How to Get a Six Pack

Men sometimes ask how to get a six-pack. Whether you are simply curious or seriously want more chiseled-looking abs, this article will highlight how diet, exercise, and a few cosmetic procedures are all options to develop abdominal muscle definition.

Please keep in mind this article is purely informational and isn’t a substitute for medical advice or personal fitness training.

 Four Strategies For Six-Pack Abs 

1. Diet and exercise

Have you ever heard anyone say that six-pack abs are made in the kitchen? The rest of this article may seem to contradict this point, but there is some truth to it. Muscle definition anywhere on the body relies on two things:

  1. The muscles need to be developed through some form of strength training.
  2. Body fat has to be low enough in that area of the body to show enough muscle structure.

In other words, muscle definition is largely a result of being lean enough to show muscle tone. Someone can be very strong and fit yet still not look ripped, chiseled, or toned since the muscles are more hidden under layers of fat.

The first recommendation if you want to achieve six-pack abs is to cut body fat so you are well within 30 pounds of your ideal weight range. In reality, you will probably need to be leaner to reveal your abs though as we will explain later some of today’s cosmetic procedures can help when you are close to your optimal weight.

In addition to diet, you will need strong core muscles to achieve six-pack abs. After all, you need developed muscles to showcase once you are lean enough to get that well-defined look. Your best bet is strength training, especially weight lifting, though some see fantastic results through bodyweight fitness training. Building more muscle mass helps boost your metabolism so it is easier to get and remain lean enough to show those chiseled abs.


Sometimes people who want a six-pack think CoolSculpting® sounds too good to be true when they first learn about it.

As you know, you can’t “spot reduce” body fat through diet and exercise alone. The ratio of fat distribution is naturally determined by your genetics and hormones. This can be very frustrating if you are at your ideal weight but still hold a little extra body fat in your abdominal area. This is where a procedure like CoolSculpting® can be a game-changer.

CoolSculpting® is the only FDA-cleared, non-surgical treatment that effectively reduces body fat in targeted areas. In other words, you can do a little “spot reducing” with the help of CoolSculpting®.

During the CoolSculpting® procedure, targeted fat cells are frozen then crystallized. Your body naturally processes and gets rid of the dead fat cells resulting in a more sculpted you. Best of all, since this is a non-invasive procedure you experience no downtime.


CoolTone™ is an FDA-cleared treatment procedure to tone and strengthen target muscles. The FDA recognizes it for toning the muscles in the thighs, abdominals, and buttocks.

Unlike CoolSculpting®, CoolTone™ does not freeze fat. Instead, it uses magnetic muscle stimulation (MMS). A small amount of electromagnetic energy is shot into the muscles causing the muscles to contract, then relax, then contract again resulting in stronger muscle fibers.

CoolTone™ can be a supplement to your own fitness routine as some muscles may be a little slower to respond to resistance training than others.

Surgical Procedures

If you want a more extreme six-pack ab makeover, surgical options may help you get there. Since six-pack level muscle definition requires a lean torso, liposuction may be used to remove excess fat from the belly and back.

Liposuction has the capability of removing more fat than CoolSculpting® since it is a surgical procedure. Like CoolSculpting®, it also offers the opportunity to reduce body fat from specifically targeted areas of the body. Some people who want a six-pack opt for a specific liposuction technique known as abdominal etching where the fat is strategically removed in the right pattern to reveal that ripped and chiseled look.

Having tight-looking defined abs also depends on skin tone to some extent. If you had a quick, significant weight loss in your quest for a more athletic physique you may have loose skin hiding your sculpted abs. A tummy tuck procedure can tighten that skin revealing your current muscle definition and level of leanness.

If you are considering liposuction including abdominal etching or a tummy tuck, discuss it with an experienced board-certified plastic surgeon. Since these are surgical procedures your provider will need to assess your overall health, learn about your medical history, and help you understand the procedure and recovery process.

Next Steps: Get Expert Guidance and Support

We hope you enjoyed this article about some of the traditional and cutting-edge techniques to achieve the look of six-pack abs.

Too many people define abs as the pinnacle of an athletic physique. This look is so idealized and admired in part because it is difficult to achieve and maintain especially as one matures and ages. One can be athletic, fit, and healthy without ever having the coveted six-pack since it requires a specific combination of a very lean torso, tight-looking skin, and strong core muscles.

To achieve strong core muscles, book a few sessions with a personal trainer who specializes in bodybuilding to learn the best workout routine to sculpt the muscles in the way you desire. A trainer certified in nutrition counseling might also help dial in your diet to cut body fat. Bodybuilders frequently cycle through bulking and cutting routines and such a trainer would be able to teach the fundamentals.

If you are overweight or clinically considered obese, consider seeing a registered dietitian to develop a safe and effective weight loss program. As mentioned many personal trainers who work with bodybuilders offer nutrition counseling, but that may be more helpful for people who are already at a healthy weight and just want to cut a little more fat.

If you want to take things to the next level, book a consultation with a well-reputed cosmetic practice that specializes in non-surgical cosmetic procedures. The Skin Center by CPS is allied with Charlotte Plastic Surgery. We offer today’s best nonsurgical procedures including CoolSculpting® and CoolTone™. We also offer a range of non-invasive skincare treatments for great-looking skin.

As part of the Charlotte Plastic Surgery family, Charlotte, NC area residents have trusted us for over 70 years. We leverage extensive experience with modern methods.

Contact us today to schedule a consultation and learn how you can achieve that athletic physique you seek.