Achieving gains in the gym, especially the abs, is the primary goal for most people who work out. However, there are 5 common mistakes that kill six pack ab gains more than any part of the body. The content ahead dives into the topic of achieving six pack ab gains and common mistakes that can derail any progress.
Many people want six pack abs; they are the forefront of a strong and sexy core and the main landscape whenever at the beach or swimming pool. There are many thoughts on how to achieve 6 pack ab gains, but realistically it’s not too much of a challenge to achieve, so long as common mistakes are avoided. Let’s look at everything you need to know about the abdominal muscles and how to achieve six pack abs for the summer season.
What Makes up Six Pack Abs
The abdominal muscles consist of many fibers that form a group that mostly consists of the core. The abdominal muscles are listed with more detail ahead and should give great insight on how to better train for a stronger core.
- Rectus Abdominis. The most anterior or superficial part of the abs, the rectus abdominis is the main player in developing a six pack. This long, thin muscle group runs from just beneath the diaphragm and attaches down to the pubis area. Interestingly, the rectus abdominis is the muscle that we call a six pack, but there are actually eight portions!
- External Obliques. The outer portion of the core consists of the external oblique muscles. The external obliques work to provide stability for the body and they allow for torso rotation. Working the external obliques can play a big role in developing a strong and trimmed core and can help to accentuate six pack abs.
- Internal Obliques. The other portion of the core includes the internal obliques. The internal obliques are located deeper than the external obliques and are positioned diagonally in the core. These obliques are responsible for rotation of the torso and stability of the spine, which makes this an important area for the core muscles.
- Transversus Abdominis. The deepest of the abdominal muscles, the transversus abdominis can provide stability for the body. Located underneath the oblique muscles, the transversus abdominis allows for torso rotation, trunk stability, and can support the spine.
Exercises for Six Pack Abs
To develop six pack abs, it is no secret that the abdominal muscles will need to be worked. Standard core activities are common in the gym and working the abdominal muscles can help to develop strength in this large area of the body regardless of the exercise. Here are a few exercises to try for a stronger core.
- Abdominal Crunches. Perhaps the most notorious of core exercises, the standard crunch is performed with a 30-degree spinal flexion for optimal results.
- Trunk Twists. These can be performed seated, lying flat, or at an angle. The trunk twist is designed to develop the obliques and work the rectus abdominis.
- Side Crunch. Typically performed on a Roman chair, the side crunch isolates the obliques and works the core from an angle the body is not accustomed to. These can also be performed without a Roman chair, but the range of motion will be reduced.
- Plank. The plank works the core using isometric contractions and is tough on the abs. Holding the plank position can help to develop every muscle in the core, including the posterior extensor muscles, and can be vital for stability.
The Role of Diet for Amazing Abs
The diet is a major part of any workout and it can make or break gains. A balanced diet is best for overall health and longevity, but eating for success can go a long way.
Watching macros is important if you want to develop six pack abs. For this, look to specifically watch your fat and carbohydrate content, as these tend to be contributors to subcutaneous adipose tissue. Aim for a 50/30/20 ratio of carbs, protein, and fat respectively for optimal results.
5 Common Mistakes that Kill Six Pack Ab Gains
Making strides in your pursuit of six pack abs can be as easy as avoiding common mistakes that can sabotage success. Follow along with these 5 common mistakes that kill six pack ab gains and wait for your results to take effect. 
- You’re Cardio Driven. Don’t be mistaken, but focusing solely on cardio can burn calories and overlook the core muscles. A solid mix of about 150 minutes per week of at least moderate intensity cardio can help to burn fat needed to show off abs, but strength training is necessary to show off your hard work.
- You Avoid HIIT. To burn off fat bonds in the body, it is important to sweat. The heat generated in the body is important to burn fat in a hurry, which can help to expose and show off the rectus abdominis. Make sure to incorporate high intensity cardio and strength exercise to really take advantage.
- You Switched to Low Carb Dieting. Look, cutting carbs can be a nice way to shred excess, but when you cut carbs from your diet you need to make up for it somewhere else. This tends to lead to a higher fat content and more subcutaneous fat to layer over the mid-section.
- You Focus Only on Core Activity. Working the abs is vital to six pack abs, but overworking this area doesn’t lead to improved gains. Spot reduction has continuously been debunked and overworking the core may contribute to slower gains.
- Machines are your Preference. Strength training is vital to six pack abs, but working out on machines takes away the stabilizing benefits in the core. Consider working more with free weights and barbells to secondarily work the core.
What Does All of This Mean
If your workout has recently been slowed, consider the 5 common mistakes that kill six pack ab gains above to see if this is you. If so, consider mixing your diet, workout, or routine up to see if this is what is slowing your progress. If not, take aim at your core and wait for the success to come.
