Great Six Pack Ab Video Shows How Get Extremely Toned Abs

June 30, 2007

Finally a great video demonstration of the best way to get six pack abs!

In this video Craig Ballantyne, author of Turbulence Training, demonstrates exercises known as “planks”. He explains why doing crunches is a waste of time. I completely agree with Craig…I have done nothing but planks for over 5 years for my abs and they have never looked better!

Note: Craig’s Video is no longer available on YouTube, so I found this video which shows you the exercise I am referring to.

My ab workout mainly consists of doing planks for 5 minutes after my cardio workout. I’ll do 2 minutes of the normal plank…and then 1-2 minutes of the plank on my right side and 1-2 minutes on the left.

The reason this ab workout is so effective is that it is an isometric contraction…you are basically teaching your abs to flex hard when your torso isn’t bent forward. What happens is that you train your abs to remain “partially flexed” without having to crunch forward or bend….this will help your abs “sharpen up” in your normal state of standing or sitting.

Craig Ballantyne has a cutting edge e-book on getting ripped, called Turbulence Training <===Click this link if you want to see what his site is all about. His main focus is losing body fat without cardio. I don’t agree 100% with all of his theories, but his book has enough cutting edge info, that it is easily worth the price.

Getting back to the video…give these exercises a try. Set a timer for 2 minutes and see if you can do that first plank for 2 minutes…it is tougher than you think! Do the recommended exercises 3-4 times a week and as long as you have low body fat, you will have extremely toned six pack abs in no time!

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{ 34 comments… read them below or add one }

cesar April 25, 2008 at 11:48 pm

i wanna know a good routine , what is it , 3 series of 15 each exerciese? what is the best

chris July 7, 2008 at 1:07 pm

Hi Rusty loving the site, i’ve never really been someone who exercises all that much, but now want to start, i’ve always eaten pretty much what i want an still seem to stay lean, My body fat percentage is 13%, you can see my abs but not that great. How long would it take if i were to really go for it and try and get my body fat to 10% and below? Im a male, and 27 years old


admin July 8, 2008 at 3:25 am


You are just two months away from being ripped if you tighten up your diet and increase your activity levels. I actually think that going from 12-13% body fat to 6-8% body fat is very rewarding! Once you hit 10% and below, each pound you drop makes a HUGE difference in the way your body and abs look.

This is going to be a fun time for you!


Giovanni July 9, 2008 at 11:46 pm

I had hydrostatic weighing done and I found out I was 2.5% Im only 15 and have training for 11/2 years in shaolin kung fu. It works and this does too.

Giovanni July 9, 2008 at 11:55 pm

what would you say how fit is my body fat percentage? (I redid it, its 3.5%) please tell me what is your opinion on it…

Zlatan August 14, 2008 at 10:02 am

Hi I am 17 yrs old and i swim competitively and have around 9% body fat. But i still have that little fat around my lower abs. My upper abs and v-muscle(sex muscle) show but i just dont have the 2 lower abs muscles. Do you have any tips on how to get them? Ive been working on abs every other day, and i only see little results.


boogy August 28, 2008 at 9:07 pm

I just came across your site today, I know that the planks are great, and getting to 30 seconds, is hard enough for me.

I just had 2 children in the past year and a half… needless to say I have little to no abdominal muscles. Anyway, I’m sure you are familiar with cross-training- I’ve been doing cross-training routines 3-5 times a week, plus HITT 4 or more times a week for the past two months. I’m definitely seeing and feeling a difference from my former post baby body, but is there anything I can do to speed up the process? especially with my midsection! Will the planks be best to tone up a post baby belly? I’m open for any and every suggestions you have, even nutrition wise.

I like to think that i eat pretty well. clean meals 4-5 times a day.

Ahmet November 2, 2008 at 4:30 pm

Hello, i have alot of belly fat, and i was thinking if you would have a nice diet, + i nice way too work, them of.. My body fat is between 16-17%…. And i really want to get rid of it, thank before hand.

aristidis November 10, 2008 at 2:00 pm

how many times a week should one perform planks?
how many sets of each?

Dom December 27, 2008 at 8:49 pm

Iam 18, just left school and I have to say, I am absolutely ripped, but since i left school, I have been doing more crunches and my abs seem to slightly stick out in front of my chest. Only ever so slightly. It aint fat cos I still run and all that.

Will planks fix this?

Alex January 12, 2009 at 11:13 pm

hey i am 17 years old still in high school i really like this site, its given me alot of info to loose weight. I was just wondering how do i check to see how much body % fat i have. And what else besides planks can i do to get my abbs tight and strong? im about 162 Lbs 6’0 im trying to loose body fat but cant seem to find anything working please help!

Partha February 18, 2009 at 2:22 pm

The video is not viewable. How do you do the planks? With feet on the floor or up on a ball or couch? Thanks!

Tommy April 11, 2009 at 6:35 pm

Hey man. I love this exercise because I can feel it working. I was wondering if it is okay to have a regular sized restaurant cup with a straw under my face that I can drink out of while doing the exercise, or if water reverses the effect. Thanks

Chad June 7, 2009 at 8:27 pm

Hey, my name is chad. I have had trouble getting good abs. I have a 6 pack when i flex my abs but when im just normally walking around and not flexing there is barely anything there. Its just little outlines of curves not any definite outlines of a 6 pack unless i flex. Can you help me? I dont know what to do to make them show up without flexing.

I’m 16…5’8. about 130 pounds

Jake June 14, 2009 at 11:25 pm

PS – my abs don’t show much at all. I don’t really have much bodyfat on my stomach at all. What should I do to make them pop?

will September 29, 2009 at 11:39 pm

I’ve begun doing situps and when I come to the position where my elbows come to my knees, my stomach muscles (for lack of a better phrase) appear to form a triangle, rising up from my thorax. Is this common among those of us who have let that area “go”?

megan October 13, 2009 at 5:11 pm

Hi. I just had a baby 3 months ago. I am trying to lose the rest of the fat and tone up. I weigh 135 and I am 5’5. I would like to get back to my pre preggo weight of 115 to 120. I mostly want to be tone. What great exercises do you recommend. I do squats, plies and lunges with the baby. He seems to enjoy it. What else can I do

Nash December 24, 2009 at 7:19 pm

Hey there Rusty,
I’ve been reading you’re website for a couple of months now and I had a question about getting abs and the plank work out. I’m 19 years old and until freshman year in college, I weighed about 170 lbs. During my freshman year I lost about 40 lbs and I now weigh about 140 lbs(gained a bit of weight since). I am trying to get better abs but my issue is that I have loose skin around my abs which was were I used to have fat. I am wondering if there is any other work out you suggest, or if I should just stick with planks. I admit I haven’t kept doing them that much but I’m just wondering if this will do the job seeing as my situation might be slightly different.

Any suggestions are appreciated.

mary January 29, 2010 at 4:00 am

I’m a 16 year old girl and I am doing 8×1 minute of planks currently and I’m working my way up to doing a 5 minute plank. I run 6 days/week for 50-80 mins. I’m 5’4” and 104 lbs. I have been doing the plank for 5 weeks now and I haven’t seen any results. How long until I have a 6 pack?

Nick February 8, 2010 at 11:09 pm

hey question
would it mean i have a weaker back if my lower back gives out before my abs do during this exercise? perhaps im arching my back too much?

Mike Y April 6, 2010 at 5:00 pm

Dear Rusty?
I have a couple of questions for you. I have left questions on your abs articles before and sent you things through your contact option. But they were general question I wanted answered. These actually have to do with the article.

Anyway, I’m 16, 140lbs, and 7.5 percent body fat. I workout every other day, 3 times a week. And for abs I usually do various crunches with a weight on my chest. I really want a good muscular lookin set of abs. And I read all the time on how u say that if u have low bf% that you’ll be able to see them. Well min are okay, I have noticeable obliques but not very good midsection. What I want to know is if there are things I can do to put muscle on my abs and make them look bigger, not just defined.

Because from what I’m understanding after reading most of your ab articles, you’re saying to get to a low bf% and tone your abs so you can see them. That’s what I got from your articles. But I don’t just want toned or noticeable abs, i want them to look muscular and a bit big. Because alot of teenagers my age think they are ripped and have good abs, and girls love them for it. But in fact, they just are skinny and have no fat covering them. They are noticeable but not impressive, well not by me at least. So planks and renegade rows are good, and I do try them but could they give me that muscular and truly ripped image I long for? Could they build muscle on my abs and obliques? Because I understand fully about the toning and getting low enough bf% to see the abs, and I agree… to a point. Because I don’t think I could do that, for I don’t have that much muscle in my abs to begin with. So toning them would work but I wouldn’t want them to look “wimpy”. But I’m just posing a question is all. And I would want this mystery, that I had on my mind for a while, cleared up.
Sincerely, Mike Y

Joe April 24, 2010 at 2:52 pm

hey i’m 12 and at the moment have about a 4 pack, i’m into all sports and do exercise regulary however when i wake up my 4 pack is clear but whenever i eat it is covered by fat and when i tense it turns into a chubby 4 pack with fat covering my abs,and sometimes i find it hard to tense as i have eaten. i’ve been told im skinny but however when i eat my belly always feels really bloated and my abs are therefore hidden. i’ve recently tried to build my abs by doing bicycle crunches (200 a night for 2wks) but have stopped this as was worried that if my abs got bigger and pushed up against my belly fat i would appear naturally big and fat therefore i tried reducin my calorie intake but this seemed to make no difference, i normally eat healthy and only occasional eat junk foods. i’m looking for any advice of how to get rid of my problem of when i eat i appear alot fatter and answers 2 how to make my morning 4 pack a clear 6, i will highly appreciate any feedback, thanks 🙂

MK April 26, 2010 at 10:17 pm

Hey! Ok, so I recently turned 17,and am a 5’1, 105lb girl. I am pretty petite/small boned, I just have no muscle definition, and a little extra flab on my tummy. I would really like to get a little more toned. Not more muscular, per se, just more toned(i.e slightly defined abs, upper arms and thighs.) Any workout suggestions, etc. would be greatly appreciated, thanks!P.s. I play volleyball from Aug.-Nov., but after that I don’t exercise too often:)

Hayden May 24, 2010 at 6:34 pm

Hi, i have a 4 pack and all i want is just to know how to get it to a 6 pack. I turned 13 last month and i am 5’6 and three quarters. I weigh 128 pounds. Please help.

Ryan June 30, 2010 at 6:12 am

Hey. So ive been working out for a while now and well I usually run 2 miles in 13 minutes and this is my only cardio. I am currently 17 and weigh in at around 140 something and im 5’11. I was wondering how to fix my problem of having my six pack show only when flexing? Ive been doing some research on the internet and some people say that to get it to show without having to flex is all because of genetics is this entirely or at all true? Or can the normal guy like me get to this point as well if so how? My current abdominal exercise is 50 russian twists, 50-100 crunches, 20-30 reverse crunches, and 25-50 skywalkers. Thanks

Dallas August 14, 2010 at 2:25 am

well I’ve let myself just ease thru highschool staying chubby but in better shape than most my size. So when i decided to join the guards and got temporarily disqualified cuase i was 26% BF, but i can do my 2mile in 13mins which is way better than most that haven’t gone to basics yet, so i’ve lost 10lbs in 2 1/2 wks, enough to get in. but i wanna lose more around my mid section before basics, and increase my stamina/endurance. If i can get a do-able routine that u believe will help me, i’d aprreciate it, with all this info on this site, i just cant set a routine that works everything needed, and it being my own workout i tend to skim, but when pushed by others routines such as football/track/basketball i never cheated myself. so i’m asking for a great routine if u’d have the time.

Dallas August 14, 2010 at 2:43 am

maybe i’m wrong, cuase i’m no nutritionist/trainer but for any muscles to grow even if it means definition, u need protien, i just think that 80mins of running a day plus any lifting u may do is to much without protien, your body is taking from muscle for energy. it may be nasty but try eating tuna(or any other healthy source of protien) 30mins or so before your lifting sessions then a bit after, protien synthesis should kick in and build muscle. i’m not saying overload on protein, cuase then you might either store the stuff or gain un-needed muscle mass. just enough so your body takes protien for energy not breaking down your muscles for it. i’m not completely sure this will work for you, being that your not looking for mass. but it is fact that when you use all your energy and that when the body needs more, it’ll go for your muscles first before breaking down fat. but there are ways to….umm.. “trick” the body into going for fat first.

Tyron Swelt November 29, 2010 at 10:24 pm

Fantastic read, it opend my eyes, thank you!

Justin January 6, 2011 at 8:25 am

Any chance of reposting the video it doesn’t seem to work for me.

Andrew April 28, 2011 at 12:19 am

Hi, I’m 14, I’m big in martial arts,skateboarding and I have an 8 pack but I find they aren’t sharp(fit). They have a little bit of fat covering them and I do lots of cardio and work out all most every night. Do u have an suggestions on how I could fix my problem. Thanks

Swiss Ball June 7, 2011 at 6:13 pm

Andrew: I would suggest doing lower ab exercises. However, you need to keep in mind that everyone has different genetics so sometimes its harder for ppl to get their abs to show than others

Tim June 14, 2012 at 11:39 am

The clip doesn’t work.

David Harris June 16, 2012 at 10:15 am

Hey Rusty, I ordered the program visual impact muscle building and thoroughly enjoyed the information and presently using it to get ready for a bodybuilding show. I tried to order the abs series but never got the confirmation email. Please check into this as I think that this information is great and really useful because of the very simple and direct way it is present. My email address is [email protected] thanks.

steely dan February 20, 2013 at 9:22 pm

Hello there, You have done a great job. I will definitely
digg it and personally suggest to my friends.

I’m sure they’ll be benefited from this web site.

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