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STEP 2 // STRIP AWAY THE EXCESSNo amount of abs work will get you a six-pack if your abs are covered in a layer of fat but fortunately some simple dietary shifts can make all the difference. Nutritionist Laura Street (laura@laurastreet.co.uk) takes you through the essentials.

Drink more water“If you’re still knocking back soft drinks you’re undoing all your hard work,” Street says. “Stick to water, which has zero calories and helps with recovery, energy and metabolism.” Aim for a minimum of two litres a day.

Ditch beer, drink vodka“Beer generates excess oestrogen, which can result in weight gain. A good alternative is to drink clear spirits such as vodka in moderation. And if you drink, don’t do it every day.”

Eat more protein“Protein provides satiety, which means you’ll be satisfied for longer and less likely to snack. Evidence suggests that eating protein at breakfast leads to decreased food consumption throughout the

day. Include fish, meat, eggs, lentils or beans in every meal or snack.”

Eat good fats“Trans fats are found in processed foods such as biscuits and are responsible for the build-up of visceral fat around the abdomen. Replace them with good fats. The monounsaturated and polyunsaturated fats found in avocados, nuts, olives and

seeds are all good fats, while mackerel is the king of the sea in terms of omega-3 content.”

Earn your carbs“If you’re training hard you can afford to moderately increase your carbohydrate intake. If you’re not training, taper your carbs accordingly. And avoid refined carbs such as bread, which can give you sugar cravings and derail weight loss.”

1 “First, master the knee rollout,” Bathurst says. “Tense your abs and keep your upper

body tight before you roll out. Keep your head down and chin tucked so your back stays flat. If you can’t roll all the way, use a wall to limit your range of motion until you’re stronger.”

2 “Going from the knees to the feet is pretty tricky. To help with the transition,

try rolling up an incline bench. Move further away from the bench as you improve. If you find your legs bending, do hamstring stretches to improve your flexibility.”

3 “Once you can do three sets of five incline rollouts, try one standing. Keep

your lower back flat and tilt your pelvis forward slightly. Don’t keep your arms under your body — it feels easier, but will cause you to lose form. When your chin is almost touching the floor, roll back up.”

STEP 3 // MASTER THE ULTIMATE ABS MOVEThe standing abs wheel rollout will give you a midsection that’s hard as steel and also ranks among the greatest gym show-off moves ever. Jim Bathurst, founder of the exercise website beastskills.com, shows you how to nail it.

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STEP 4 // UPGRADE THE PLANK

The standard plank is one of the greatest abs moves in existence. Here’s how to make it even better.

The StandardFirst, make sure you’ve mastered the basic plank. The form: elbows below your shoulders, hands clasped in front and body in a straight line. Once your hips start to sag, end the set. Aim for three lots of 60 seconds.

The Upgrade“The plank shoulder touch is one of the most effective ways to make the plank harder,” says strength and conditioning specialist Joe DeFranco (defrancostraining.com). “You increase the load and stability requirements.” To do it, perform a standard plank, then take one hand off the ground at a time to touch the opposite shoulder. Go for three sets of 10 reps each side.

The VariationOne of the simplest and best plank variations is to keep both hands on a medicine ball as you’ll be forced to brace your core to stay stable.

The Super-PlankOnce you can hit 90 seconds in the standard plank, make it harder instead of just pushing for more time. “Move your arms further out and your elbows closer together,” Contreras says. “Lock out your knees and contract your glutes as hard as possible.” Aim to get to 30 seconds without relaxing.

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Drink… green teaGreen tea contains epigallocatechin gallate (EGCG) which causes your nervous system to run more quickly, burning calories. Research indicates three cups a day is the perfect dose — add lemon for a tasty kick that also helps control blood sugar.

Cook… chilli peppersStudies have found that capsaicin, the compound that gives chillies their heat, can increase energy expenditure and burn calories, though the effects are stronger in people less used

to spicy food. Make that curry a hot one.

Season with… black pepperPiperine, the substance that gives black pepper its taste, can block the formation of new fat cells, according to research published in the Journal Of Agricultural And Food Chemistry.

Apply liberally to your protein-rich steak or poached eggs.

Add… cinnamonCinnamon has thermogenic properties, which means it’ll help you burn fat. Studies show it lowers the glycaemic response to meals, making you less prone to storing fat. The easiest

way to get the benefit? Add it to black coffee.

Sleep betterThe easiest way to reduce cortisol is to sleep more and better. Aim for eight hours a night. “To sleep soundly, stay off the computer for an hour before bed,” says trainer Sally Moss of

Ultimate Performance Fitness. “And keep your bedroom totally dark.”

Eat orangesStressed at work? Oranges can help. In a study published in the journal Psychopharmacology, doses of up to 3000mg of vitamin C were effective in reducing cortisol rises from

psychological stresses such as public speaking.

Eat salmonIn 2003, a French study determined that oily fish (an excellent source of omega-3 fatty acids) can reduce cortisol release caused by mental stress. As a bonus it’ll reduce

cardiovascular stress and help with a host of other health problems.

MeditateMany studies suggest that meditation can lower cortisol levels, even in the inexperienced. If you’re not sure how to do it properly, apps such as Simply Being ($1 from iTunes)

can take you through the basics.

Chew gumChewing gum was linked to decreased cortisol levels by research from Tokyo Medical and Dental University. It can also temporarily stave off hunger, reducing your urge to snack.

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STEP 5 // DE-STRESS AND LOSE THE BELLYThe stress hormone cortisol is the six-pack’s natural enemy because it causes fat storage around the abdomen and impairs your body’s ability to burn it. Defeat it and watch the fat melt away.

STEP 6 // BLAST YOUR RESERVESIf you’ve followed all the steps, your six-pack should be visible by now. Enhance your muscle definition with these proven fat-burners.

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SnatchKettlebell snatches provide a similar calorie-burning hit to “running six-minute miles… or cross-country skiing uphill at a fast pace”, according to a study from the American Council on Exercise. They’re actually better, in that they have less impact and more strength benefit.

Swing “The metabolic hit of kettlebell swings is incredible,” says strength coach and author Dan John. “If all you have is 10 minutes, a set of kettlebell swings will work wonders.” Try the 30/30 format: 30 seconds of swings, 30 seconds of rest for the entire time.

SprintIn a recent study, two groups of athletes sprinted for two minutes and jogged for 30, and their overall oxygen consumption, a key indicator of metabolism speed, was nearly identical, according to results published in the International Journal Of Sport Nutrition. The lesson? If you’re short on time, add short, intense sprints to your workout for a fat-burning boost.

STEP 8 // TAKE THE DIRECT APPROACHAs well as hitting the abs muscles directly, these moves will improve your all-round lifting ability and should be part of every abs workout, says Ultimate Performance’s Justin Maguire.

TRX rolloutPerform rollouts grasping the TRX rings instead of a barbell or dumbbells. “This is a great abs strength builder and the instability it adds brings other benefits,” Maguire says. “It boosts strength and flexibility in your glutes, hips and shoulder/pec girdle, which will help you lift heavy in a huge array of other abs-building exercises.”

Toes to barGrip a pull-up bar and slowly lift your feet as high as you can, bending at the hips and doing your best not to swing. “Keeping a slow tempo engages the hard-to-hit lower abdominals,” Maguire says. “It also helps improve your posture, which translates into an ability to lift big in other moves for greater gains.”

Decline crunchPlace your feet on a bench and crunch. For maximum benefits, do the move while holding a dumbbell in front of your chest. “Dumbbell decline crunches will strengthen your core stabilisers, which apart from helping you carve out your abs will stabilise your spine and stop you injuring yourself with other moves,” Maguire says.

STEP 7 // ACCELERATE THE PROCESSWith your diet under control, it’s time to hit the fat-torching afterburners. Here’s how it’s done.

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Train heavy“Because the abdominal fibres are predominantly fast-twitch, they respond to intense overload

and lower reps,” says MF muscle guru Charles Poliquin. “Sure, you’ll strengthen your abs by doing thousands of reps, but it won’t be as effective as training hard and heavy, then cutting fat by sprinting, eating right and minimising stress.”

Start with salad“One of the simplest ways to control your hunger is to eat a salad before your meals,” says

strength and conditioning coach Chad Waterbury. “This is especially effective at night when you want to pig out. It takes time to chew, and allows your brain to process feedback on how full you are.”

Carry things“Include loaded carries in your workout,” says lifting coach Dan John. “They’ll force your core to

work to stabilise the rest of your body and burn fat at the same time. For a hit on the obliques, use the suitcase carry — carry a heavy dumbbell in one hand up to 40m, then switch hands for the walk back.”

Best for the internal obliques: Pallof pressThis move (pictured) is an anti-rotation exercise, which means you’re stabilising yourself against resistance coming from the side. Stand side-on to a cable machine with your feet shoulder- width apart, chest out and shoulders back, and hold the cable with both hands in front. Press out so that you feel the weight pull you to the side, then pull back in.

Best for the external obliques: BodysawAssume the plank position with your feet on a small towel. Keeping tension throughout your body, push yourself backwards using your forearms. Pull yourself forward again and continue in a sawing motion.

Best for the erector spinae: Kneeling cable liftThis is an advanced version of the cable chop. To do it, kneel on one knee — the knee furthest from your cable station should be raised. Hold the cable in both hands and chop it upwards across your chest. Pause, lower, repeat.

STEP 9 // FILL IN THE GAPSHaving a strong core means more than just a six-pack. Balance out your midsection with these key moves.

STEP 10 // THE FINISHING TOUCHESPut the finishing touches on your six-pack with some advice from expert trainers.