7-WEEK to Six-pack Abs Workout Program | Muscle & Fitness

Transform your body and your lifestyle with this comprehensive guide. Everything you need to know about training, eating, and supplementation for !

The hardest part of the journey to get ripped and bring out your abs may just be the first step. Not only is getting started physically hard, but you also have to deal with conflicting and confusing advice from all sides. That’s why we’ve combined the thinking of some of the top names in physique sports to create this comprehensive six-pack guide.

Think core definition is all about our core workout? Think again. We’ll lay out everything you need to know in terms of nutrition, nutrient timing, full-body training, core work, and strategic supplementation to redefine our midsection.

To create the guide, our BPI Sports Panel pooled their best advice, tips, or tricks to help you get shredded and show off our abs like never before. The panel includes:

  • Steven Cao, NPC physique competitor
  • Courtney King, Ms. Olympia Bikini
  • Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion
  • Whitney Reid, national sales director of BPI Sports
  • James Grage, co-founder of BPI Sports or creator of the Rewired training program

This is the one-stop plan you’ve been waiting for. Let’s make it happen



The Overhead Crunch

How to do it: Lie on our back with our knees bent or our arms straightened behind you. Then, keeping our arms straight above our head, perform a traditional crunch. The movement should be slow or controlled.

Why you should do it: By extending our arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.


2. The Reverse Crunch

How to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

Why you should do it: Although it’s important to remember that our rectus abdominis is actually one long muscle that travels from our lower chest to our pelvis or that most abdominal specific exercises train the entire muscle, the reverse crunch will emphasis the lower part of the stomach muscle.