped abs, you have to be ripped everywhere.

Only 2 Requirements

Only 2 requirements

If you want to be ripped and more specifically to have a six pack, you need to meet 2 requirements. These are:

  1. Low body fat
  2. Well developed ab muscles

#1: Low body fat

Having low body fat is the most important factor for a visible six pack.

There are various ways with which you can drop body fat. The fastest approach is to combine the “right” diet with the “right” exercises.

The “right” diet, is something that depends on the individual. However, there are certain things that you can do to improve your eating habits and move closer to the “right” diet.

Such things are:

  • eliminating artificial sweeteners
  • stop eating junk food
  • stop consuming processed food
  • etc

The “right” exercises are a little less individualistic.

Some exercises that can help you burn fat are:

  • Hill-sprints (or sprinting, in general)
  • HIIT circuits
  • High-intensity work

#2: Well developed ab muscles

Fortunately, the exercises mentioned previously can help you build muscle as well.

In my free report, I describe 5 bodyweight exercises that are going to help you build muscle and increase your core strength.

Other exercises, not mentioned in the report, that can help you develop your core muscles and increase your strength, are:

  • Heavy squats (back, front, overhead) and deadlifts
  • Advanced calisthenics and gymnastics, such us OAPU, levers, etc.
  • Heavy carries (especially the overhead ones)

Six Pack Abs Can Ruin Your Life


Or to be more precise:

The way you train for a six pack can ruin your life.

People have been getting more and more “addicted” on achieving a six pack.

This leads to impatience and impatience in training can be very damaging. Especially, in exercises that involve your core.

Here are some examples of what I mean:

  • Someone who wants to achieve a six pack very fast and is impatient of progressing gradually may start training with advanced exercises (such us wheel roll outs) without having the appropriate foundation. This is like begging for injury.
  • Another example might be someone who focuses all his efforts on his six pack muscle (rectus abdominous) and neglects the rest core muscles. This is going to lead to muscle imbalances, posture problems, and even injury.

Training incorrectly with exercises involving your core is not the same as training incorrectly, in general. That’s because injuring your spine (e.g. something that can happen with bad bridging) is way worse than injuring your shoulder.

So be patient and very careful when you train your core.

Six Pack Abs Don’t Mean Shit

Six pack abs reflect neither your health nor your athleticism.

Having a six pack means only one thing, that you have a six pack.

Six Pack Abs and Health

You can be totally healthy and not have a six pack.

And have a six pack and be totally unhealthy.

Your health is more of an internal thing and can’t be measured by just your appearance.

Six Pack Abs and Athleticism

Similarly with health, athleticism can’t be measured by the athlete’s appearance.

Athleticism is measured by performance.

This means that someone can have ripped abs, yet not possess a strong core or an athletic physic.

Similarly, someone can be very athletic and have a really strong core and yet not be ripped.

Take a look for example at Dominic Lacasee in this video:


 Dominic isn’t ripped and doesn’t have a visible six pack, yet his has an incredible amount of core strength.


Getting a six pack can be a worthy goal, but it shouldn’t be a priority.

If you manage to get other more important and fundamental factors in place, a six pack can simply be a by-product.

With this article, I hope you are able to see where six pack training stands in respect to core training (and training, in general) and health.

To sum up, here are the things that you have to know:

  • Six pack abs require consistency and hard work
  • You can’t target belly fat
  • You only need to meet 2 requirements for a six pack, namely low body fat, and well-developed ab muscles
  • Six pack training can ruin your life
  • Six pack abs don’t determine your health or athleticism

Is your current training reflecting the above things?

How are you going to approach you core training from now on?

Love to hear what you think, in the comment section below.



* This is, of course, related to the individual. Some people have a six pack without even training.

Photos: rectus abdominisdur labeur, ruins