Damo’s Ultimate Six Pack Guide

Building your abs requires more than just nailing the best exercises. Check out Lead Coach Damo’s tips on maximising your mid section gains!

1. Training Abs Doesn’t Decrease Body Fat Around Your Stomach.
You can do crunches until you’re blue in the face, but they won’t significantly “spot reduce” the body fat around your midsection. There’s no way to selectively reduce your body fat; you need to bring your overall body-fat levels down, which means watching your total caloric intake and burning more cals through exercise.

2. Your Abs Won’t Be Visible Until You Reduce Your Body Fat:
Unlike many other skeletal muscle groups, you need to carry low body fat to reveal your abs, independent of how many exercises you do for them. Reducing your body fat requires you to either burn more calories or consume fewer calories. Genetics also play a role in body-fat levels, making it easier for some people and more difficult for others.

3. Eating For A Six-Pack:
It’s difficult to follow a mass-gain eating plan and expect your abs to become more visible. Sure, you can make your abs stronger through training, but more than any other muscle group, six-pack abs are made in the kitchen.

4. Here are some exercises to get you started and should be performed every 3 days to allow time for repair:

Lower Abs:

Target this region by raising your legs with a stable upper body, which shortens the rectus abdominis from the lower end. Best exercises: Hanging leg raises or captain’s chair leg raises, decline-bench reverse crunches, mountain climbers.

Upper Abs:

This area is targeted when you stabilize your lower torso and draw your upper body toward it, shortening the distance between the ribcage and pelvis. Best exercises: Rope cable crunches, decline-bench crunches, machine crunches.


The obliques run along the sides of your six-pack. I like to train them with higher volume and lighter weights so that the muscles don’t build up considerably over time, which affects the thickness of the midsection. Top exercises: Captain’s chair oblique raises, cable wood choppers (light to moderate weight), decline-bench Russian twists.