Ripped Abs, washboard stomach, killer abs… for the vast majority of people is has been, at some stage, our up-most health and fitness desire to attain Hot abs and a perfect Beach Body! 


We see these perfect bodies with ripped abs everyday, these bodies being flaunted on MTV and the covers of magazines accentuating the need for the average person to look like this. And of course it’s effective!

So effective that the health and fitness industry has became a multi-billion dollar industry for the pressure the media has put on the individual (such as yourselves!).

From Fat loss pills to 6-second abs, the health and fitness industry will do anything to shake another buck out of you.

The aim of this article and this website is to uncover the truth on how to attain Ripped Abs and not to fall victim to money making supplement companies and fitness programs that prey on peoples honest fitness goals and expectations.

What you can be rest assured about is that I'm not trying to rip you off, I just want to simply just furnish you with the real information.

Ripped Abs — The Requirements

This is where all the haze is taken away if you want to get ripped abs.

What may surprise you is that most people actually have 6 pack abs or close to it! The only thing that fails to make it visible is that there is a layer of Fat surrounding the abdominal region.

[TIP: Try tensing your Abs and then feel the hard muscles underneath the layer of Belly Fat. Feel it…? That’s your six pack! Or what will potentially be your six pack abs!]

On feeling the muscles under you subcutaneous (outer) layer of fat try and imagine what your midsection would look like if this fat wasn’t there. Would it appear that you have really well developed upper abs but little or no lower abs or else no real ab muscles at all?

Identifying this will help you to understand what kind of training you require week-by-week so that you will eventually be able to show off a great set of six Pack abs.

There are two basic requirements for visibly Ripped Abs:

• Body Fat Below 10%

• Abdominal Muscles

How to Reduce Body Fat for Ripped 6 Pack Abs

Reducing body fat means that the bodies underlying muscles can be revealed. Not only will this give your abs a better appearance but will also help to reveal the rest of the muscles on your body giving you a more toned appearance. 

A 10% Body Fat is even quite high to reveal a much abdominal definition. Realistically, to get totally ripped abs you would want to get your body fat down around 5%. This is to ensure that not only the upper abs are revealed but also the lower abs where abdominal fat often resides.

This lower belly fat is frequently the most stubborn subcutaneous abdominal fat to remove and takes a lot of dieting and training to work off.

Find out more about How to Lose Belly Fat to show off your ripped abs...

The best way I have found to lose this excess body fat is to start doing circuit training workouts as a part of your gym routine. Circuit training workouts are like conventional gym workouts except the exercises are done right through once without a rest period. This would then be counted as one set and then you would go on to do 5-7 sets.

Another difference is that the weights that you would usually push in the gym are lighter and completed at a faster pace. On top of that, the reps are also increased to about 8-12 reps depending on the exercise.

The key to these circuit training routines for abdominal development and body fat loss is to keep the intensity as high as possible. These circuits only last for about 30-40 minutes so it is vitally important to go all out to see dramatic improvements in your midsection.

Developing Abdominal muscles

The main abdominal muscle that needs to be developed is the rectus abdominis muscle.  




There are four areas of the rectus abdominis muscle that you need to develop to get visible abs, these being the:

• Upper rectus abdominis
• Middle rectus abdominis
• Lower rectus abdominis
• Side obliques

The upper, middle and lower abdominals can be classified as the rectus abdominus. The more muscle mass added to each of the four regions (with less than 10% body fat) the better that appearance of the Six Pack!

If you are planning to do a circuit like we talked about to get ripped abs fast then that’s great because the exercises included in this will help you to gain lean muscle on the ab muscles.

However, you should also include isolating ab exercises should as cable crunches kneeling down, planks, weight machine crunches, bicycle crunches and so on. Check out the Best Abs Exercises here...

Ripped Abs Workout Plan

Here's a perfect workout to get ripped abs. It's a combination of abdominal strenghtening exercises with standard weightlifting exercises that also help to develop the rectus abdominis and the deep core muscles.

2 Day per Week Whole Body Ab Resistance Routine
Basic Routine - Whole Body Resistance to be completed 2 times per week. Duration 35mins approximately Rest & Recovery - Take a day rest between sessions i.e. complete it Monday, Wednesday and Friday. Intensity - Carry-out the exercises slowly focusing on good form. Take 45 seconds between each exercise.
Ab Workout Abdominal Strengthening                            Sets x Reps          Kneeling Cable Crunch                                   3 x 15-25 reps Bicycle crunch                                                 3 x 15-25 reps             Side Oblique                                                   3 x 12 Weight-lifting                                                Sets x Reps Back Squats                                                        4 x 8 Bench Press                                                        3 x 8 Lunges                                                            3 x 8 each leg Pull-Ups                                                               3 x 8 Press Ups                                                           3 x 10
Points to Note Undertake for 8-10 weeks and combine with Build Muscle and Lose Fat Diet for best results. Change program after 8-10 weeks. Take a day rest between sessions i.e. complete it Monday and Friday. See Best Ab Exercises if you are unsure of any Core Strengthening exercises.