Abs Aren’t Made on the Mat: Why Crunches Alone Won’t Give You a Six-Pack
Photo by Tima Miroshnichenko
Let’s get one thing straight: doing 100 crunches a day will not give you visible abs.
We know—that’s not what fitness influencers on TikTok want you to believe. But science (and experience) says otherwise.
If you’ve been hitting the mat day after day hoping for a shredded six-pack, only to be met with frustration and minimal results, you’re not alone—and you’re not doing anything wrong. You’re just missing the bigger picture.
The truth? Abs are made in the kitchen, not on the floor.
In this article, we’ll break down exactly why spot reduction is a myth, what actually works to uncover your abs, and how to stop wasting time on workouts that won’t deliver unless paired with proper nutrition.
Spot Reduction Is a Lie—Here’s the Science to Prove It
If you could “crunch away” belly fat, we’d all be walking around with washboard abs. But unfortunately, the body doesn’t work that way.
A 2011 study published in the Journal of Strength and Conditioning Research put this myth to the test. Participants were divided into two groups—one performed abdominal exercises five days a week for six weeks, while the other did not. The result? There was no significant change in abdominal fat between the two groups. While the core muscles were strengthened, they stayed hidden under a layer of body fat.
Translation: training your abs will build the muscle, but it won’t reveal them.
So What Does Work? The Real Formula for Visible Abs
Getting visible abs requires a holistic approach that focuses on body composition—not just muscle definition. That means managing your body fat percentage through smart nutrition and consistent training.
Here’s what actually works:
Calorie Control
You don’t need to starve yourself, but you do need to understand your caloric needs. Creating a slight calorie deficit (eating fewer calories than you burn) allows your body to use stored fat for energy—including the stubborn fat around your midsection.
Pro Tip: Start by tracking your intake for a week. Awareness is the first step to change.
Protein-Focused Meals
Protein is your best friend if you’re trying to lose fat and maintain muscle. It keeps you full longer, helps with muscle repair, and supports a higher metabolism.
Aim for 0.8 to 1.2 grams of protein per pound of body weight daily. Think: eggs, chicken, tofu, Greek yogurt, beans, fish, and high-quality protein powders.
Photo by Malidate Van
Consistent, Balanced Nutrition
Abs don’t come from crash diets—they come from sustainable habits. That means building meals with:
Lean protein
Healthy fats (avocados, nuts, olive oil)
Complex carbs (sweet potatoes, quinoa, whole grains)
Lots of veggies
Consistency > perfection. One clean meal won’t reveal your abs, but 30 days of balanced eating might.
Smart Training + Recovery
While endless crunches won’t cut it, full-body strength training, compound movements, and cardio will move the needle. Think squats, deadlifts, planks, pull-ups, and HIIT workouts. These exercises burn more calories and stimulate more muscle groups.
Oh—and don’t sleep on sleep. Recovery is where the body actually burns fat and builds lean tissue.
Crunches Aren’t Useless—They Just Aren’t the Whole Story
To be clear, core training matters. You need a strong core for posture, injury prevention, stability, and athletic performance. But don’t confuse core strength with core visibility.
A smart ab routine should include:
Planks (front, side, and dynamic)
Leg raises or hanging leg raises
Bicycle crunches
Dead bugs
Ab rollouts
These movements challenge your deep core muscles—not just the superficial ones.
Photo by Ella Olsson
Your Takeaway: Train Smart. Eat Smarter.
Want abs? Stop punishing yourself with marathon crunch sessions and shift your focus to where it really counts—your nutrition.
Here’s your new six-pack strategy:
Build core strength through progressive resistance and varied movements
Dial in your nutrition with protein, calorie control, and real food
Stay consistent—visible abs don’t happen overnight
Don’t fall for gimmicks—no waist trainer or 10-minute YouTube ab blast will replace discipline
Remember: crunches build the muscle, nutrition unveils it.
Save This If You’ve Been Wasting Time Doing Crunches Hoping for a Six-Pack
Let this be your reminder that results come from strategy, not suffering. If you’ve been killing your core every day without changing your eating habits, it’s time to rethink your game plan.
Work smart. Eat smarter. And train with purpose.