If you want washboard abs, stop guessing and start doing what works.

Do this twice per week at the end of your normal workout.

3 sets of heavy cable crunches 10 to 12 controlled reps

3 sets of hanging leg raises Set 1: 15 reps Set 2: 10 reps Set 3: 8 reps

This combo builds the muscle that makes your abs pop in 3D.

Now here’s how to actually get into a calorie deficit.

If you want faster progress or you have a lot of fat to lose, eat normally and hit 12,000 steps a day. Add one sprint session per week to speed things up even more.

If you don’t want to sprint, hit at least 10,000 steps a day and do a 30-minute run to help you get there.

If you don’t want to run at all, you need to be more mindful of your calories. Hit at least 8,000 steps a day and use a tracking app so you don’t overeat.

Prioritize protein. Get 20 to 40 grams 3 to 4 times per day unless you can comfortably eat 0.7 grams per pound of bodyweight in one sitting.

Stay in a 300 to 500 calorie deficit. Go to tdeecalculator.net, plug in your stats, select “cutting.”

Track your weight once per week. Take physique photos once per week. Aim to lose 0.5 to 2 pounds per week until the washboard shows.

Follow for gains.