1\ You’re not targeting the rectus abdominis
One of the sillier and more damaging myths in the locker room is that you don’t need to dedicate time to exercises that directly work your abs. While exercises such as squats, deadlifts and multiple other compound moves do hit your core muscles, research shows these exercises elicit very little activation in the rectus abdominis (the six-pack muscle). For one of the most efficient ways to work your abs, here is The Single Best Exercise For Your Lower Abs.
2\ Your body fat is too high
You can work your abs twice a day for a whole year and build a core that would put most athletes to shame, but unless you get rid of that excess blubber covering them, no one’s going to know. Ross Edgley, a British sports scientist, told Men’s Health UK that “if your body fat isn’t around the 10% mark, your abs simply won’t show.” For an easy way to kickstart your fat-loss, drink a mug of green tea with every meal as a study in the European Journal of Clinical Nutrition found a single mug accelerates your body’s break down of fat by 33% thanks to it’s metabolism-boosting polyphenols. If you have some extra baggage on the sides, here’s how to Lose Your Love Handles For Life.
3\ You need to mix up your move
Whether or not you like to admit it, your body is smarter than you. Unless you regularly mix up the ways you hit your abs, your muscles will adapt to the training and stop growing. There are three main ways to effectively work your abs: rotation exercises like medicine ball twists; static concentration moves like the plank or hanging leg lifts; and flexion and extension moves like crunches and sit-ups. If you need some ideas, here are 38 Insanely Fun Ways To Carve A Six Pack.
4\ You haven’t honed your diet
You’ve heard it before and we’ll tell you again: abs are built in the kitchen. On your quest to sculpting a six-pack, perfecting your diet is crucial. Here are The 6 Foods You Need To Be Eating If You’re Looking To Build A Six Pack.
5\ You aren’t getting enough rest
The often ignored third piece of the puzzle in the six-pack equation is sleep. Not many people know that due to your growth hormone levels being elevated throughout the night, it is when you’re sleeping that you’ll build the most muscle. What’s worse is that the failure to get enough sleep means the stress hormone cortisol will flood your system, encouraging your body to store more fat around your core and halting your gains. If you struggle to fall asleep once you hit the hay, here are 5 Tricks For Achieving A Blissful Night’s Sleep.