How to Get Lean Abs
Getting a lean stomach requires two key components:
Reducing body fat and
Retaining the muscle tissue
We can only achieve this by combining a sustainable calorie deficit, along with strength training against resistance - both parts of this must be addressed in order to create a more defined torso.
The first factor that needs to be prioritised is the calorie deficit, without it, body composition change will be negligible. There are numerous formulas online to help you to figure out your calorie needs - some more accurate and reliable than others - but here’s a really simple one you can use as a starting point.
Bodyweight (in pounds) multiplied by 12-14*
* If you are fairly sedentary and only train 2-3 times per week then use the lower end of the range given, but if you have a very active day-to-day job and/or train more regularly then you can use the higher end.
Using myself as an example, I currently weigh roughly 175lbs and have a fairly active job whilst training four days per week. Therefore, to lose body fat my daily calorie allowance would be as follows:
175 x 14 = 2,450 calories
From here, monitor how your bodyweight responds over a two week period. If your weight does not decline at all, then a further 200-300 calories can be deducted from your daily calorie intake. The key is to find a number that allows you to sustainably lose 1lb or roughly 0.5% bodyweight per week. Once you are there, stick to the plan until weight loss stalls and you need to make adjustments once again.
The second factor that needs to be addressed is the training component. For the purpose of this article, I am only going to discuss core training here, but please be aware that even when training to improve core definition, we still want to be training all major movement patterns to ensure we have an effective and balanced training programme (you can refer to my previous article Guide to Building a Training Plan for more information).
We can break core training down into three distinct components of stabilisation, flexion and rotation. This can then be broken down into further subcategories.
Core Stability:
Anti-Extension - planks, rollouts & deadbugs
Anti-Rotation - pallof presses, cable chops & lifts
Anti-Lateral Flexion - side planks & single arm carries
Flexion:
Trunk Flexion - crunch and sit-up variations
Hip Flexion - reverse crunches, hanging knee raises & pikes
Lateral Flexion - side bend variations
Rotation:
Medicine ball rotational throws, woodchops & dumbell twists
For someone who is interested in complete core development, it would make sense to ensure you are training the majority of the categories listed above.
I would advise spreading each category of exercise over the course of a training week. For example, let’s say we have an individual that trains three times per week, here’s how we could strategically implement their core training.
Workout A
1. Swiss Ball Rollouts (Anti-Extension) 3x6-10
2. 45-Degree Side Bend (Lateral Flexion) 3x10 e/s
Workout B
1. Standing Cable Crunch (Trunk Flexion) 3x8-12
2. Standing Pallof Press w/ Cable (Anti-Rotation) 3x8 e/s
Workout C
1. Banded Deadbug (Anti Extension) 3x5 e/s
2. Standing Cable Woodchop (Rotation) 3x8 e/s
This example is just one illustration of how someone could appropriately integrate core training into their weekly routine. Of course it doesn’t mean that this is the only way to approach this - as there is always more than one way to skin the cat. The main takeaway is to give you an understanding as to how you can start to think about applying this concept to your own training and individual capabilities.
To Summarise
Make sure you are in a calorie deficit first and foremost (refer to the formula above), and if you do not see much scale/body composition change after two weeks, lower your calories by an extra 200-300 per day until you begin to see a weight loss of roughly 0.5% bodyweight per week.
Ensure you have a well-rounded programme that trains all movement patterns (squat, hinge, lunge, push, pull) and strive to apply progressive resistance to these exercises in good form week-on-week.
Train all core-based movements (core stability, flexion and rotation) and again, aim to gradually increase the duration and/or intensity of each exercise over the course of a training cycle.
