Struggling to reveal your abs despite endless crunches? Here’s everything you need to know about getting the perfect six-pack.

What is a six-pack?

The six-pack is also known as the rectus abdominus, a paired muscle that runs vertically on each side of the front of the abdomen, separated down the middle by a band of connective tissue called the linea alba.

What does this muscle do?

It’s an important muscle responsible for flexing your spine forwards. It also assists with breathing, stabilises the torso during exercise, and protects your internal organs from impact.

Why can’t I see my six-pack?

Everybody has a six-pack but most people can’t see theirs for one simple reason: it’s hidden under a layer of fat.

Men are predisposed to storing body fat around the stomach, whereas women keep theirs on their hips and bottom. If you have excess body fat, it’s going to prevent your abs from being on full display.

What’s the best way to lose belly fat?

For years people have believed – wrongly – that lots of cardio training in the ‘fat-burning zone’ was the only way to shift body fat. In fact, the best way to effectively burn away excess fat is by doing weight training and high-intensity cardio, whilst being in a calorie deficit with your nutrition.


If long, slow, steady-state cardio exercise was the best way to burn fat, then everyone who ran the London Marathon would cross the finish line with abs of steel.

Although this type of training does burn calories, it’s not great for optimum fat loss. Too much steady-state cardio can actually decrease the levels of muscle-building, fat-burning testosterone and growth hormone, and increase levels of the stress hormone cortisol.

High cortisol levels prompt your body to store energy as abdominal fat and break down muscle for energy too. 

So keep cardio sessions short and intense and get ripped faster.

Which exercises are more effective at building six-pack abs?

Heavy compound lifts, such as squats, deadlifts and overhead presses, work the entire abdominal region far harder than sit-ups or crunches. That’s because the six-pack muscles are responsible for stabilising your torso and must therefore work hard to keep your upper body in a stable, secure position whenever you lift heavy weights.

However, exercises that directly target the abs should also be included in any training programme to work the muscles as hard as possible and promote maximum growth.

Is it important to work the muscles in my lower back?

Yes – Your lower back muscles are an important but often overlooked part of your core. They play a huge role in stabilising your torso and assisting in the transfer of power between your upper and lower body.

Failing to dedicate the same amount of training time to your lower back as you do to you abs will result in an unbalanced core that will at best prevent your abs from developing to their full potential and at worst result in injury.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Traveling can be an exciting adventure, but it can also disrupt your fitness routine. Whether you’re on a business trip or a leisurely vacation, it’s important to stay active and maintain a healthy lifestyle. With a little bit of planning and effort, you can exercise while traveling and avoid feeling guilty about missing a workout.

Exercising while traveling is crucial for maintaining momentum with your fitness goals.

Additionally, traveling often involves indulging in unfamiliar and unhealthy food options, making it more important to counterbalance this with regular exercise. Here are 6 tips to help you stay fit while on the road:

1) Pack your workout gear

Pack a pair of comfortable shoes, comfortable workout clothes, and a few basic pieces of equipment such as a yoga mat, resistance bands, TRX, or a jump rope.

This way, you’ll have everything you need to work out in your hotel room.

2) Find a local gym

Most hotels have a gym, but if your hotel doesn’t have one, look for a nearby gym or fitness center. Many gyms offer day passes or weekly memberships that you can take advantage of while traveling.

3) Take advantage of your surroundings

If you’re staying in a city, go for a run or walk in a park. If you’re near the beach, go for a swim or do some beach yoga. If you’re in the mountains, go for a hike. 

There are plenty of opportunities to get your heart rate up and enjoy your surroundings at the same time.

4) Get creative with your workouts

You don’t need a gym or a lot of equipment to get a good workout in. Use furniture and objects in your hotel room to do bodyweight exercises such as push-ups, squats, and lunges.

5) Keep hydrated

Staying hydrated is key to maintaining your energy levels, especially during physical activity. Pack a reusable water bottle and make sure to drink plenty of water before, during, and after your workout.

6) Look for healthy food options

Eating healthy while traveling can be a challenge, but it’s important to make healthy food choices to support your workout routine. Research healthy food options in your destination or pack healthy snacks to help you stay on track.

By following these tips, you can stay fit while traveling and avoid feeling guilty about missing a workout. With a little bit of effort and creativity, you can maintain a healthy lifestyle no matter where your travels take you.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.