INDEX
1. Why is a sixpack attractive
2. What determines if you can get them or not
3. What makes up the core muscles
4. How to target each muscle
5. What foods to avoid and which ones to eat
6. Extra (Roids, tips etc)
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INTRODUCTION1. Why is a sixpack attractive
2. What determines if you can get them or not
3. What makes up the core muscles
4. How to target each muscle
5. What foods to avoid and which ones to eat
6. Extra (Roids, tips etc)
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In this article I will target the main points that explain why is it essential in a good looking man to have a defined sixpack and a strong core. I will avoid any type of excessively technical words and try to make it as simple as possible for everyone. This said, enjoy the thread.
I
1. BIOLOGICAL REASONS
- Your core muscles are in charge of things like your posture, which significantly affect how you look and how you develop in your teen years
- A "V" shaped physique can be linked to high T and consequently is perceived by women as a dominant and fertile man.
This type of physique is defined by broad shoulders and a narrow core. Training your abs will enhance a more compacted torso and give the illusion of an elongated body. This and the famous V line will boost your attractiveness massively and promote this body type.
- A sixpack is only obtained with discipline, and although most will say that its only owed to genetics, it will still give off a "successful man" energy and a sensation of youth and capacity to give sexual pleasure.
- Most modern beauty standards for men include a developed core and a sixpack.
- The core muscles are a central and symmetrycal area of the body, which sets off brain patterns that are associated with beauty (we like to see proportional and symmetrical stuff from the beggining of time)
- Defined abs means control over the body, which can be extended to other fields (emotional control, determination, motivation, confidence etc)
II
What is keeping your abs from showing:
THIS TYPE OF PHYSIQUE HAS TO BE OBTAINED "BY ACCIDENT" AND THEN DEVELOPED FURTHER MORE. TAKE IT AS THE BASE FOR AN ABOVE AVERAGE AESTHETIC BODYTYPE. IN BOTH EXAMPLES THE ABS ARE UNDEREVELOPED. FACT IS YOU MAY ALREADY HAVE IT BUT DONT REALIZE BECAUSE YOUR BODYFAT IS TOO HIGH
THIS ON THE OTHER HAND SHOWS HOW TRAINED IMPRESSIVE ABS LOOK. AS YOU CAN SEE THEYRE ROUND AND POP OVER A HEALTHY AMMOUNT OF BODYFAT.
- ANY TYPE OF DEFORMITY IN THE CORE AREA
- BODY FAT OVER 10%
- SEDENTARY LIFESTYLE
- UNDEVELOPED ABS
- BAD POSTURE (AND SPINAL ALTERATIONS LIKE LORDOSIS)
- GENETICS
- HORMONES (In charge of fat distribution)
- LIQUIDS RETENTION
THIS TYPE OF PHYSIQUE HAS TO BE OBTAINED "BY ACCIDENT" AND THEN DEVELOPED FURTHER MORE. TAKE IT AS THE BASE FOR AN ABOVE AVERAGE AESTHETIC BODYTYPE. IN BOTH EXAMPLES THE ABS ARE UNDEREVELOPED. FACT IS YOU MAY ALREADY HAVE IT BUT DONT REALIZE BECAUSE YOUR BODYFAT IS TOO HIGH
THIS ON THE OTHER HAND SHOWS HOW TRAINED IMPRESSIVE ABS LOOK. AS YOU CAN SEE THEYRE ROUND AND POP OVER A HEALTHY AMMOUNT OF BODYFAT.
III
All these.
For short, the only ones that you need to focus on are these four:
1. RECTUS ABDOMINIS
Location: Runs vertically along the front of the abdomen
Function:
- Flexes the spine (e.g., when doing crunches or sit-ups).
- Helps maintain posture.
- Assists in breathing and forceful exhalation.
2. EXTERNAL OBLIQUES
Location: On the sides of the abdomen
Function:
- Rotate and flex the trunk (like twisting to the side).
- Stabilize the core and spine.
3. INTERNAL OBLIQUES
Location: Just beneath the external obliques
Function:
- Work with external obliques to rotate and flex the trunk.
- Provide support to the abdominal wall and internal organs.
4. TVA (TRANSVERSUS ABDOMINIS)
Location: Deepest abdominal muscle, wrapping horizontally around the torso like a corset.
Function:
- Compresses the abdominal contents.
- Stabilizes the spine and pelvis during movement.
- Plays a crucial role in core stability and posture.
Aesthetic role: Not visible on the surface, but vital for a flat, firm waist. STILL, IT IS THE MOST IMPORTANT SINCE IT GIVES STABILITY TO THE CORE. HAVING A WEAK TVA WILL LEAD TO BACK PAIN AND BAD POSTURE.
IV
AT HOME, NO EQUIPATION NEEDED.
Here are some efficient scientifically proven exercises to target multiple muscles at once. Since the core muscles work as a group there's no need for isolation. THIS EXERCISES SHOULD BE PERFORMED 3X A WEEK. RESTING TIME IS UP TO YOU (30s recommended for endurance. Maximum should be 1 min 20s).
PLANK TO PUSHUPS
3 sets × 10 reps
Start in a forearm plank, push up into a full plank, and return down.
KEEPS HIPS STABLE, AVOID SWINGING.
Targets TVA, rectus abdominis, obliques and shoulders (great to start getting a V shape)
HANGING/LYING LEG RAISES
3 sets × 12–15 reps
Focus on slow, controlled movement. Posteriorly tilt the pelvis at the top for full core activation.
Targets rectus abdominis, deep core, pelvic control (develops the waist V line)
RUSSIAN TWISTS WITH WEIGHT
3 sets × 20 reps (10/side)
USE A BACKPACK WITH BOOKS OR A GALLON OF MILK/WATER (Fill it with a weight you can manipulate, this is not about ego lifting)
Keep feet off the ground and twist the torso, not just the arms.
Targets obliques, rectus abdominis, deep stabilizers (Great for oblique development)
NOTE: THIS IMAGE IS WRONG BECAUSE YOUR FEET SHOULD NOT TOUCH THE GROUND AT ANY MOMENT
PLANK WITH SHOULDER TAPS
3 sets × 30–45 seconds
Touch opposite shoulder without swaying your hips while performing a plank
Targets TVA, obliques, anti-rotation control
REVERSE CRUNCH WITH HIP LIFT
3 sets × 12–15 reps
Curl your pelvis up at the top to avoid just swinging the legs like a retard
Targets lower rectus abdominis and deep core engagement
AB WHEEL ROLLOUT (optional but powerful)
If you wanna take this seriously, you can buy an ab wheel for ~8 bucks on any sports store or 3 in temu
2–3 sets × 8–10 reps
Engage abs hard to prevent the lower back from sagging
Targets entire anterior core, especially anti-extension strength
TIPS TO MAXIMIZE RESULTS
Keep abs engaged the whole time, not just during the "hard part" of each rep.
Focus on breath control: exhale fully on contraction.
Use progressive overload: slow down tempo, add resistance, increase time under tension.
Combine this with a clean diet, total-body strength training and loads of cardio to reduce body fat (I will adress this on the next point)
Here are some efficient scientifically proven exercises to target multiple muscles at once. Since the core muscles work as a group there's no need for isolation. THIS EXERCISES SHOULD BE PERFORMED 3X A WEEK. RESTING TIME IS UP TO YOU (30s recommended for endurance. Maximum should be 1 min 20s).
PLANK TO PUSHUPS
3 sets × 10 reps
Start in a forearm plank, push up into a full plank, and return down.
KEEPS HIPS STABLE, AVOID SWINGING.
Targets TVA, rectus abdominis, obliques and shoulders (great to start getting a V shape)
HANGING/LYING LEG RAISES
3 sets × 12–15 reps
Focus on slow, controlled movement. Posteriorly tilt the pelvis at the top for full core activation.
Targets rectus abdominis, deep core, pelvic control (develops the waist V line)
RUSSIAN TWISTS WITH WEIGHT
3 sets × 20 reps (10/side)
USE A BACKPACK WITH BOOKS OR A GALLON OF MILK/WATER (Fill it with a weight you can manipulate, this is not about ego lifting)
Keep feet off the ground and twist the torso, not just the arms.
Targets obliques, rectus abdominis, deep stabilizers (Great for oblique development)
NOTE: THIS IMAGE IS WRONG BECAUSE YOUR FEET SHOULD NOT TOUCH THE GROUND AT ANY MOMENT
PLANK WITH SHOULDER TAPS
3 sets × 30–45 seconds
Touch opposite shoulder without swaying your hips while performing a plank
Targets TVA, obliques, anti-rotation control
REVERSE CRUNCH WITH HIP LIFT
3 sets × 12–15 reps
Curl your pelvis up at the top to avoid just swinging the legs like a retard
Targets lower rectus abdominis and deep core engagement
AB WHEEL ROLLOUT (optional but powerful)
If you wanna take this seriously, you can buy an ab wheel for ~8 bucks on any sports store or 3 in temu
2–3 sets × 8–10 reps
Engage abs hard to prevent the lower back from sagging
Targets entire anterior core, especially anti-extension strength
TIPS TO MAXIMIZE RESULTS
Keep abs engaged the whole time, not just during the "hard part" of each rep.
Focus on breath control: exhale fully on contraction.
Use progressive overload: slow down tempo, add resistance, increase time under tension.
Combine this with a clean diet, total-body strength training and loads of cardio to reduce body fat (I will adress this on the next point)
V
DIET+TIPS
Most cases of obesity in the United States are linked to what people drink rather than what they eat. CUT IMMEDIATELY ANY TYPE OF FRUIT JUICES, SODAS OR ENERGY DRINKS, THEY ARE CANCER FATASS FUEL, and drink only water. Cut out aswell any sort of processed food and refined carbs like pastries, candies, sweets and frozen shit. If you want to eat chocolate really bad, eat dark black chocolate. JUST KIDDING, THAT IS UNHEALTHY TOO AND IT EVEN TASTES LIKE DEHYDRATED COCKROACHES IF YOU CANT CLOSE YOUR MOUTH LEARN HOW TO CONTROL YOUR URGES OR EAT A BANANA CHUBBY. Every of these are built to make you addicted and they spike your levels of insulin, promote fat storage (especially visceral belly fat) and hit you with enough levels of estrogen to give a victorian child D cup gyno tits in a week. Rn youre probably addicted and wont resist the urges if you immediately quit, so try changing your habits progressively rather than agressively and you wont get more sugar abstinence syndrome in some weeks
If you wanna go deeper into nutrition search for a diet threat in BOTB or smth. Im just gonna say what you SHOULD eat instead of all that.
Do NOT have any sort of late night snacks and avoid any food other than maybe a protein suplemment (POWDER, NOT FUCKING CHOCCIE BARS) immediately after working out, since your body is more insulin sensitive
Most cases of obesity in the United States are linked to what people drink rather than what they eat. CUT IMMEDIATELY ANY TYPE OF FRUIT JUICES, SODAS OR ENERGY DRINKS, THEY ARE CANCER FATASS FUEL, and drink only water. Cut out aswell any sort of processed food and refined carbs like pastries, candies, sweets and frozen shit. If you want to eat chocolate really bad, eat dark black chocolate. JUST KIDDING, THAT IS UNHEALTHY TOO AND IT EVEN TASTES LIKE DEHYDRATED COCKROACHES IF YOU CANT CLOSE YOUR MOUTH LEARN HOW TO CONTROL YOUR URGES OR EAT A BANANA CHUBBY. Every of these are built to make you addicted and they spike your levels of insulin, promote fat storage (especially visceral belly fat) and hit you with enough levels of estrogen to give a victorian child D cup gyno tits in a week. Rn youre probably addicted and wont resist the urges if you immediately quit, so try changing your habits progressively rather than agressively and you wont get more sugar abstinence syndrome in some weeks
If you wanna go deeper into nutrition search for a diet threat in BOTB or smth. Im just gonna say what you SHOULD eat instead of all that.- LEAN PROTEIN (Chicken, eggs, GREEK yogurt)
- HIGH FIBER VEGGIES (Brocolli, spinach, kale)
- SLOW-DIGESTING CARBS (Quinoa, brown rice, sweet potatoes)
- HEALTHY FATS IN MODERATION (Avocado, olive oil, salmon) These are great to reduce cravings
Do NOT have any sort of late night snacks and avoid any food other than maybe a protein suplemment (POWDER, NOT FUCKING CHOCCIE BARS) immediately after working out, since your body is more insulin sensitive
VI
SUPPLEMENTS:
While no chem will directly target abs, you could go for WINSTROL or ANAVAR (Oxandrolone) since theyre the drugs that culturists use on a cutting phase. I really do not recommend roids and I think youre such a pussy if you need shortcuts to achieve your dream physique.
HOW TO STYLE A V SHAPED BODY
- Protein powder + creatine: basic combo, but will make you endure more training and creatine can especially help for core exercises. Take both mixed with water to achieve your daily 2L easier
- Caffeine/pre workouts: Improves performance AND FAT OXIDATION. If you do your cardio its gonna help you a LOT.
- Omega-3: reduces inflammation and supports metabolism and recovery. Take it with meals to activate it better.
- Vitamin D and Magnesium (if deficient): essential for hormonal balance and fat loss
While no chem will directly target abs, you could go for WINSTROL or ANAVAR (Oxandrolone) since theyre the drugs that culturists use on a cutting phase. I really do not recommend roids and I think youre such a pussy if you need shortcuts to achieve your dream physique.
HOW TO STYLE A V SHAPED BODY
- Use shoulder pads or slightly padded shirts
- V necks and henleys give the illusion of an elongated neck and upper chest and add masculinity
- Wear dark colors as bottoms to visually reduce the waist and bright colors on top to draw attention upwards
- Vertical layering (FE: open button up over a t shirt/tank top) to draw vertical lines that slim the midsection
- Pull shoulders slightly back and down
- Neck tall
- Slightly tense your glutes and abs
- Hands relaxed slightly behind your midline
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This is my first time making a thread like this I hope yall like it and that I stated everything clearly. Feel free to give me tips for my next one and correct me if I said anything incorrect.
