Build MuscleTrainingWorkout Tips

How Long Does It Take To Get 6 Pack Abs ? – The Truth

Share This Post:

So the answer to the most asked question in the fitness industry. How long does it actually take to get a 6 pack ?

The answer to this question depends on a lot of variables such as your body fat percentage, the size and definition of your abdominal muscles. Therefore, your body fat percentage must be around the 7-10% range for men and 15-20% range for women for you to see your abs. Remember the more developed your abdominal muscle becomes the smaller the amount of fat you will have to lose and the easier it will be to get a 6 pack. The only way to get more defined abs is by effective ab training, eating the right foods and getting a good 7-8 hours of sleep everyday.

Here Are The 3 Most Effective Ab Exercises For Beginners

These ab exercises will help you gain the size and definition you’ve always wanted:

Reverse Crunch

This will put less stress on your lower back compared to doing leg lifts and it targets your lower abs. When performing this exercise remember to keep your feet pointed out and together, your knees also together and the gap between your hamstring/calves must be as tight as possible. Ensure your hands are flat on the surface and make sure to press down with your hands as this will activate your lower abs much more.

4 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

reverse crunch


Toe Touches

These will hit your upper abs hard, to do this just keep your feet up in the air and reach for your toes.

4 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

toe touches



A regular plank that works your entire abs and your entire core. The reason why it’s called a plank is because your going to keep your body as straight as a plank/board during the whole exercise. Put your elbows on the surface and your legs out straight, ensure that you do not drop your butt down as that will put a lot of pressure on your lower back which will cause all kinds of lower back pain.

3 Sets, 45 Seconds Each Set

1 Minute Rest Inbetween Each Set


For those of you that have lower back problems some of these exercises may be too much for you. If so purchasing an ab roller will allow you to workout your entire abs/core without hurting you lower back as much.

If you are an advanced lifter and these ab exercises are too basic/easy for you then here is a ab routine that you should find much more challenging: The Best Ab Exercises To Get Solid 6 Pack Abs

Do this routine at least 2 times a week (3 is optimal) to ensure your abs become more defined and if you have tried any other effective ab exercises that have helped you gain more definition feel free to let us know by leaving a comment down below.

10 thoughts on “How Long Does It Take To Get 6 Pack Abs ? – The Truth

  1. Hello,
    Thanks for the tip. I would love a 6 pack, but not sure I can get that low with my body fat.

    Is it true what they say, abs are made in the kitchen?

    If I have lower back problems, what are the best exercises to work on getting those abs?

    I hate crunches cause of my back, but planks I enjoy and can do about 1 and a 1/2 minutes of them.

    Thanks in advance for your reply.

    1. Abs are definitely made in the kitchen but, training just makes it much easier to see. If you have lower back problems try to make sure every ab exercise is done with proper form, if it’s still too much too handle then purchasing an ab roller would greatly help as it doesn’t affect you lower back as much if you do it correctly.

  2. Thank you for your article, this is the most frustrating problem most people experience. I know I must be doing something wrong, even though I do the exercises you suggest and many others I think my diet is keeping me from getting the abs I want.

    Do you have suggestions on a good diet for a six pack, maybe this will help more people like myself.

  3. I love that picture of Arnold on your home page! Hey thanks for these tips on getting better abs. Though I have always wanted 6-pack abs I have always struggled to get them and was content to just having a flat as can be belly, but I never realized that pressing down with your hands in the reverse crunch would be the activator for the abs. Always thought it was the crunch part at the waist that was the activator. Thanks!

    1. Thanks! This article will definitely help in getting you the abs you have always wanted, but always remember that your body fat percentage needs to be quite low before you see any kind of abs.

  4. I have a six pack, its just covered in a layer of fat 🙂
    All jokes aside, nutrition is so big with 6 packs. If you are not down to that 7-10% for men then all the ab exercises in the world are useless if you’re not eating right and you’re not losing weight.

  5. Hey Andrew,

    I am looking to get a six pack with a lot of deep cuts. I have my diet to lose fat and I will start to do the exercises that you have here on your site.

    Definitely the best and I like the toe touch because I always feel the burn/contraction.

    Hey do you recommend doing hanging leg raises ?

    1. Sure the hanging leg raises are definitely more advanced but, if you can do them why not. They are very effective.

Leave a Reply

Your email address will not be published. Required fields are marked *