“How do I achieve and maintain a six-pack?” is the number one question a personal trainer gets asked. The simple answer is a healthy diet, cardio and strength training exercises. Everyone has a six-pack. If you can’t see it, it is hidden under a layer of fat. Gym goers are annoyed with this answer. So, let's explore and go a little deeper.
First, what is a six-pack? A six-pack comprises the 4 abdominal muscles, which flexes and rotates the spine. The six-pack appearance is visible in rows of 4-8 distinct muscular segments that you can see on individuals with low body fat.
It is important to strengthen all 4 of the abdominal muscles to achieve that six-pack appearance. The transverse abdominals is a deep-lying muscle that runs across your torso from side to side. It holds your ribs in place and stabilizes your pelvic floor. The internal obliques lie on top of the transverse abdominis running upwards from your hip allowing you to bend and rotate your torso from side to side. The external obliques lie above the internal obliques running in the opposite direction working alongside the others so you can bend and rotate your torso. The rectus abdominis is a sheet of muscle that is separated into segments, giving you the six-pack appearance.
To see your six-pack you have to maintain low body fat. A typical ballpark range is 10-12% body fat for men and 16-20% body fat for women. Nutrition plays a huge role in keeping your body fat low. It is recommended to consume a high lean protein diet with fresh fruits and vegetables. Consuming low complex carbs a few times a week is also recommended. Strength training and cardio workouts 2-3 times per week will decrease your body fat.
The Gym at Milford has experienced certified personal trainers that can help you achieve your six-pack appearance. Reach out and sign up for a session with a trainer today!
ACE Certified Personal Trainer
AFFA Group Fitness Instructor
Personal Trainer, The Gym @ Milford