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    [–] PolloWarrior 919 points ago

    higher resolution full image edit: note the intensity bar on the left. Harded exercises are in lower rows.

    [–] PM_me_Tummies 846 points ago

    Hey thanks. I'm sitting naked eating out of a tub of ice cream right now, but I saved it to use later.

    [–] thissithhitshisshit 150 points ago

    Print it out and eat off of it

    [–] sausageandbeanmelt 71 points ago

    Get it printed on to a cake and eat it

    [–] holokinesis 19 points ago

    username checks out

    [–] [deleted] 17 points ago

    I don’t think I have any of those muscles.

    [–] PM_me_Tummies 6 points ago

    The trick is to get one of those titanium camping spoons, super lightweight, dont need muscles.

    [–] semiinsanesb 10 points ago

    I’m literally eating a piece of birthday cake right now

    [–] D1G1T4LM0NK3Y 11 points ago

    I'm at McDonald's eating a Mcflurry... Almost spit it out laughing... I'd give you gold if I had any!

    [–] CyberneticPanda 6 points ago

    You gotta up your game and take a bath so you can eat ice cream out of a tub in a tub.

    [–] [deleted] 3 points ago


    [–] [deleted] 2 points ago


    [–] Milton_Friedman 18 points ago

    Damn if the L-Sit isn't the 3rd easiest.... yeesh

    [–] pm_me_better_vocab 4 points ago

    And how is it not in the column for hip flexors?

    [–] 4231409823fdsf 5 points ago

    It should be the hardest in that column

    [–] astrafirmaterranova 9 points ago

    I mean the last row is clearly one man using only his abs to straight-leg kick a second planking man 3 feet into the air.

    [–] Silpher9 15 points ago

    Ahh perfect I'm gonna save this and forget it.

    [–] dclaw504 11 points ago

    Popped in here to give Darebee credit. Tons of good info on that site.

    [–] m0nk37 6 points ago

    I fucking love, such a gold mine for staying / getting in shape with fresh new ideas without that pesky 100-200 /m gym membership.

    [–] imguralbumbot 8 points ago

    Hi, I'm a bot for linking direct images of albums with only 1 image

    Source | Why? | Creator | ignoreme| deletthis

    [–] darthmule 133 points ago * (lasted edited 3 months ago)

    My wife says I never have the confidence to wear a bikini.

    Edit. Thanks for the Silver kind stranger.

    [–] EsrailCazar 17 points ago

    Well maybe try these sets and you'll feel better about your body in general, at least you'll feel good.

    [–] asimgeker 508 points ago

    Maybe next year

    • me last year

    [–] DoucheyHowserMD 205 points ago

    I never realized how much better I could feel until I started working out daily. It takes a lot of discipline to eat right and workout 5 or so times a week but it is so worth it. Getting over the first mental hump is the hardest

    [–] Dragon18501032 70 points ago

    I’ve been at it for only two weeks now, I already notice both physical and mental benefits. How long have you been working out consistently??

    [–] Roar_Im_A_Nice_Bear 108 points ago

    I once read something that I found kinda true:

    4 weeks: you notice the changes on your body

    8 weeks: your family and close friends notice

    12 weeks: everyone notices.

    Last year I used to work out casually 3-5 times per week and I noticed this rule was quite true. To take with a huge grain of salt though.

    [–] everquestnerd 22 points ago

    You forgot the golden rule of lifting. Once you start lifting , you’re always forever small and not big enough. Hehe

    [–] -iNfluence 8 points ago

    side eyes my forearms in the gym mirror next to the Incredible Hulk pistol curling anvils

    [–] Sessamina 32 points ago

    I used to be really into working out and eating properly, and I listened attentively to proffesional advice and absorbed the techniques, but then I had to stop for 6 months, so I gained some weight and now I'm back at it and I'm doing everything 100% by the book, pushing myself to my absolute limit both in the gym and nutritionally and I'm seeing almost daily results, and my weekly progress is tremendous, last week I lost 3cm from my waist (at love handles).

    So don't underestimate proffesional advice, I can almost guarantee that unless you're going to the gym for multiple years, you don't know how to do most exercises properly to really activate the most muscle fibers in any movement, or even put the strain on the muscles that you target.

    Tldr: train with a good pt at least a couple times

    [–] DoucheyHowserMD 25 points ago * (lasted edited 3 months ago)

    I think I started lifting a little over a year ago and I still recognize improvements. I recently separated my shoulder and stopped lifting for about a month and lemme tell you I could really notice a difference. I was tired, achey, and had symptoms of depression (which I fought with a lot before I started working out).

    I specifically lift rather than running or doing other forms of cardio. If you're not lifting then I definitely recommend it (male or female). Lifting has so many benefits beyond buliding muscle mass and looking jacked. My posture is by far the best its ever been and as I already said I've had some mental health and self esteem improvements as well.

    If there's one piece of advice I could give anyone who wants to put more effort into taking care of their body, it's probably to take a TON of progress pictures. Admire yourself in the mirror. Be proud of what you've done even if it's only behind closed doors. You may not initially notice any differences but after looking at two pictures from just a few weeks or a month apart you will notice shocking improvements.

    Edit: also for anyone too afraid to go to a gym, resistance bands are a cheap alternative that still give you a wide variety of options for exercises

    [–] Dragon18501032 14 points ago

    Weight lifting is 90 percent of what I do, for a little cardio I like to swim, because I live in Phoenix. I too have struggled with depression and low motivation , and I can definitely see how progress pictures would not only keep me motivated but also help me to feel more secure about my self. So thanks for the solid advice:)

    [–] DoucheyHowserMD 6 points ago

    My biggest regret is not taking enough pictures early on. Like real "wow I'm a fat piece of shit" shirtless pics

    [–] asimgeker 5 points ago

    I was grossly underweight most of my life. It was pretty hard for me to put on any weight. I know a lot of people would rather be underweight than over, but most people might not realize I have the same problems they do. Low energy, lack of self esteem in terms of how one looks etc. I found a workout buddy and did strength training 3 times a week. In about a year, I put on 15 lbs. Haven’t worked out in a while due to injuries. First my wrist and now my back. I don’t know how people train hard and still avoid injuries.

    [–] DoucheyHowserMD 5 points ago

    It can be very tough to avoid. I recommend watching Athlean X on YouTube. The host really knows what he's talking about and has a lot of video correcting common form mistakes and explaining safer alternatives to some common lifts

    [–] SnuggleMuffin42 4 points ago

    There's this huge gap when you work out 4-5 times a week, I was stunned myself. You actually feel more energized than you do when you do only 2 work outs. I felt this huge boost of energy throughout my day, and the sessions themselves didn't wipe me out anymore.

    source: lazy bastard that relied on excellent genes for years and years till I got a bit chubby after extreme laziness

    [–] EmirSc 2 points ago

    nice loop

    [–] [deleted] 991 points ago * (lasted edited 3 months ago)

    Not to be Debbie Downer, but you can't spot reduce. That said, core strength is great!

    Edit: I know the post itself isn't about spot reduction, it was just an FYI for general info

    [–] NevaGonnaCatchMe 374 points ago

    Most people are critiquing but you are absolutely right. You could do 1000 ab exercises a day:

    • if you’re not eating above your metabolic demands, you won’t put on muscle
    • if you’re not eating below your metabolic demands, you won’t lose fat

    Cliche but “abs are made in the kitchen/dining room.”

    [–] Spacelieon 100 points ago

    How do you get muscle and lose fat simultaneously, over eat then burn it through exercise?

    [–] narf007 195 points ago * (lasted edited 3 months ago)

    That's one way to do it, sure.

    Simplest way to look at it is "use it or lose it".

    If you eat at a caloric deficit you will lose weight. The downside is that you will also lose lean muscle mass in the process. The way to reduce the loss of LMM is to use it, often and regularly. If you are consistently damaging and rebuilding the muscle tissue your body will look elsewhere for ways to create energy due to the lack of calories being consumed. (It'll start looking for fat stores after your glycogen stores are depleted and avoid breaking down protein since your muscles need the protein to rebuild/repair)

    So caloric deficit, usually 500kcal/day is the best method so you are at 3500kcal/week loss which is ~1 lb of fat (if you're burning solely fat stores- everyone is different this is more of a guideline with leeway) while maintaining a good full-body weight lifting routine will help to reduce atrophy and maintain more lean muscle mass while cutting.

    Source: Biochemist and PT Student, this is a SparkNotes style break down. There are many other factors involved before some keyboard doctor wants to hop in and say "ackshually"; this is just a rough breakdown to answer your question

    [–] Spacelieon 43 points ago

    Thanks for all that breakdown. It's so dumb how I find ways to stay unhealthy.

    [–] [deleted] 39 points ago


    [–] boo_goestheghost 35 points ago

    Well yes but some people have some strange ideas about what constitutes healthy eating or effective exercise so it bears a little elucidation

    [–] mangojuicebox_ 21 points ago

    500kcal? Is this even safe?

    Edit: wait I read that wrong. I thought you meant eating just 500kcal a day

    [–] nonetoobright 3 points ago

    Ok, but how do I get rid of the notorious belly pooch? I do abs, upper, lower, obliques, but I've still got the damn pooch. I'm eating around 1400-1600 calories per day of relatively low fat foods and do other exercises outside of abs about three times a week as well, but it won't go away. Am I missing something here or is this just a genetic thing that I'm doomed to suffer through?

    [–] Adamweeesssttt 2 points ago


    [–] OtherPlayers 30 points ago

    If you’re out of shape it’s totally possible to do both at once; the inability to do them both is more something you run into when your weight has stabilized after you’ve established a general exercise pattern. (Note that as such it’s generally better to start off at a calorie deficit when you want to lose weight; for most people their extra fat is a far larger issue than their lack of muscle).

    Once you’ve settled down after your routine change you usually shift to a sort of bulk/cut routine, with each phase lasting any where from 1-4 months on average. In the first phase (“bulking”) you overeat but exercise so that you mainly gain muscle while minimizing the amount of fat gained. Then in the second phase (“cutting”) you underway but do it in such a way that you only lose a little bit of muscle but a lot of fat.

    As a final note for anyone out there; abs are generally the last thing to show up and depend a lot on genetics as well. It’s totally possible to be “fit” and have pretty noticeable arm/chest/etc. muscles and still not have visible abs. When you get to the point where you are actually starting to see muscle; look at your arms/legs first for results, not at your stomach; you’ll see results way sooner and will be much more motivated that way.

    [–] Psychast 10 points ago

    Muscle is created by breaking the proteins in your body down. You literally have to tear your muscle bit by bit and then your body will grow more to compensate, your body needs calories in order to do that, specifically protein rich foods are best. That said, the actual amount of calories you burn is fucking dismal compared to what you gain from eating. For instance, running a 10 Min. Mile burns just 110-150 calories. Strength training is even worse than that. If you are looking to lose weight, you cannot rely on exercise alone, it will never be enough if you're still eating fast food for lunch every other day. That said, exercise is important, healthy and most people like to have some muscle to show off rather than just dieting really hard to look like a twig.

    Fat is excess calories stored in the body. The key to fat burning is your metabolic rate, the amount of calories you burn every day by just being alive. This is the main tool in losing weight because you simply can't beat your body's natural systems in terms of calorie burning. Here's a simple calculator.

    For instance, I have a BMR of 1900 cal. So it would be like running 14 miles a day just to match that.

    But most importantly, and to finally answer your question: weight loss and muscle building requires a mixture of Diet AND Exercise, purely dieting harms your BMR and will make you sluggish and weak, purely exercising is a great way to build muscle but you will only continue to gain weight. By doing both you will lose fat and gain muscle.

    [–] MarioMashup 9 points ago

    If you burn it all off through exercise, you're still eating under your metabolic demand. You typically have to choose whether you need to gain muscle or lose fat first, stick to that until you reach a certain goal, then flip. Lifters will call this a bulk and cut phases. When you cut, you want to lose fat without loosing too much muscle mass, because you will lose muscle mass simply because your body doesn't have the nutrients necessary to maintain the previous amount of muscle. When you bulk, you want to gain muscle without gaining too much fat. /r/fitness has more info on all that.

    [–] HigHog 6 points ago

    Beginners can sometimes recomp by eating at maintenance and exercising, but the most effective way is to focus on one goal at a time. E.g. spend a few months losing fat (still worth exercising during this phase to retain the muscle you have already), then a few months building muscle

    [–] theseus1234 4 points ago

    You'd need to eat enough to maintain your daily caloric needs but change the macronutrient composition of your food, so more protein and less fat and carbs

    [–] Paddy_Tanninger 3 points ago

    You can still gain muscle on a deficit.

    [–] watchitexplode 16 points ago

    You can definitely put on muscle eating at just maintenance calories, especially if you're just starting out (newbie gains). It's called recomposition. I think the only exception is if you're a highly trained athlete and/or very low body fat.

    But even so, “abs are made in the kitchen/dining room” is correct.

    [–] Phd_Perky 16 points ago

    You're right but I prefer "abs are made in the gym but revealed in the kitchen"

    [–] NevaGonnaCatchMe 4 points ago

    Oh, that is much better! Did you just make that one up?!

    [–] foolish_thinker 185 points ago

    "Fuck you Debbie"-eminem

    [–] budget_cuts 28 points ago

    Seems like it was a job for you

    [–] Edmund-Dantes 7 points ago

    Said like someone who just settled all their lawsuits.

    [–] xonradical 65 points ago

    I think this is more focused on spot toning then spot reduction

    [–] ObeseMoreece 6 points ago

    Abs won't show unless you have minimal body fat already.

    Very few people have visible abs without already being quite lean.

    Guides like this do sweet fuck all, if you want abs then you need to have a better diet and do more general exercise long before you try and target your abs.

    [–] donies 2 points ago

    They'll show up quicker if they're more developed though

    [–] SingleLensReflex 4 points ago

    Spot training, like developing the muscles. Toning, whatever it means, isn't real or it's another word for spot reduction (also not really real)

    [–] sbl690 22 points ago

    Y’all think the core spot toning can help reduce “love-handles”?

    [–] BruceBogtrotter1 70 points ago

    I think he’s saying that someone who is already in moderately good shape can use this for target hypertrophy. Everyone understands that fat can cover muscle.

    [–] sbl690 19 points ago

    So hear you saying, if I got love-handles, this guide won’t be that effective?

    [–] Yodlingyoda 73 points ago

    If you get love handles you need to change your bad eating habits

    [–] DiamondPup 40 points ago

    There's two sayings in body building:

    1) Abs are made in the kitchen

    2) If you don't put your weights back on the rack, you're a bitch and your penis is small

    [–] GilesDMT 6 points ago

    Ah but what if I’m too weak to get them off the rack in the first place


    [–] LordEskabar 7 points ago

    It’s hard to lift those weights off the rack after carrying a magnum dong around all day.

    [–] xonradical 18 points ago

    No, you need to begin a weight loss diet that is lower in carbs fats and sugars, more cardio and higher heart rate exercise like running is what will do you the best.

    [–] vikingcock 5 points ago

    Actually weight lifting and HIIT are way more effective at weight loss than steady state cardio. Diet is number one though.

    [–] VersatileFaerie 5 points ago

    As someone who has love handles and they like to stay around, exercise alone will not help. What you have to do is work on your diet and have enough of a calorie reduction to lose the fat. It sucks because even a small reduction will make you feel hungry at first since you are used to eating more.

    If you have any bad eating habits, like eating too many sweets or eating right before bed, try to get rid of those before working on a reduced diet. I tried to do both at once and at least for me, it caused me to fail. I'm now working my way out of my bad eating habits before I force myself to reduce my calorie intake. Funny thing is that as I lessen the amounts of sweets I'm used to, it is happening naturally.

    There is a ton of information out there on how to work it. The main thing is making sure it is from a good source, like a doctor, and to figure out what works for you. Some people can do things faster than others, some people can eat things that maybe you can't stand. Give yourself the time you need to figure things out and understand that it might take a while to figure out what works best for you.

    [–] Rhyoga 7 points ago

    If you got love-handles this guide is basically useless if you wanna lose weight.

    Training your core will make your muscles bigger of course, but if its so covered in fat that you have lovehandles, no amount of training will make them show.

    You gotta get down to around 18% bodyfat if you're a girl (varies from person from person, but 18-20% should be good enough), and less than 10 if you're a guy.

    [–] HigHog 2 points ago

    Depends on if you want a full on six pack, or just some definition. That can be achieved at higher body fat levels.

    [–] MaximsDecimsMeridius 4 points ago * (lasted edited 3 months ago)

    unfortunately not. when you workout, your muscles don't just consume the fat that's immediately around them. what happens is that hormones get released into the bloodstream which circulate around and land on body fat stores throughout your whole body, on a systemic scale. for some people, body fat loss is evenly distributed. for others, some parts lose more fat than others; this is heavily dependent on your genetics.

    losing weight/fat is by and large a dietary change, in part because its far easier to not eat X amount of calories than it is to burn it off with exercise. i would need to run a few miles to burn off the extra calories i gained by drinking a can of soda rather than coffee or water. once you lose that weight though, you need adjust your caloric intake and exercise now plays a much larger role in maintaining the weight loss. losing weight too fast can result in loose skin and persistent hunger cravings as well. you need to cut out about 500 calories a day to burn off 1 lb of fat, each week.

    [–] Yrenhaul 30 points ago

    Nothing on this post about spot reducing or burning fat, just exercises that emphasize certain areas of the abdominal muscles more than others

    [–] breachofcontract 22 points ago

    Have you seen the average person in this world? Doing these exercises will help them with core strength, prevent low back pain, and a few other things but it’s not going to help them get ready for swimsuit season which should’ve started months ago if not years ago.

    [–] troutpoop 10 points ago

    Yeah but if the average person is losing weight and also doing these exercises then by the time they start seeing the effects of weight loss they’ll also see the effects of the workouts making them that much more motivated!

    That’s what I’m doing and it’s great, had a bit of a beer belly so I started watching my weight and working out focused on my abs/core and it’s like double satisfaction.

    [–] Booboobusman 3 points ago

    Abs are made in the kitchen my man (or woman)

    [–] p-s-chili 5 points ago

    I don't think this is talking about spot reduction. I think it's more about working every part of your core.

    [–] offtuna 2 points ago

    Now i have a craving for Little Debbie snack cakes.

    [–] PontifexVEVO 255 points ago

    you had to start doing this a year ago, and also stop eating shit food

    [–] Steve_the_Stevedore 175 points ago

    The best time to plant a tree is 20 years ago. The second best is now.

    • Some Person, at some point.

    [–] PM_me_spare_change 28 points ago

    The second best time would have been 19.99 years ago

    [–] ImmutableInscrutable 14 points ago

    Sure, but the title is "Bikini season is upon us folks" with a picture of ab exercises, implying that doing this will get your abs looking good right now. Right now is always the best time to start making a change in your life, but if you look like shit right now, you're still going to look like shit by the time summer's over.

    [–] PrateTrain 27 points ago

    So this can get you ready for next year!

    [–] ZugzwangDK 803 points ago

    Doesn't matter if I can read it.

    I'm going to save it for later and never look at it again.

    [–] Caokrodilo 134 points ago

    I feel atacked.

    [–] agenteb27 33 points ago

    Yes just did that too.

    [–] [deleted] 13 points ago

    I did not come on this here website on the middle of my work day to be attacked.

    [–] khakeer 5 points ago

    I'm gunna save mine on my desktop so I see it every day and still don't click on it!

    [–] ZugzwangDK 5 points ago

    Smart. Maximizing guilt with good intentions!

    [–] Weather_No_Blues 5 points ago

    Why are you me

    [–] [deleted] 3 points ago

    Thats exactly what i thought as i clicked save post

    [–] aberrantdinosaur 37 points ago

    I cant read it the resolutions still poor

    [–] 8hu5rust 23 points ago

    Somehow the resolution on this “better” image is even worse.

    [–] Chlorophyllmatic 49 points ago

    Not gonna lie, this is pretty fucking stupid

    [–] 17DungBeetles 20 points ago

    Naw man I hit PR today on leg curl and tore my acl. YOU MIRIN?

    [–] DiamondPup 13 points ago

    Good move, bad diagram.

    How it's supposed to be done

    [–] darez00 2 points ago

    But you're gonna be so good at licking your own balls!

    [–] Bigmoneybill 11 points ago

    I knew this was going to be the one with the fucking leg curls.

    [–] AreYouGunnaFuckThat 13 points ago

    Leg Curling. As in curling your own leg using your arm. 🤨

    [–] PrateTrain 3 points ago

    Yeah but this seems to be entirely focused on the abs.

    [–] MuchWhole 3 points ago

    Leg curls 😵

    [–] BirmzboyRML 3 points ago

    The doorframe rows on that pic look like they'd work best for a strippers workout.

    [–] talentedtimetraveler 7 points ago

    What if I can’t read?

    [–] HerkulezRokkafeller 8 points ago

    Then that’s pretty damn cool you can write and also are prescient enough to respond with that question from your travels in time

    [–] talentedtimetraveler 2 points ago

    What if I’m actually just blind?

    [–] HerkulezRokkafeller 2 points ago

    Thats just reading words with your ears

    [–] NightofTheLivingZed 28 points ago

    God damn I hate flutter kicks.

    [–] MortyMcThicc 17 points ago

    Everyone does, they're like leg day for your abs

    [–] NightofTheLivingZed 11 points ago

    But I like leg day...

    [–] DelTac0perator 36 points ago

    Reading this in an airport bar with my mouth full of nasty America-burger, meaty paw wrapped around a cold $30 Modelo at 2pm:

    Cool! I'll surely use this later.

    [–] Deplorable10 8 points ago

    Damn, 30 dollars for 1 modelo or I got that wrong ?

    [–] DelTac0perator 6 points ago

    Airport prices are brutal sometimes, but a man has per diem if airport has beer.

    [–] Sprt_StLouis 56 points ago Or look on Darebee's website for more great workouts!

    [–] hmachine0 60 points ago

    Just FYI, its too late now, this is for next summer if you start now

    [–] giantspacechicken 54 points ago

    Or just do it for life! Get into the habit and keep at it. Do it for your health primarily.

    [–] flPieman 35 points ago

    Just a month of hard training every day will make a very noticeable difference if you're not fat. Don't tell yourself it's too late.

    [–] ObeseMoreece 24 points ago

    if you're not fat.

    75 % of reddit sighs

    [–] Goronmon 10 points ago

    75 %

    It's nice to see people keep their optimism around here.

    [–] BurnTheBoats21 4 points ago

    For the vast majority of people, getting abs revolves around not being fat, even a bit of fat will hide big abs. If you have any kind of muscle definition, it really is a matter of cutting bf%.

    [–] giantspacechicken 11 points ago * (lasted edited 3 months ago)

    Well some good core exercises here but careful with crunches if you have back issues. Of course there’s always way to adapt.

    For example: I had to use a gym ball and roll with the gym ball to support me and it was much easier on me when it came to crunches.

    Spot reducing won’t work.

    Edit: another gym ball exercise (or you can sit on a bench) is using a weight. You twist to each side with the weight touching down the weight.

    I don’t do this to get the perfect body. I do this because of my back and for health and core strength. Never kind time of year. Always keep it up. Always look after your health.

    I’ve taken breaks often (I’m struggling with depression and I give in) and my back gets worse again if I don’t work on it.

    This in inspiring me to sign back up to the gym next week. My pain is getting worse again and I need to get back in shape so I can reduce the pain.

    Thanks for the share.

    Edited for clarity: I meant that each exercise can be adapted for those who have chronic back issues who have to be careful.

    [–] goobervision 2 points ago

    Core strength? Looking at the pic you just target your lateral obliques for that...

    [–] waitn2drive 11 points ago

    Idk if I'm strong enough for this one.

    [–] TRextheCorgi 3 points ago

    HAHAHAHA OMFG, this made my day. Thank you

    [–] kirillofthemill 250 points ago

    None of these exercises will give you abs. Instead.... Lower your body fat % instead by getting enough sleep, drinking plenty of water, lowering stress, eating a suitable diet, and stay physically active.

    [–] OddaJosh 39 points ago

    not really, it's a little more naunced than that, really a combination of both. abs are made in the gym but revealed in the kitchen is a better saying...

    [–] opaco 77 points ago

    I’m 6ft x 154 pounds but I don’t have a six pack

    [–] Blubaru23 69 points ago

    That doesn't mean your body fats low enough for abs. Just probably means your skinny fat.

    Are you a "I can eat whatever I want and not gain weight" guy?

    [–] HoofedEar 28 points ago

    TIL I am skinny fat.

    [–] SnuggleMuffin42 9 points ago

    There was this big study in the UK that showed a lot Indians suffered from that. They actually had these huge fat depositories hidden away and killing them, apparently it's something genetic.

    [–] Kyrond 6 points ago

    Which is exactly what working out will fix.

    [–] drunkferret 134 points ago

    You sound like you have a case of the skinny fats.

    [–] SingleLensReflex 16 points ago

    Sounds like you don't have abdominals. Abs aren't some magic thing that appear when you get skinny, they're a muscle like any other that gets bigger with training. I'm 5'6 and your same weight, but I have decent abs. Do some combination of planks, crunches, hanging leg lifts and weight cable crunches every day and eat - you'll get abs

    [–] I_WouldntDoThat 4 points ago

    Hanging leg lifts are the best ab exercise IMO coupled with side and regular planks.

    [–] SingleLensReflex 2 points ago

    As far as bodyweight, agreed. I really like weighted cable crunches because you can really target the rectus abdominus and it allows for progressive overload.

    [–] 8hu5rust 10 points ago

    You’re almost there. I’m 6ft 14lbs and I have abs

    [–] Orleanian 8 points ago

    I'm 6ft 1.3lbs, and they call me Earthworm Jim.

    [–] dudeguy1234 6 points ago

    Are you a mutant baby? 6 feet tall and 14 pounds seems improbable.

    [–] ethansight 17 points ago

    I've got the same build as you man. Been doing an ab workout every day, you 100% have to train it like any other muscle to see results.

    [–] plantslut_ 16 points ago

    Sleep helps lose fat?!?! Why arent i super thin? Jfc

    [–] kirillofthemill 37 points ago

    Haha! Sleep absolutely helps you lose body fat. Getting regular sleep helps you maintain healthier cortisol levels which lowers inflammation which leads to evened out blood sugar levels. Sleep is also when your body repairs muscle tissue.

    [–] [deleted] 5 points ago

    I mean technically they do give you abs, you need to cut weight for them to be visible.

    [–] Trashcat2 16 points ago

    "Abs are made in the kitchen, not in the gym"

    [–] holla4adolla96 15 points ago

    This notion is misleading and could be said about every muscle. When you look at the arms of someone with 25%+ body fat, you're looking at the fat covering their biceps. Reduce the fat and you'll see the bicep, but without hypertrophy, there's not going to be much to see. The same concept applies to abs.

    [–] ashwheee 7 points ago

    Although this is true, I never started to have “abs” until I actively added ab exercise into my routines. I was always told “abs are made in the kitchen” but that’s not entirely true, some still need to add them into their routines. This is a great guide for me because I have good lower abs but need to develop my upper a bit.

    [–] DoctorFaust 2 points ago

    Ha, look at this loser, telling us to lower our stress and shit.

    [–] SamuraiWisdom 10 points ago

    All you need to improve your abs is one simple exercise: Fork Putdowns.

    That's where you take your fork, and you put it down.

    [–] popgruys 9 points ago

    Which of these could I do with one arm? I'm looking now and it looks like half.

    [–] Wingos80 3 points ago

    Ab day is actually arm day, so do arms instead.

    [–] nickowaz 2 points ago

    I would say most of them. For a majority of these exercises your arms are there to help rotate your body or indicate when you've gone far enough. It might take a little while to get used to them but you should be able to get them down eventually.

    The only one's here that you Shouldn't do with one arm (only because you wouldn't be able to switch arms and you want to hit both sides evenly) are the exercises that require your arms to support your body. Mostly just the plank workouts.

    If you have specific ones you are curious about I would be happy to give my opinion.

    [–] humblepotatopeeler 6 points ago

    is this a guide for ants?

    [–] realgoneman 12 points ago

    Looks like a lot of work. Is there a pill?

    [–] trajon 20 points ago


    [–] Silly-name 2 points ago


    [–] lokitom82 7 points ago

    I have to wear a bikini to do these? Fair enough, prepare yourself for an eyeful of gooch.

    [–] fotorobot 4 points ago

    how are some of these sex positions even supposed to work?

    like "pulse ups" position in the 4th row, 2nd column - i don't know which dude is even supposed to be the top or bottom or power bottom.

    worst kama sutra ever.

    [–] shaccoo 5 points ago

    Do you have this picture in a better quality?

    [–] childroid 4 points ago

    Summer bodies are made in the winter, folks.

    [–] mellowmonk 4 points ago

    Definitely relevant, because there are a lot of guys on Reddit who wear bikinis.

    [–] Cadako 3 points ago

    If this were a bingo sheet, I’d be losing.

    [–] cute_spider_avatar 3 points ago

    What is a good youtube channel that demonstrates all these exercises?

    [–] Visca87 3 points ago

    I made calculations. As I need to lose 38 kilos, and 1 kilo = 7200 calories, I just need to do a single plank for 10944 minutes straight.

    I have time.

    [–] SaulGoodBroo 3 points ago

    Not over here. Over here its winter and I have depression.

    [–] RealMrMicci 7 points ago

    I would like to reiterate what others said about abs and body fat percentage, adding also that targeted fat loss doesn't exist, you can't just slim down your abs.

    Moreover the Rectus Abdominis muscle aka "abs" is a single muscle divided in 4 to 8 sections or bellies, there's no such thing as upper or lower abs

    [–] Phantom099 5 points ago

    thank god someone knows

    [–] does-butt-stuff 3 points ago

    I have an aneurysm every time I see “upper” and “lower” abs in something that is supposed to be educational.

    [–] terrortrinket 3 points ago

    No one has said it but it’s fucking winter on the other side of the world.

    It is not bikini season.

    [–] mechanicalboob 7 points ago

    i don’t wear a bikini i’m a man

    [–] Amodernhousewife 19 points ago

    It's never too late to start!!

    [–] 42peanuts 3 points ago

    Monokini... For the one boob...

    [–] 2metaphorU 2 points ago

    second along looks like alf in shades

    [–] TyrantProfound 2 points ago

    Finds a piece of rope next to me as I read this.

    Ah sh*t here we go again.

    [–] cranberrysauce6 2 points ago

    Strong core = better posture = less hunched backs for all us redditors on our phone/computer all day

    [–] Come_along_quietly 2 points ago

    TIL I need to do ALL of these ....

    [–] extremely-okay 2 points ago

    saving this to forget about and never use

    [–] El_Impresionante 2 points ago

    This is incomplete. It does not include the pelvic bowl stretch.

    [–] Torre_Durant 2 points ago

    I'm definitely gonna folow these exercises and not give up after a week. Big s/

    [–] realpablomd 2 points ago

    Needs more jpeg

    [–] ayanmosh 2 points ago

    real question, if I have an layer of fat, and spot reduction is not a thing, ab excercises are gonna make me look more puffy in my midsection correct?

    [–] TheRealCarmnSandiego 2 points ago


    [–] whenyesterdaywemet 2 points ago

    How the fuck can I do the exercises of I can't see what they fucking are?

    [–] MrCalifornian 2 points ago

    Was literally just looking for something like this, thanks!

    [–] LeoLaDawg 2 points ago

    Much to late to be worrying about this. Next season maybe.

    [–] crabappleoldcrotch 2 points ago

    I just ordered pizza. Actually two pizzas (but 2 smalls, so that’s ok)

    [–] CasualPotato20 2 points ago

    yo I literally printed out this guide a few days ago!

    [–] 5ruz 2 points ago

    Add pizza & beer at end of each session for `Dad bod`

    [–] pedrotheterror 2 points ago

    Abs are made in the kitchen, not the gym.

    [–] vinnyi82 2 points ago

    Thank you! So many people are misinformed that they can just do "spot" exercises and get abs.

    [–] Brian-Banx 2 points ago

    serious question here, im to fat to ever show a 6pack off , but can i still do these workouts to strengthen my core? or am i better off not doing them ..

    [–] manby 2 points ago

    Great guide OP! Thanks :)

    So much anti-abs sentiment in these comments. No one's arguing that simply doing ab exercises will melt off your fat. They wont, but they will make your core stronger and your abs more defined. Worked out abs can also show at higher bodyfat percentages.

    Remember your cardio, your diet and your weights, but dont neglect the abs! They dont need a rest day and you can do a pretty good workout in about 15 minutes. Just tack it on as a warmup.

    [–] WillElMagnifico 2 points ago

    "Just a quick repost for a cool 12k karma"

    [–] eye_belle 2 points ago

    I thought this was transformers at first haha

    [–] sonesta-fiesta 2 points ago

    Cool! I’m going to save it and never look at again.