1) How do I get a 6-pack (or at least a flatter stomach)?
Sarcastically, I usually reply, "Scissors and a scalpel". But in truth, consistent, frequent training, along with simple meal restructuring (typically, most people undereat protein and overeat carbs & saturated fat), is the best combination for someone who is struggling to find their abs in the mirror.
Solution: Aim for a minimum of 2 days a week of planned, simple strength training with free weights, bands and kettlebells. This, paired with eating well balanced meals 90% of the week, and 2 days of different interval training/cardio, are the most discussed methods of achieving that elusive flat stomach.
2) What is the best exercise for my abs?
An old trainer joke for the best ab exercise: press yourself away from the table after your first course. That way you can't eat seconds. Seriously though, this age-old question never gets old (or never stops getting asked), and yet the formula remains the same: total body exercises (squats, deadlift variations, push, pull, rotation and resisting movement) remain the foundation of which every 6 pack is founded. Yes, there are those that can diet extremely well and see their abs, without mastering one of the 6 movements needed as the foundation. BUT, the best exercises remain the same.
Solution: Master 6 basic movements to achieve a 6-pack!
- Squat variations (sumo, front, back, zercher, overhead barbell, single arm overhead)
- Deadlift variations (romanian, sumo, single leg)
- Push movements (overhead press, pushup and bench press variations)
- Pull movements (from above/vertical, from in front of you/horizontal)
- Rotary movements (windmill, Turkish get up, chops)
- Resisting movements (plank, side plank, anti-rotation press, rollouts, walkouts and fallouts)