They say, “Abs are made in the kitchen,” but what does that really mean?
Some people say don’t do sit ups to get abs, other people say doing crunches doesn’t work. If you want those flat, washboard abs, what advice should you believe?
When it comes to getting flat, toned abs, most people hit the gym with enthusiasm but leave frustrated when results don’t show up. The truth is, it’s not always about how hard you work—it’s about how smart you work. Many of the most common ab-training mistakes could be sabotaging your progress without you even realizing it. If your stomach workouts haven’t given you the flat abs you’ve been wanting, here are seven things you might be doing wrong.
7 Things You’re Doing Wrong to Get Abs
1. Only Doing Crunches
Crunches are the go-to move for many, but they barely scratch the surface when it comes to strengthening your core. They target the rectus abdominis (the “six-pack” muscle) but ignore deeper muscles like the transverse abdominis and obliques, which play a huge role in flattening and stabilizing your stomach.
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How to do it Better: Mix it up with planks, mountain climbers, Russian twists, and leg raises. These engage your core from multiple angles and work more muscles at once.
2. Neglecting Diet
No matter how many hours you spend on ab exercises, you won’t see definition if your abs are buried under a layer of fat. A poor diet full of processed foods, sugar, and excess calories cancels out your hard work.
How to do it Better: Focus on a clean, balanced diet with lean proteins, whole grains, healthy fats, and lots of vegetables. Remember: abs are made in the kitchen as much as they are in the gym.
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3. Doing Abs Every Day
You wouldn’t train your legs or chest every single day, so why hammer your abs nonstop? Overtraining can lead to fatigue, poor form, and even injury. Your muscles need time to recover and grow stronger.
How to do it Better: Train your abs 2–3 times per week, giving at least 48 hours of recovery in between. On off days, focus on full-body movements and cardio to keep burning fat.
4. Skipping Compound Movements
Many people isolate their abs with sit-ups and crunches, forgetting that big compound moves also strengthen the core. Squats, deadlifts, and overhead presses challenge your abs by forcing them to stabilize your spine.
How to do it Better: Add compound lifts into your routine. Not only do they torch more calories, but they also build functional core strength that carries over to real life.
5. Holding Your Breath
It’s easy to forget about breathing when you’re grinding through crunches, but holding your breath spikes tension in the wrong places and limits oxygen flow, making your workout less effective.
How to do it Better: Exhale as you contract your abs (on the “hard” part of the move) and inhale as you release. Proper breathing keeps your core engaged and prevents strain.
6. Focusing Only on the Front
Flat abs aren’t just about the front muscles. Your obliques (the sides of your waist) and lower back are equally important. Ignoring them creates imbalance and can even lead to back pain.
How to do it Better: Incorporate side planks, bicycle crunches, woodchoppers, and back extensions. Training your entire core, not just the front, creates a balanced, sculpted look.
7. Expecting Quick Fixes
Many people chase flat abs by doing endless “ab challenges” or buying into gimmicky equipment. But the reality is, sculpted abs take time, consistency, and a combination of strength training, cardio, and nutrition.
How to do it Better: Be patient and consistent. Track progress through strength gains, improved endurance, and how your clothes fit—not just the mirror.
Foods that Flatten Abs
Along with the right exercise, here are foods that can help speed up the process of getting flatter abs.
Foods Rich in Fiber:
- Fruits: Berries, apples, pears
- Vegetables: Leafy greens, broccoli, asparagus
- Whole grains: Oats, quinoa, brown rice
- Legumes: Beans, lentils, chickpeas
Foods High in Protein:
- Lean meats: Chicken, fish, turkey
- Eggs
- Dairy: Yogurt, cheese, milk
- Nuts and seeds: Almonds, walnuts, chia seeds
Foods with Healthy Fats:
- Avocados
- Olive oil
- Fatty fish: Salmon, tuna
Other Beneficial Foods:
- Green tea
- Ginger
- Peppermint tea
- Probiotic-rich foods: Yogurt, sauerkraut, kimchi
Flat abs aren’t just about aesthetics—they’re about having a strong, functional core that supports your posture, balance, and overall fitness. If you’ve been frustrated with a lack of progress, chances are you’ve been making one or more of these mistakes. The good news? With small adjustments—like cleaning up your diet, training your abs smarter (not harder), and embracing total-body movements—you’ll be on your way to building a core that’s both lean and powerful.
