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Flat belly and strong abs. Who wouldn’t want that, right? That is your case since you clicked here, and the vast majority of the rest of the world.

Being able to show off the abs is not only attractive to most people, but also synonymous with good health. It means you have a relatively low body fat percentage, a great sign of not only strength but also health.

So you should do what you can to have that coveted look, no? Yes. Mike Diamonds talked about 2 proven ways to get a six pack.

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Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

2 Proven ways to get a pix pack

The first in Diamonds’ 2 proven ways to get a six pack addresses the people who have an underdeveloped core. If that is your case, you should ask yourself why can’t you see your six pack even at a lower body fat percentage?

The answer is that you should treat the abs as any other muscle. And how do you get other muscles to grow and show off? By training them consistently and, more importantly, with progressive overload. So, in this case, doing hundreds of crunches won’t help you. You need to come up with better exercises that will seriously challenge your abs.

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Any bodyweight exercise needs to be thought out to be able to properly use progressive overload. “The absolute best workout is the cable crunch,” Diamonds says.

He recommends doing 4 sets of 10-15 reps with a 20-second rest period in between. If you don’t have access to that, do ab crunches with arms extended.

Other exercises that you should be doing include hanging leg raises and cable woodchoppers or Russian twists.

Mike Diamonds advises doing these exercises every 3 days, for beginners. If you want to develop your abs faster, do them every second day.

If your problem is having a layer of body fat on top of your abs, you need to burn that fat to be able to see your abs. To do this you should get into a caloric deficit diet, in which you burn more calories than you are consuming. “Preferably a high protein diet,” Diamonds says.

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Being able to see your abs is intrinsically related to your diet and body fat percentage, so focus on that.