You do 200 crunches every morning. You’ve been doing them for months. But when you look in the mirror, nothing. No abs. Just the same soft midsection you started with.
Meanwhile, you see other men with defined six packs. Clear ab definition that shows even under a t-shirt. You wonder: what are they doing that you’re not?
The truth: Abs aren’t built with crunches. They’re revealed by reducing body fat to 12 to 15% whilst building the abdominal muscles through proper core training. Most men are doing endless ab exercises whilst sitting at 20 to 25% body fat, wondering why nothing shows.
I’m Will Duru, a personal trainer with 10+ years’ experience in London. I’ve helped hundreds of men go from invisible abs at 22% body fat to defined six packs at 12 to 14% body fat.
What I’ve learned: Getting abs requires two things equally. First, reducing body fat through calorie deficit and proper nutrition (this reveals the abs). Second, building the abdominal muscles through progressive core training (this makes them worth revealing). Most men only do one or the other, then wonder why abs don’t show.
The Body Fat Percentage Truth (Why Your Abs Are Invisible)
Your Abs Already Exist
Here’s what most men don’t understand: You already have a six pack. Right now. Under the layer of fat covering your midsection.
The anatomy: Your rectus abdominis (the six pack muscle) runs from your sternum down to your pubic bone. Everyone has this muscle. The problem isn’t that you lack abs. The problem is the subcutaneous fat (fat directly under your skin) covering them.
Think of it like this: Imagine a marble sculpture covered by a thick blanket. The sculpture exists, it’s impressive, but nobody can see it because of the blanket. Your abs are the sculpture. Body fat is the blanket.
Will’s observation: “Client frustrated: ‘I’ve done crunches for 6 months, abs still don’t show.’ I measure his body fat: 24%. I explain abs exist under there, we just need to remove the fat covering them. We focus on nutrition and fat loss. 8 months later: 14% body fat, abs clearly visible. He hadn’t been missing abs, he’d been missing fat loss.”
The Body Fat Percentage Breakdown for Men
15 to 17% body fat:
- Upper abs starting to show faintly
- Overall soft appearance, but healthy range
- Some definition when flexing hard
12 to 14% body fat:
- Clear six pack definition
- Abs visible without flexing
- Lean appearance overall
- This is where most men should target
10 to 12% body fat:
- Impressive ab definition with deep cuts
- Veins visible in lower abs
- Very lean appearance
- Harder to maintain long term
Below 10% body fat:
- Maximum definition, shredded appearance
- Obliques clearly visible
- Very difficult to maintain, often unsustainable for most men
- Only necessary for photo shoots or competitions
Will’s body fat reality: “Client asks: ‘How lean do I need to get?’ I explain 12 to 14% shows clear abs, sustainable for most men. 10% looks more impressive but harder to maintain. Below 10% is typically unnecessary unless competing. Client targets 13%, achieves it, maintains it comfortably whilst enjoying life.”
Where You Probably Are Right Now
20 to 24% body fat:
- No visible ab definition
- Soft around midsection
- Still healthy range, but abs completely hidden
- Most untrained men sit in this range
25 to 29% body fat:
- Significant fat covering abs
- Overweight by medical standards
- Abs deeply buried under fat layer
30%+ body fat:
- Obese classification
- Abs not visible at all
- Health risks increase significantly
The mathematics: If you’re currently 85kg at 22% body fat, you’re carrying roughly 18.7kg of fat and 66.3kg of lean mass (muscle, bones, organs). To reach 13% body fat whilst maintaining lean mass, you’d need to weigh approximately 76kg. That’s 9kg of pure fat loss required.
Will’s typical client: “Most male clients start 20 to 25% body fat. They think they’re ‘not that fat’ because they don’t look obese. But at 22%, abs are completely hidden. We calculate they need to lose 8 to 12kg fat to reach 12 to 14% where abs show clearly.”
Why 200 Daily Crunches Don't Give You Abs
Problem 1: You Can’t Spot Reduce Fat
What most men believe: “If I train abs hard, the fat around my midsection will burn off.”
The scientific reality: Fat loss doesn’t work that way. When you’re in a calorie deficit, your body burns fat from all over your body. You cannot target specific areas for fat loss through exercise.
What research shows: Studies consistently demonstrate spot reduction doesn’t exist. Doing 500 crunches daily doesn’t burn belly fat faster than doing 500 bicep curls. Fat loss is systemic (whole body), not local.
Why crunches alone fail: You’re building the abdominal muscle (good) whilst the fat covering it remains (bad). The result? Stronger abs that nobody can see.
Will’s crunch reality: “Client doing 300 crunches every morning for 8 months. Zero visible abs. We measure: 23% body fat. I explain crunches built the muscle, but fat loss reveals them. We focus on calorie deficit through nutrition. 6 months later: 14% body fat, abs clearly visible. Crunches helped, but fat loss was everything.”
Problem 2: Ab Exercises Burn Minimal Calories
The calorie mathematics: Doing 200 crunches might burn 50 to 80 calories. A large banana is 120 calories. You can undo an entire ab workout with one piece of fruit.
Why this matters: To lose 1kg of fat, you need to burn approximately 7,700 calories more than you consume. Endless crunches burn so few calories they make almost no difference to fat loss.
What actually works: Creating calorie deficit through nutrition (eating 300 to 500 calories below maintenance) whilst doing strength training that builds muscle and increases metabolism.
Will’s calorie prescription: “Client focused on ab exercises thinking they’d burn belly fat. I calculate he’s burning maybe 100 calories daily from crunches. Meanwhile eating 2,800 calories at maintenance of 2,500. Net result: gaining fat despite training abs. We create proper deficit, abs finally appear.”
Problem 3: Your Abs Aren’t Developed Enough
The other extreme: Some men get lean (12 to 14% body fat) but abs still look disappointing because the muscle isn’t developed.
Why development matters: Two men at 13% body fat can look completely different. One with trained abs has thick, defined six pack. One who never trained abs has thin, barely visible abs.
The solution: Progressive overload on core exercises. Weighted planks, cable crunches, hanging leg raises, ab wheel rollouts with increasing difficulty over time.
Will’s ab development rule: “Client gets lean, 13% body fat, disappointed abs look flat. We add progressive core training: weighted planks, cable crunches with increasing weight. 4 months later: same body fat but abs look dramatically better, thicker and more defined.”
The Nutrition Formula for Visible Abs
Step 1: Calculate Your Calorie Deficit
What you need: Modest calorie deficit (300 to 500 calories below maintenance daily).
Why modest works: Aggressive deficits (800 to 1,000 calories below maintenance) cause muscle loss along with fat loss. You end up skinny-fat, no abs visible even when lean.
How to calculate:
- Estimate maintenance calories (bodyweight in kg × 33 for moderate activity)
- Subtract 300 to 500 calories
- Track this daily for consistent fat loss
Example for 85kg man:
- Maintenance: 85kg × 33 = 2,805 calories
- Target deficit: 2,805, 400 = 2,405 calories daily
- Expected fat loss: 0.4 to 0.6kg weekly
Will’s deficit experience: “Client wants abs quickly, creates 900 calorie deficit. Loses weight fast but also losing muscle, looking soft even when lean. We increase calories to 400 calorie deficit. Fat loss slower but muscle preserved, abs look impressive when revealed at 13%.”
Step 2: Prioritise Protein Intake
What you need: 1.8 to 2.2g protein per kg bodyweight daily.
Why protein is critical: In calorie deficit, your body can break down muscle for energy. High protein intake signals your body to preserve muscle whilst burning fat.
How much for you:
- 80kg man: 144 to 176g protein daily
- 90kg man: 162 to 198g protein daily
- 100kg man: 180 to 220g protein daily
Protein sources: Chicken breast, turkey, lean beef, fish, eggs, Greek yoghurt, protein powder, cottage cheese.
Will’s protein requirement: “Every client getting abs needs minimum 1.8g per kg, ideally 2.0 to 2.2g. Client eating 1.2g per kg loses muscle in deficit, abs never look good even when lean. Increase to 2.0g per kg, muscle preserved, abs look impressive when fat comes off.”
Step 3: Moderate Carbs and Fats
Carbohydrate intake: 2.5 to 4.0g per kg bodyweight (enough to fuel training, not excessive).
Fat intake: 0.8 to 1.2g per kg bodyweight (essential for hormone production, including testosterone).
Example macros for 85kg man at 2,400 calories:
- Protein: 170g (2.0g per kg) = 680 calories
- Carbs: 255g (3.0g per kg) = 1,020 calories
- Fats: 78g (0.9g per kg) = 700 calories
- Total: 2,400 calories
Why balanced macros matter: Adequate carbs fuel training performance. Adequate fats maintain testosterone (crucial for muscle preservation and fat loss). Protein preserves muscle. All three matter.
Will’s macro balance: “Client cuts carbs too low (under 100g daily), training performance tanks, can’t progress on lifts, loses muscle. We increase to 250g daily, training improves, progressive overload continues, abs look better when revealed.”
Step 4: Track Your Nutrition Consistently
Use tracking app: MyFitnessPal, Cronometer, or similar.
Track everything: Every meal, every snack, cooking oils, beverages, everything. Untracked food is typically 300 to 500 calories daily people forget about.
Be honest: Guessing portions leads to underestimating calories by 20 to 40%. Weigh food, measure accurately, track precisely.
Will’s tracking requirement: “Client insists he’s eating 2,200 calories, not losing fat. We track properly for 2 weeks: actually eating 2,700 calories (forgot cooking oils, snacks, weekend drinks). Fix tracking, create actual deficit, fat loss begins immediately.”
The Progressive Core Training Programme
The Truth About Ab Training
What you need to know: Ab training builds the muscle. Fat loss reveals it. You need both.
Volume required: 8 to 12 sets of core work weekly (across 2 to 3 sessions).
Progressive overload: Like any muscle, abs need increasing stimulus. Bodyweight crunches forever won’t build impressive abs.
Exercise selection: Mix of flexion (crunches), anti-extension (planks), rotation (oblique work), and hip flexion (leg raises).
Core Workout A (Monday and Thursday)
1. Cable Crunches
- Sets: 3
- Reps: 12 to 15
- Rest: 90 seconds
- Progression: Increase weight by 2.5 to 5kg when hitting 15 reps all sets
Why this works: Cable provides constant tension, allows progressive overload by adding weight, targets rectus abdominis (six pack muscle) effectively.
Will’s form cue: “Kneel facing cable machine, rope attachment at head height. Pull rope down whilst crunching abs, think about bringing ribs toward hips. Slowly return to stretch position. Don’t pull with arms, abs do all the work.”
2. Hanging Leg Raises
- Sets: 3
- Reps: 10 to 15
- Rest: 90 seconds
- Progression: Bent knees → straight legs → weighted
Why this works: Targets lower abs and hip flexors, anti-extension core strength, functional movement.
Will’s form cue: “Hang from pull-up bar. Raise knees toward chest (bent legs), or raise straight legs parallel to floor (advanced). Control the negative, don’t swing. This is about control, not momentum.”
3. Weighted Plank
- Sets: 3
- Duration: 30 to 60 seconds
- Rest: 90 seconds
- Progression: Increase weight on back (plates) or duration
Why this works: Anti-extension core strength, builds deep core muscles (transverse abdominis), improves overall stability.
Will’s form cue: “Forearms on floor, body straight line from head to heels. Squeeze glutes, brace abs like taking a punch. Don’t let hips sag. Add weight plate on upper back when 60 seconds becomes easy.”
Total: 9 sets (perfect weekly volume with two sessions = 18 sets weekly)
Core Workout B (Saturday, Optional Third Session)
1. Ab Wheel Rollouts
- Sets: 3
- Reps: 8 to 12
- Rest: 90 seconds
- Progression: Shorter range → full range → decline surface
Why this works: Extremely challenging anti-extension movement, builds entire core, particularly rectus abdominis.
Will’s form cue: “Kneel with ab wheel, roll forward whilst keeping core tight. Don’t let lower back arch. Pull yourself back using abs. Start with shorter range if needed, progress to full rollout over time.”
2. Russian Twists (Weighted)
- Sets: 3
- Reps: 20 total (10 each side)
- Rest: 90 seconds
- Progression: Increase weight (dumbbell or plate)
Why this works: Targets obliques (side abs), rotational core strength.
Will’s form cue: “Sit on floor, knees bent, hold weight at chest. Lean back slightly, lift feet off floor. Rotate torso side to side, touching weight to floor each side. Controlled movement, no momentum.”
Total: 6 sets (adds variety, optional third session)
This Is Where 12REPS Helps Your Core Training
The core training challenge: executing structured workouts with progressive overload consistently.
Most men fail at ab development because:
- They do random ab exercises with no progression plan
- They forget what weight they used on cable crunches last session
- They have no system for when to increase difficulty
- They do same bodyweight exercises forever, never progressing
12REPS solves these problems:
Solution 1: Instant Core Workout Generation
What 12REPS does:
Answer questions (goal, equipment available), app generates complete core workout instantly. No guessing what core exercises to do.
How it works:
- Select “core training” or include in full body workout
- Choose equipment available (cables, ab wheel, bodyweight only)
- Get instant workout: Cable crunches 3×12-15, hanging leg raises 3×10-15, weighted planks 3×30-60s
If you’re in gym with cables, app uses cable crunches. If you’re at home, app adapts to bodyweight variations or resistance band alternatives.
Will’s core workout benefit: “Clients waste time wondering what ab exercises to do. 12REPS generates complete core session. Cable crunches, leg raises, planks. Execute it, track it, progress. No decision fatigue.”
Try 12REPS free for 7 days. Get instant core workouts generated for YOUR equipment. Stop doing random crunches. Start structured core training immediately.
Solution 2: Track Progressive Overload on Core Exercises
What 12REPS provides:
Log your core workouts. App shows what weight you used on cable crunches last session, how long you held weighted plank.
How tracking works:
- Last session: Cable crunches 30kg × 15, 14, 13 reps
- Today’s target: Beat it (aim for 30kg × 15, 15, 14 or increase to 32.5kg)
- Log performance: 30kg × 15, 15, 15 reps (progression achieved)
- Next session: App recommends 32.5kg
Why tracking matters for abs: Progressive overload builds the muscle. Doing bodyweight crunches forever won’t develop impressive abs. You need to add weight, increase difficulty systematically.
Will’s core tracking: “Client doing bodyweight planks 45 seconds for months, abs never develop thickness. We start weighted planks, track duration and weight. Progress from 45 seconds bodyweight to 60 seconds with 20kg plate in 12 weeks. Abs develop dramatically.”
Try 12REPS free for 7 days. Track cable crunches weight, plank duration, leg raise progression. See your core strength increasing weekly. Build abs worth revealing.
Solution 3: 1,500+ Exercise Library for Core Training
What 12REPS provides:
Every core exercise includes video demonstration. Cable crunches, hanging leg raises, ab wheel rollouts, planks, all with proper form shown.
Why video demos matter: Poor form on core exercises wastes time and risks injury. Proper form maximises ab stimulus, builds the muscle safely.
Will’s form requirement: “Client doing cable crunches pulling with arms, not abs. Watch video demo in 12REPS, learn proper form (crunch ribs toward hips, abs do the work). Immediately feels abs working properly.”
Your Ab Visibility Timeline (What to Expect)
Starting Point: 22% Body Fat (Most Men)
Current state:
- Weight: 85kg
- Body fat: 22% (18.7kg fat, 66.3kg lean mass)
- Abs: Completely hidden under fat layer
- Appearance: Soft midsection, no definition
Target: 13% body fat (abs clearly visible)
- Target weight: 76kg (11kg lean mass, 65.3kg lean mass preserved)
- Fat to lose: 9kg pure fat
Timeline at 0.5kg weekly fat loss: 18 weeks (approximately 4.5 months)
Months 1 to 2: Foundation Phase
What’s happening:
- Learning to track calories accurately (first 2 weeks hardest)
- Hitting protein target daily (170g feels like a lot initially)
- Starting core training with progressive overload
- Fat loss beginning (roughly 4kg lost)
Body composition:
- Weight: 85kg to 81kg
- Body fat: 22% to 19.5%
- Visual: Slightly less soft, no abs visible yet
Will’s months 1 to 2 reality: “Client Tom frustrated week 6: ‘Lost 3kg, abs still not showing.’ I explain he’s 20% body fat now, needs to reach 13 to 14% for abs. We’re 30% of way there. Keep going. He trusts process, continues.”
Months 3 to 4: Visible Progress Phase
What’s happening:
- Calorie tracking now habitual (no longer thinking about it)
- Core exercises progressing (cable crunches weight increasing)
- Fat loss steady (another 4kg lost)
- Upper abs starting to show faintly
Body composition:
- Weight: 81kg to 77kg
- Body fat: 19.5% to 15%
- Visual: Upper two abs visible when flexing, leaner overall appearance
Will’s months 3 to 4 excitement: “Same client Tom, week 14. Upper abs starting to show. First time in his life. Energy levels up, training performance good, excited to keep pushing. This is when clients become believers.”
Months 5 to 6: Ab Reveal Phase
What’s happening:
- Final 2kg fat loss to target
- Clear ab definition emerging
- Core muscles well developed from progressive training
Body composition:
- Weight: 77kg to 76kg
- Body fat: 15% to 13%
- Visual: Clear six pack definition, abs visible without flexing, lean appearance
Will’s month 6 transformation: “Client Tom, week 22: 76kg and 13% body fat. Lost 9kg pure fat, maintained all lean mass. Clear six pack visible, colleagues asking what he did. From completely hidden abs at 22% to defined six pack at 13%. Exactly as predicted.”
Common Ab Training Mistakes (Avoid These)
Mistake 1: Trying to Get Abs Whilst Bulking
Why it’s impossible: You cannot see abs whilst gaining weight. Building muscle requires calorie surplus. Revealing abs requires calorie deficit. Pick one.
The fix: Bulk first (build muscle at 15 to 18% body fat), then cut (reveal abs at 12 to 14% body fat). Or maintain current muscle and just focus on fat loss.
Will’s bulk-cut reality: “Client wants to build muscle AND get abs simultaneously. I explain: not possible unless very overweight. He’s 18% body fat. We bulk for 4 months (to 20%), then cut for 5 months (to 12%). Result: more muscle mass, abs clearly visible. Trying both simultaneously would have failed.”
Mistake 2: Cardio Instead of Strength Training
Why it fails: Excessive cardio without strength training causes muscle loss. You get skinny-fat: lean but no muscle, abs still not visible even at low body fat.
The fix: Strength training 3 to 5 times weekly as priority. Cardio 0 to 3 times weekly optional (helps create deficit, not required).
Will’s strength training priority: “Client doing 5 cardio sessions weekly, zero strength training. Gets to 14% body fat, abs barely visible because muscle never developed. We add strength training 4 times weekly including core work. Abs finally develop thickness and definition.”
Mistake 3: Aggressive Deficit Causing Muscle Loss
Why it’s terrible: 800 to 1,000 calorie deficits cause rapid weight loss but 40 to 50% is muscle, not just fat. You end up skinny-fat with no abs.
The fix: Modest 300 to 500 calorie deficit, high protein (2.0g per kg), strength training to preserve muscle whilst losing fat.
Will’s deficit prescription: “Client creates 900 calorie deficit wanting abs fast. Loses 1.2kg weekly but looking worse, losing muscle. We increase to 400 calorie deficit, fat loss slows to 0.5kg weekly but muscle preserved. End result dramatically better: lean with visible abs, not skinny-fat.”
Mistake 4: Neglecting Core Training Entirely
Why development matters: Getting lean reveals your abs. But if abs aren’t developed, they look disappointing even when visible.
The fix: Progressive core training 2 to 3 times weekly. Cable crunches, leg raises, planks with increasing weight or difficulty.
Will’s core development rule: “Two clients both reach 13% body fat. Client A trained core progressively for 6 months, abs thick and impressive. Client B never trained core, abs thin and barely visible. Both same body fat, completely different appearance.”
The Bottom Line
Getting visible abs requires:
✅ Reducing body fat to 12 to 15% (this reveals the abs, requires calorie deficit)
✅ High protein intake (1.8 to 2.2g per kg bodyweight to preserve muscle)
✅ Strength training priority (3 to 5 sessions weekly preserves muscle whilst losing fat) I am running a few minutes late; my previous meeting is running over.
✅ Progressive core training (8 to 12 sets weekly, increasing weight or difficulty over time)
✅ Consistent nutrition tracking (ensuring actual deficit, not guessing)
✅ Patience (typically 4 to 6 months from 22% to 13% body fat)
✅ Realistic expectations (12 to 14% shows clear abs, sustainable for most men)
Will’s decade of abs coaching experience:
✅ “Client doing 300 crunches daily for 8 months at 23% body fat, zero visible abs. We focus on fat loss through nutrition, core training with progressive overload. 6 months later: 14% body fat, abs clearly visible”
✅ “Most male clients start 20 to 25% body fat. They need to lose 8 to 12kg fat to reach 12 to 14% where abs show clearly. Timeline: 4 to 6 months at 0.5kg weekly fat loss”
✅ “Every abs client needs minimum 1.8g protein per kg, ideally 2.0g. Client eating 1.2g per kg loses muscle in deficit, abs never look good. Increase to 2.0g, muscle preserved, abs impressive when revealed”
✅ “Client creates 900 calorie deficit wanting abs fast, loses muscle along with fat, looks skinny-fat even when lean. Modest 400 calorie deficit preserves muscle, abs look dramatically better”
✅ “Two clients both 13% body fat. One trained core progressively, abs thick and defined. One never trained core, abs thin and barely visible. Development matters as much as leanness”
✅ “Client Tom week 22: 76kg and 13% body fat from 85kg and 22%. Lost 9kg pure fat, clear six pack visible. From completely hidden to defined abs in 5.5 months”
✅ “Trying to get abs whilst bulking is impossible. Bulk first, then cut. Or maintain muscle and just focus on fat loss. Pick one goal”
Why 12REPS helps core training:
✅ Instant core workout generation (cable crunches, leg raises, planks based on YOUR equipment)
✅ Track progressive overload (remember weight on cable crunches, duration on weighted planks)
✅ 1,500+ exercise video library (learn perfect form on all core movements)
✅ Works with any equipment (gym cables, home bodyweight, resistance bands)
Try 12REPS free for 7 days. Get structured core workouts, track progressive overload on cable crunches and planks, ensure abs develop whilst you lose fat. Stop doing random crunches. Start building abs worth revealing.
For nutrition tracking, use MyFitnessPal to hit your calorie deficit and protein target (2.0g per kg). For core training, use 12REPS to generate workouts and track progressive overload. Combine fat loss (nutrition) with core development (training). Watch abs appear over 4 to 6 months.
Stop doing 200 daily crunches at 22% body fat. Start creating calorie deficit through nutrition. Track protein intake (2.0g per kg). Do progressive core training 2 to 3 times weekly. Lose 0.5kg weekly. Reach 12 to 14% body fat. Watch abs finally appear.
References
- Helms, E.R., Aragon, A.A., Fitschen, P.J. (2014). Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20
- Longland, T.M., Oikawa, S.Y., Mitchell, C.J., et al. (2016). Higher Compared with Lower Dietary Protein During an Energy Deficit Combined with Intense Exercise Promotes Greater Lean Mass Gain and Fat Mass Loss. American Journal of Clinical Nutrition, 103(3), 738-746. https://doi.org/10.3945/ajcn.115.119339
- Vispute, S.S., Smith, J.D., LeCheminant, J.D., et al. (2011). The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research, 25(9), 2559-2564. https://doi.org/10.1519/JSC.0b013e3181fb4a46
- Schoenfeld, B.J., Aragon, A.A., Wilborn, C.D., et al. (2014). Body Composition Changes Associated with Fasted versus Non-Fasted Aerobic Exercise. Journal of the International Society of Sports Nutrition, 11(1), 54. https://doi.org/10.1186/s12970-014-0054-7
