Diet
To display a good set of abs body fat of 10-12% is ideal, although anything under 15% is doable – it does depend on your physique and what level of definition you're after.
Decline crunches
Look to do three sets of 20 reps, with a final set of 15 using a plate of between 15 and 20kg. The declind position forces you into working your lower muscles groups, whereas a flat crunch isn't quite as effective.
Cable crunches
If you suffer from back pain, this is a great move. It really isolates your abdominal muscles so you won't strain your back. Do three sets of 20, adding to the weight each time, and do a final set of 15 at the first weight you used.
Cardio
Drop your body fat and your abs will shine through. Sessions on the treadmill and bike are great all-rounders, although I also really like to go for 20 minutes on the punch bag as it's great for working your core.
Oblique crunches
Good for overall definition and giving the look of an even larger six-pack. I find lying on my back with my legs resting on a Swiss ball gives extra focus. Do four sets in total, 15 reps for the first two and 12 for the next, alternating left and right on each set.
Traditional sit-ups
Do ‘em at home or at the gym. I like to tuck my feet under the couch with my knees bent and my hands at the side of my head. I do three sets of 20 first thing in the morning before breakfast.
Curls
Doing exercises that don't focus directly on your abs can also help build stronger abs. For example, cable curls or barbell curls – you can focus on your abs while you do these for at least one set and you'll notice the difference.
Calm down
Don't overtrain your abs – just like any other muscles, they need to time to recover in order to grow, so work another body part.
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