How to Get Abs: The Honest Guide

"How do I get abs?" is one of the questions I get asked most, at the gym and in my DMs. The honest answer is simpler than most people expect, and it has very little to do with doing hundreds of sit-ups.

My own before and after

On the left, I was in decent shape but my stomach was soft and there was no six pack. On the right, the same abs, with more muscle and much less fat on top. Nothing magic happened in between: consistent strength training, direct ab work, and eating for fat loss for long enough. That's exactly what this guide walks you through.

One honest note: the photo on the right is very lean. You don't need to get that lean to see your abs clearly in the mirror day to day.

How lean do you need to be?

It depends on your genetics and where your body stores fat, but as a rough guide:

• Men: a clear outline of the abs usually appears at around 10 to 12% body fat, and a sharp six pack lower than that.
• Women: an outline of the abs usually shows at around 16 to 20% body fat. Women naturally carry more essential fat, and going very low can affect your periods, energy and hormones, so we don't chase extreme leanness.

Lower belly fat is usually the last to go for men, and hips and thighs for many women. That's normal, not a sign that something is wrong.

Step 1: Eat in a small calorie deficit

To lose fat, you need to eat a little less energy than your body uses. A deficit of about 300 to 500 calories a day is enough for most people, and lets you lose about 0.5 to 1% of your body weight a week while keeping your muscle and your energy.

• Find your starting number with our free calorie calculator.
• Dubai life makes this harder: brunches, karak, shawarma and delivery apps add up fast. Check what your favourites really cost in our Dubai food calories guide, from karak chai to a chicken shawarma.
• You don't need to cut out carbs or the foods you enjoy. You need the total across the week to be right.

Step 2: Eat enough protein

Protein keeps you full and protects your muscle while you lose fat. Aim for about 1.6 to 2.2 g of protein per kg of body weight a day, spread across your meals. For an 80 kg person, that's roughly 130 to 175 g a day. Easy sources: chicken breast, fish, eggs, Greek yoghurt, laban, lentils and a protein shake when you're busy.

Step 3: Lift weights 3 to 4 times a week

Strength training is what keeps your muscle while you diet, so the weight you lose is fat, not muscle. Squats, deadlifts, presses, rows and pull-ups also make your core work hard. Follow a structured programme and try to add a little weight or a rep over time. Our exercise library shows how to do the main lifts with good form.

Step 4: Train your abs directly, 2 to 3 times a week

Your abs are a muscle like any other: they grow when you give them resistance and make it harder over time. A few hard sets beat 100 easy crunches a day. Pick 2 or 3 of these and add them to the end of your workouts:

When an exercise gets easy, make it harder: straighter legs, more weight on the cable, a longer rollout, or a slower lowering.

Step 5: Walk more, sleep more

• Steps: 8,000 to 10,000 steps a day burns a surprising amount of energy without making you hungry the way hard cardio can. In the Dubai summer, walk in a mall, on a treadmill, or in the evening.
• Sleep: 7 to 9 hours. Poor sleep makes you hungrier, especially for sugary food, and makes your training worse.

How long does it take to get abs?

It depends almost entirely on how much fat you have to lose. Here's a rough example for an 85 kg man getting to about 10% body fat while keeping his muscle:

Women usually follow a similar pattern, just with a higher body fat finish line. Most people are surprised how long the last few kilos take, which is why consistency matters more than a perfect week.

Ab myths to ignore

• "Crunches burn belly fat." You can't choose where you lose fat. Ab exercises build the muscle; fat loss happens across the whole body.
• "You need fat burners or detox teas." They don't do the job of a calorie deficit, and some aren't safe.
• "Sweating more in a waist trainer or sauna belt helps." You lose water, which comes straight back.
• "Lower abs need special exercises." The six pack is one muscle. Lower belly fat just tends to leave last.
• "You need to train abs every day." Two or three hard sessions a week, with recovery in between, works better.

When a coach helps

Most people who don't get abs know the theory. What's missing is a plan that fits their week, someone checking the numbers, and someone to keep them going when progress slows. That's what I do for my clients, 1-to-1 at Nogs Gym in Al Quoz or through online coaching. For women who would prefer a female coach, Chloe coaches ladies only in Meydan.

Frequently Asked Questions

Can you get abs just by doing sit-ups?

No. Sit-ups and other ab exercises build the muscle, but you only see your abs when your body fat is low enough. That comes from your eating and daily activity.

What body fat percentage do you need to see abs?

Roughly 10 to 12% for men and 16 to 20% for women to see a clear outline. It varies with genetics and where your body stores fat.

How long does it take to get abs?

It depends on how much fat you need to lose. Losing about 0.5 to 0.75 kg a week, a man starting around 20% body fat often needs 3 to 5 months, and someone starting leaner needs less.

What are the best exercises for abs?

Exercises you can make harder over time: hanging knee or leg raises, cable crunches, ab wheel rollouts, planks and Pallof presses, 2 to 3 times a week alongside a full strength programme.

Can women get visible abs?

Yes. Women usually see an outline of their abs at a slightly higher body fat than men, around 16 to 20%. Going much lower can affect periods, energy and hormones, so it isn't a healthy goal for most women.

Do I have to give up carbs or my favourite food to get abs?

No. What matters is your total calories and protein across the week. Many of our clients still enjoy rice, bread, karak and the occasional brunch while they lose fat.