The Truth About Getting a 6 Pack Abs

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I'm Alex Folacci, two-time national champion of France in the decathlon and New York City’s most exclusive personal trainer for high-achieving men over 35. I specialize in transforming physiques through advanced training methods, longevity-focused coaching, and completely personalized programs.

​Many people make the mistake to do 30-45s of effort on their abs, then take 1-2min rest before the next exercise. The key when working on your abs and your core is to go very far in the burn, keep the tension in your abs (don't rest on the top or bottom of the rep), and take only 5-20s of rest between each exercise. I guarantee you my clients are sore for a few days after we do only 10min of abs.

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Let’s be honest, not everyone will achieve a perfectly visible 6-pack, and that’s okay. Genetics, body type, and hormone levels play a big role. But here’s the good news: everyone can significantly shrink their waistline, get leaner, and build a powerful core.

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If your goal is visible abs, here’s what it takes:

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1. High-Intensity Cardio (Especially Sprinting)

Cardio is non-negotiable. Among all forms, sprinting is the most efficient for fat-burning, hormone optimization, and muscle definition. It triggers a powerful metabolic response and helps reduce the stubborn fat hiding your abs. It also develops your fast twitch muscle fibers better than anything else.

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2. Targeted Core Workouts (like the videos on this page)

You can’t “spot reduce” fat, but you can train your abs to be stronger, denser, and more defined. I’ll guide you through effective exercises like:

-Planks (and advanced variations)

-Crunches and leg raises

-Russian twists and rotational movements

-Stability ball work for deep core activation

-Cable rotations

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3. A Clean, Strategic Diet

Abs are made in the gym, but revealed in the kitchen. That means:

-Eliminate or drastically reduce white carbs, sugar, and alcohol

-Focus on lean proteins, healthy fats, and fiber-rich vegetables

-Optimize meal timing and portion control to stay in a caloric deficit without starving yourself

4. Stress Management

High stress = high cortisol = stubborn belly fat and bloated belly. I work closely with clients to reduce physical and mental stress through:

-Recovery protocols (sleep, massage, sauna, hammam, ice bath, oxygen chamber, ...)

-Smarter, not harder, training plans

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Whether your goal is a full 6-pack or simply a leaner, tighter core, I’ll create a customized plan based on your body, your goals, and your lifestyle. I’ve helped hundreds of high-performing men in New York City get in the best shape of their lives with consistent results.