Get a six-pack in 4 weeks solid abs plan This comprehensive workout plan will give you the midsection of a chiselled Greek god Tacking on a few sit-ups to the end of your workout isn’t going to cut you a washboard stomach, and neither is doing endless sets of crunches. What you really need is added resistance to exhaust your abs fully, so you grow new muscle and give your six-pack definition. Follow the moves in this targeted workout to get the abs you’ve always wanted.

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FAT LOSS WORKOUTS EXERCISE TIPS Fat loss circuit Jason Calder-McLaren's Maximuscle Challenge blog 6 Jason Calder-McLaren's Maximuscle Challenge blog 5 Jason Calder-McLaren's Maximuscle Challenge blog 4 Jason Calder-McLaren's Maximuscle Challenge blog 2 Five biggest fat loss training myths Maximuscle 30-Day New Body Challenge blog 1 JC Santana’s metabolism-boosting dumb-bell complex Fat-burning kettlebell workout See all Fat Loss Workouts A guide to female contraception for men Stay on track at the gym Boost testosterone levels Fitness tips from England rugby union stars Ultramarathon training plan Zero-effort weight loss Five reasons you're not losing fat How to build bigger biceps MF’s guide to sexy tunes See all Exercise Tips ABS ARMS 70 best abs exercises - get a rock-hard six-pack Get a classic six-pack Crunch Reverse crunch Oblique crunch Crossover crunch Knee raise Plank Side plank See all Abs Charles Poliquin’s muscle-building tips German Volume Training arm workout How to get ripped arms fast Wrist curl Triceps press-down Dumb-bell kickback Seated one-arm overhead triceps extension Lying triceps extension Close-grip bench press See all Arms CHEST OTHER WORKOUTS Five of the best chest moves How to improve your bench press Build a massive chest Bench press Dumb-bell bench press Incline bench press Decline bench press Dumb-bell flye T press-up See all Chest Crossfit workouts 1 No Excuses workout 7 No excuses workout 6 No Excuses workout 5 No Excuses workout 4 No Excuses workout 3 No Excuses workout 2 No Excuses workout 1 Little weights, big gains See all Other Workouts RUNNING AND RACES SPORTS MF’s marathon bloggers talk about the race Nick Hutchings's London Marathon blog 13 Nick Hutchings's London Marathon blog 12 Jim Carolan’s London Marathon blog 3 Nick Hutchings's marathon blog 11 Nick Hutchings’s marathon blog 10 How to prepare yourself for a marathon Nick Hutchings's marathon blog 9 Nick Hutchings’s marathon blog 8 See all Running and Races Learning to freestyle snowboard – blog 1 How to avoid knee pain when skiing London to Sydney by bike Chris Boardman interview Mountain of Hell in pictures MF meets Jeremy Jones Travis Pastrana interview MF meets Alex Reid Xavier de Le Rue interview See all Sports LEGS BACK Squat Secrets Build mighty legs and glutes Squat Smith squat Front squat Dumb-bell step-up Lunge Lateral lunge Bulgarian split squat See all Legs Five of the best upper back moves The world's best back exercises Bent-over row Cable row One-arm row Pull-up Lat pull-down Shrug Good morning See all Back SHOULDERS TOTAL BODY How to fix shoulder injuries Get big shoulders Internal dumb-bell rotation Shoulder press Seated dumb-bell shoulder press Alternating dumb-bell shoulder press Lateral raise Lying reverse lateral raise Cuban press See all Shoulders Total body barbell training 2 Total body barbell training Get a fitness model's body, part 1 Get a fitness model's body, part 2 Get a fitness model's body, part 3 Get a fitness model's body, part 4 Six-move medicine ball workout MF speaks to the CrossFit Games champion Secrets of the MF cover model See all Total body LOSE WEIGHT FAST NEW YEAR FITNESS Men's Fitness Jan/Feb 2010 cover option A Men's Fitness Jan/Feb 2010 cover option B See all Lose weight fast Make the new year your best ever New Year fitness New Year fitness: Reasons to get fit New Year fitness: Most common gym mistakes New Year fitness: Training myths New Year fitness: Ways not to look like a beginner in the gym New Year fitness: Top workout tips New Year fitness: Things to check before joining a gym New Year fitness: Ways to motivate yourself See all New Year Fitness GET A BEACH BODY MARATHON TRAINING PLANS How to get a ripped beach body See all Get A Beach Body Beginner's marathon training plan Intermediate marathon training plan Advanced marathon training plan See all Marathon Training Plans CELEBRITY BODIES HOME WORKOUTS Get a body like Daniel Craig MF meets Adrien Brody Get a body like Taylor Kitsch Jean-Claude van Damme Expendables 2 interview Get a body like Immortals star Henry Cavill Eat like a star of Immortals How to build a Hollywood hero physique The official Conan workout Tom Hardy interview See all Celebrity Bodies Triple muscle group home workout Muscle-balancing home workout 12-minute total body home workout 5 12-minute total body work out 4 12-minute total body workout 3 12-minute total body workout 2 12-minute total body workout