Here’s How I Got Killer Washboard Abs in 90 Days

My learnings from a 90-day abs challenge: from flab to fab

I’ve always been self-conscious about my flabby midsection and wanted to have killer abs like the ones I see on Instagram and in fitness magazines.

But I never knew how to achieve it.

I’ve tried different diets and workout plans, but nothing seemed to work.

That’s when I decided to take on the 90-day ab challenge.

The challenge was tough, but it was also extremely rewarding.

I had to commit to a strict workout plan, which included exercises that targeted my abs and core.

I also had to change my diet and ensure I was eating the right foods to support my fitness goals.

The first week was the hardest as my body was not used to the intensity of the workouts, and I struggled to keep up with the diet, but as the days went by, my body began to adapt, and I started to see results.

Here’s everything you need to know about getting abs.

Can you get six-pack abs in 90 days?

It is possible to see significant improvements in abdominal muscle definition in 90 days with consistent exercise and proper nutrition.

However, whether or not someone can achieve a “six-pack” in that time frame will depend on a variety of factors such as starting body fat percentage and genetics.

Achieving a “six-pack” or visible abdominal muscles requires a combination of two things: building muscle in the abdominal area and losing fat to reduce the layer of fat covering the muscles.

To see your abs, you ideally need to have a body fat percentage of less than 12% for men and less than 20% for women.

The Science of Abs

Getting Abs is a complex and multi-faceted topic that involves:

• Understanding the muscle-building process
• The role of body fat in abs visibility
• The impact of genetics on abs development

The muscle-building process is a result of the body’s response to resistance training.

When the muscles are stressed through resistance training, such as weightlifting, the muscle fibers undergo microscopic tears. The body then repairs these tears by building new muscle fibers, leading to muscle growth.

Research has shown that a combination of heavy weightlifting and higher volume training, such as multiple sets and reps, is most effective for muscle growth.

Also, progressive overload, or gradually increasing the weight or resistance used in exercises, is also essential for muscle growth.

Body fat is a critical factor in abs visibility.

The abdominal muscles are located under a layer of subcutaneous fat, which is the fat that lies just under the skin.

For the abs to be visible, the body fat percentage must be low enough to reveal the underlying muscle.

The impact of genetics on abs development is also significant.

Genetics plays a role in muscle fiber type, muscle insertion points, and muscle belly length, which all affect the shape and size of muscles, including the abs.

Research has shown that people with a higher proportion of slow-twitch muscle fibers tend to have a greater ability to build muscle endurance, while those with a higher proportion of fast-twitch muscle fibers tend to have a greater ability to build muscle size.

Plus, muscle insertion points can affect the shape and size of the abs, according to fitness expert Igor Opeshansky.

Studies have shown that people with a more superior insertion point will have a more visible six-pack, and those with a more inferior insertion point will have a wider rectus abdominis.

So, resistance training, particularly progressive overload, and proper nutrition are crucial for muscle growth and body fat reduction.

However, genetics also play a role in the shape and size of the abs, and it’s important to understand that everyone’s abs will look different, and it might take longer for some people.

The Workout Plan

Developing a workout plan is crucial for achieving visible abs. There are a variety of exercises that target the abs, and it’s important to incorporate a combination of these exercises into your routine.

Again, progressive overload is essential for muscle growth, and incorporating cardio and other exercises can support abs development.

The types of exercises that target the abs:

Exercises that target the abs include traditional exercises such as:

• Crunches
• Sit-ups, leg raises
• Planks
• Russian twists
• Cable crunches.

According to Healthline:

“Exercises that target the rectus abdominis, transverse abdominis, and obliques are all effective for abs development.

And exercises that incorporate a twisting motion, such as Russian twists, have been shown to be particularly effective for targeting the obliques.”

Effective workout routines for abs:

I. “Big Four” effective workout routine for abs:

1. Plank
2. Side plank
3. Bird dog
4. Dead bug exercises.

II. The “Ab Wheel Rollout”

It is a compound exercise that targets the rectus abdominis and the obliques.

For that, you start in a kneeling position and hold an ab wheel with both hands. You then roll the wheel forward, extending the arms in front of the body while keeping the abs engaged.

Then returns to the starting position by pulling the wheel back towards the body using the abs.

This movement targets the rectus abdominis, the muscle responsible for the “six-pack” look, and the obliques, the muscles located on the sides of the rectus abdominis.

Compound exercises such as the ab wheel rollout are more effective for burning fat than isolation exercises like crunches or sit-ups. This is because compound exercises like the ab wheel rollout engage multiple muscle groups at the same time, resulting in higher energy expenditure and a greater calorie burn.

Compound exercises also promote muscle growth, which increases metabolism and helps to burn more calories at rest.

III. Circuit Training

Circuit training typically involves performing a series of exercises in succession, with minimal rest between exercises.

This type of training is effective for abs development because it promotes muscle growth and burns calories faster.

Here is an example of a circuit training routine for abs:

1. Crunches — Perform 20 reps, and rest for 15 seconds To perform crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the floor, using your abs to crunch up towards your knees.
2. Leg raises — Perform 15 reps, rest for 15 seconds For leg raises, lie on your back with your hands under your lower back for support. Keep your legs straight and lift them up towards the ceiling, using your lower abs to raise your legs.
3. Russian twists — Perform 15 reps per side, rest for 15 seconds Sit on the floor with your knees bent and your feet flat on the floor. Hold a weight or a medicine ball and twist your torso to the right, then to the left, using your obliques to twist your torso.
4. Planks — Hold for 30 seconds, rest for 15 seconds Get into a push-up position with your forearms on the ground and your body in a straight line. Hold this position for 30 seconds, using your abs to maintain a stable core. Here’s a complete description of planks my friend Darshak Rana has written about:

5. Repeat the circuit 3–4 times

Nutrition

Your abs are what you eat.

Proper nutrition can help to promote fat loss while preserving muscle mass.

Let’s dive deeper into the role of nutrition in building abs, macronutrient ratios, foods to eat and avoid, and tips for tracking calorie and macronutrient intake.

What you need:

Consuming a diet high in protein is inevitable. It can help to promote muscle growth and repair.

And consuming a diet that is low in carbohydrates and high in healthy fats can help to promote fat loss.

The macronutrient ratios for abs development:

Macronutrients are nutrients that provide energy to the body, such as carbohydrates, proteins, and fats. The balance of these macronutrients in your diet can affect how your body burns fat and builds muscle.

It’s recommended to consume 1.6–2.2 grams of protein per kilogram of body weight per day. This will help to ensure that your body has the necessary nutrients to repair and grow muscle tissue.

On the other hand, a low-carbohydrate diet can help to reduce body fat. When you reduce the intake of carbohydrates, your body will start to burn fat for energy instead of carbohydrates

Consuming a diet that is high in healthy fats can also help to promote fat loss. These types of fats, such as omega-3 fatty acids, can help to reduce inflammation and promote overall health.

Foods to avoid at all costs and how you can replace them

Consuming certain foods can contribute to weight gain, include:

• Processed snacks such as chips and crackers
• Sugary drinks such as soda and juice
• Fast food and takeout meals
• Foods high in saturated and trans fats, such as fried foods and processed meats

However, it’s important to note that eliminating these foods completely from your diet can be difficult and may lead to cravings.

So, find healthy alternatives that can satisfy those cravings without compromising your goals.

For example, instead of processed snacks, you can choose healthier options like raw nuts or fresh fruits and veggies.

Instead of sugary drinks, you can opt for water, herbal tea, or unsweetened coffee. Instead of fast food, you can prepare healthy meals at home using whole ingredients.

Psychological Challenges

One of the biggest psychological challenges of abs development is dealing with slow progress.

It can be disheartening to put in the work and not see immediate results.

It can be difficult to stick to a consistent workout and nutrition plan, especially when faced with temptations and distractions.

Another hurdle is comparing yourself to others. It’s easy to look at other people’s bodies and feel like you’ll never reach their level.

It’s important to remember that everyone’s body is different and that progress takes time.

Here’s what helped me:

I set weekly goals instead of taking up the 90-day challenge as a whole.

This made me focus on my strengths more than my weaknesses.

There were days when I didn’t work out or reach out for candy or ice cream. But I ensured I compensated it the other day.

My only aim was to remain calorie-deficit. That’s it!

I also had to remind myself why I started. When you’re feeling demotivated, remind yourself of the reasons why you wanted to achieve your goal and how it will improve your life.

Final Words

Now that you have a better understanding of the importance of proper nutrition, workout, and mindset in building abs, it’s time to take action and start working towards visible abs.

Celebrate small wins along the way and be kind to yourself.

Remember that abs development is a long-term process, and consistency is key.

And you’re getting abs to stay fit. Not to flaunt it on Instagram or social media.

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