Six-pack secrets

The ‘six-pack’ muscle aka ‘rectus abdominis’ is essentially a sheet of muscle that attaches into the pelvis from the ribcage. It acts as one muscle to bend and stabilise the spine. The horizontal lines that help to create the definition are cartilage that connect each section of muscle to create the sheet. Development of the muscle fibre between the cartilage lines produces the six-pack effect. While its somewhat mythological magnetism can’t be fully explained, its appeal could be linked to the essential nature of its function. After all, we can do without a limb but we only have one core!

Important issues to keep in mind when developing a six-pack are: Do you have enough muscle built to show separation between each section? The muscle must be developed enough or it won’t be visible, no matter how lean you are. I’ve worked with athletes with low enough body fat who are intent on dieting down lower to reveal abs that aren’t there yet. The paradox is, when you are in a calorie deficit you can lose the very core muscle fibre you are trying to show. So in dieting to reveal the six-pack, you could be losing the very muscle you are trying to reveal. Conversely, I’ve worked with athletes who have a fully-developed six-pack, but aren’t able to get on top of their diet to reduce the body fat enough to see it.

Although there are multiple pathways to get a six-pack, most effective core exercises I’ve come across in 15 years are using twisting plank variations and gymnastics rings. For most athletes Plane-training HOME can give a fully-developed six-pack in around 36 weeks. For those who need something more intense I will be releasing a ring-based full-body workout system called Plane-training RINGS, showing my favourite gymnastics ring exercises combined with functional muscle-building techniques.