Fitness & muscle building, Useful information

How to get a six-pack!

The six-pack is considered the epitome of physical fitness and is at the top of the wish list of men and women. But how do you get a six-pack and can every stomach be turned into a washboard? You can find the answers in our blog post.

How is a six-pack made?

Let’s first take a short detour to the anatomy of our core. The abdominal muscles are made up of three groups of muscles: deep, oblique (or lateral), and straight muscles. The typical six-pack results from training the straight abdominal muscles ( Musculus rectus abdominis ), so that they enlarge and bulge outwards. The straight muscles are interrupted by horizontal intermediate tendons ( Intersectiones tendineae ), this leads to the individual “packs” (medical: muscle tummies ). A sixpack does not consist of six individual muscles, but results from the straight abdominal muscles – incised by tendons. How many such packs appear depends on our genetics. So not everyone can get a typical six-pack.

Even the most trained muscles are useless if they are hidden under a layer of fat. A six-pack only appears when the body fat percentage is low. For women, a body fat percentage of less than 15% applies, for men less than 10% as a rough guide. Of course, that always depends on the individual fat distribution. Diet is therefore the decisive factor in washboard usage. It is not for nothing that it is said ” a six-pack is made in the kitchen “. You can find out here .

how to get rid of belly fat Six packs in women?

Since the body fat percentage in women is generally higher than in men, the girls have to work harder to expose the muscles. Due to the low body fat percentage, a six-pack is often controversial among women. For comparison: A body fat percentage around 20-30% is considered “normal”. However, since a body fat percentage that is too low is often associated with health problems (e.g. menstrual disorders), it is not always advisable to strive for this ideal of beauty. Often a muscle-packed six-pack is not even the goal (unless you are training for the competition). Most women are already satisfied with a well-trained and firm core.

The way to a six-pack: Isolated abdominal muscle exercises or full-body training?

Many full-body exercises such as squats or deadlifts also stress the core of the body. But is that enough to get a six-pack? In general, full-body exercises are useful as they train the large muscle groups and thus increase the basal metabolic rate. They are therefore essential on the way to a six-pack. Targeted abdominal muscle exercises should not be missed either. One study used electromyography (EMG) to compare the strain on muscle groups from different exercises. The result: Sit-ups, planks, side planks and jackknives challenge the abdominal muscles significantly more than back squats . The difference was most pronounced in the sit-ups (straight leg sit-ups were studied). They are more than three times as effective when it comes to training the Rectus Abdominis .


Which exercises are the most effective exercises for the abdominal muscles?

Sit-ups are considered to be the epitome of the abdominal muscle exercise and are the classic when it comes to a trained core. However, in recent years they have fallen into disrepute. If they are not done properly, they can cause neck and back problems. Beginners in particular should therefore not overdo it with sit-ups and support the neck muscles with their hands. Neck-friendly exercises for the stomach are z. B. Leg lifts or planks. Study results showed, however, that the classic plank challenges the abdominal muscles only a little. Modifications of the plank , such as the long-lever posterior-tilt plank (the elbows are not under, but in front of the shoulders) are – according to the study results – significantly more effective. So your goal shouldn’t be to keep the plank for as long as possible, but to keep adding different variations to your training. Incidentally, the lateral abdominal muscles also want to be trained. Exercises such as Russian twist, lateral or bicycle crunches are suitable for this.

Important: Set goals and challenge your abdominal muscles , e.g. B. with additional weights, more repetitions or changes to your routine exercises. Only by increasing the training stimulus will your muscles grow continuously. So try to change your workout routine every four to six weeks. Also remember that you are using the opponents of the abdominal muscles and include exercises for the back, core and glutes. In addition, cardio units should not be missing during the workout. Ideally in the form of interval training. This burns a lot of calories and helps lower the percentage of fat in the body. With all the training, however, regeneration and relaxation must not be neglected. If you put your body under too much stress, this increases the cortisol secretion. This inhibits your muscle building and promotes the formation of love handles on the stomach.


To get a six-pack, you should Do not do without isolated abdominal muscle exercises . Classics like sit-ups and variations of the plank work your abdominal muscles most efficiently. Also always remember: The most important factor for a visible six-pack is correct nutrition.

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