First things first. You may well believe that exercise is the key to a solid flat six pack but, think again. No matter how many hours you spend in the gym your six pack will still be hidden under any excess body fat. So first you need to diet and get your body fat to under 10%. Failing this means that you are never ever going to be able to see your six-pack! You have to focus on the big picture and focus on exercising your legs, back and chest. Training your large muscle groups will help to stimulate your metabolism and the fat burning hormones that will turn you into a lean machine. This will help develop your six pack and put it on show. Maximum definition comes from losing body fat, not exercising your abs.

You need to live a healthy lifestyle that includes eating the right nutritional foods. Living a healthy and fit lifestyle will help to make you confident, energetic, strong and youthful. Making this commitment will keep help you to beat the obesity epidemic and help to minimise the risks such as, heart disease, diabetes, cancer, depression, etc.

There is so much information out there on how to easily achieve a six pack, yet a lot of the information is misleading and will not work. In fact some of the information is dangerous. So please always apply common sense before following what the self proclaimed experts are saying.

The three key points that you should address if you want a solid six pack are;

1. Your diet. You must get this well under control. The media gives out conflicting advice that only serves to confuse people. You must follow a diet that promotes fat loss. You have to get your fat levels under 10% if you want to succeed.

2. Once you have your diet sorted you need to focus on the intensity of your workouts. Do not just exercise your mid region as this is another mistake that many people make. Focus on working your whole body. This will help to get the best metabolic response. This will help you to burn fat. High intensity workouts with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves

3. I have found that too many people make the classic mistake of concentrating on sit ups and crunches. Unless the person is really out of condition this really is a waste of time. Crunches actually provide the least amount of resistance and it is resistance exercises that we want if we are to succeed as this develops and tones the muscles. Probably one of the most resistant exercises that will work your abs are ‘Hanging Leg Raises’, when performed correctly. Most people do these wrong when they are trying to concentrate the resistance on their six pack. The key to working on your abs is to curl your pelvis up as you raise your legs. I have not seen many people exercise like this. Admittedly this type of hanging leg raise is not for the beginner. A certain amount of practice is called for if you want to do this type of exercise correctly.

Any kind of hanging abs exercises will help, as well as some good floor exercises. The most effective exercises are various forms of swings and snatches, squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises. If you want great looking abs, focus on those instead of focusing so much on training the abs directly!

Your diet should be natural avoiding processed food that make a diet unhealthy. Processed foods also wreck your metabolism and hormone balance in your body. Whole grain foods are better for you than refined grains. Nuts, avocados, eggs, fish and similar foods. Natural healthy foods are best. Foods that promote lean muscle and not fat.