Lose body fat with a calorie deficit
Eat a high-protein diet
Lift weights 3–5 days per week
Train abs 2–4 days per week
Do ab exercises that provide progressive overload
Include weighted crunches or cable crunches
Include hanging leg raises or reverse crunches
Include ab wheel rollouts or stability ball rollouts
Include planks and side planks (progress time or difficulty)
Include rotational work (cable woodchops or landmine twists)
Train upper and lower abs with targeted movements
Aim for 10–20 hard sets per week for abs
Use good form and controlled reps
Progress by adding reps, sets, weight, or harder variations
Sleep 7–9 hours per night
Manage stress
Drink enough water
Limit alcohol
Keep steps and cardio consistent to support fat loss
Track calories and body weight to adjust the deficit
Stay consistent for 8–16 weeks
Avoid training abs to failure every set
Take 1–2 rest days per week if needed
Focus on overall fitness and strength, not only ab workouts