abs journey to work

‘I Did This 5-Minute Abs Workout Every Day For A Month—And My Core Feels So Much Stronger’

The workout got noticeably easier over the course of 31 days.

There are a few health habits that I’m proud to have. I’m pretty good at drinking enough water . I meditate . A few years ago, I incorporated sunscreen into my daily skincare routine and never looked back. But one thing I don’t do consistently (besides resist pressing the snooze button) is choose to do core workouts.

TBH, I don’t really have a good reason for why I skimp on ab work. I suppose I just enjoy other types of exercise more (and maybe I got sick of core exercise during my years of competitive gymnastics). But when my editor suggested that I try this abs workout every day for a month, it seemed like a good opportunity to change my ways. And I have zero regrets.

One quick note before we dive into the details of my month-long journey: I took this challenge just as a fun experiment. In other words, I’m not saying that a month of doing the same abs workout every single day is the gold standard of strengthening your core. Before you decide to take on a new training regimen, chat with a health care and/or fitness pro to make sure it’s a wise move for you.

The Regimen

In a nutshell, here’s the workout I did:

1. 50 seconds of plank up-downs, 10 seconds of rest

2. 50 seconds of supermans, 10 seconds of rest

3. 25 seconds of side planks on each side, 10 seconds of rest

4. Two rounds of 20-second hollow body holds with five to 10 seconds of rest in between, rest for the remainder of the minute

5. One minute of bear crawls

I’m not the biggest morning person, so I typically did the routine in the evening or at night. Sometimes I did it as a standalone activity, but it also came after many runs, Peloton cycling sessions, and hikes.

The Journey

The first time I tried the workout, I made sure to do it as a standalone activity. I wanted to get a good sense of when the movements started to feel difficult without wondering whether I was just tired out from another exercise.

As anticipated, that first session definitely had my abs fired up — especially plank up-downs and hollow body holds. I made it about 35 seconds before the up-downs really started to burn, and 10 seconds into the first hollow hold. The supermans and side planks, on the other hand, weren’t too bad. While I felt my muscles working during those exercises, for me it was just a consistent, low-grade burn for the duration of both movements.

As for bear crawls, I must be honest: They’re never my favorite. It’s not that I find them especially challenging so much as I feel a bit awkward doing them. (In fact, I usually swap them for another movement when I encounter them in other workouts.) Since swaps weren’t an option this time, I embraced the bear crawls every day — but at the outset, I definitely noticed some rhythm struggles to work on for the rest of the month.

One week later, I found myself doing my daily ab workout post-Peloton ride. (BTW: Whether it’s better to do cardio before or after strength training depends on your goals, WH has reported. If you want to get stronger, you should strength train first. I’m chasing better endurance right now, so I went with cardio first.) I figured all the movements would be tougher when I got off the bike feeling satisfyingly exhausted (thanks, Ben Alldis !), and for the most part, I was right: Plank up-downs started to get challenging around 20 seconds in, and even my side planks were shakier than usual.

But, on the bright side, I also experienced an unexpected improvement in hollow body holds . For the first time, I was able to shorten my break between holds to five seconds, and I even tacked that foregone break time onto the second hold as an extra challenge.

Nearly a week after that #smallvictory, I had my first breakthrough. I was doing the workout at night, several hours after going for a run, and I found that I could easily keep up a conversation during my plank up-downs. Time flew during my supermans — no pun intended. And hollow holds didn’t feel too bad either, although I did take a 10-second break between them. Basically, the whole workout felt a little bit easier.

My next and biggest breakthrough occurred exactly three weeks into the journey. Allow me to set the stage: It was evening, and the workout ambiance was an episode of Emily in Paris . As usual, I began with plank up-downs, and they didn’t start to feel tough until about 40 seconds in. Next up were supermans, and those felt simple. Side planks? A breeze. Even the hollow holds—the most consistently difficult part of this workout, IMO—were easier. This time, I only took a five-second break between them, and my abs didn’t burn after the first hold.

Perhaps the good vibes from my newly discovered Netflix obsession helped me out. More likely, I was really starting to reap the benefits of consistent core work. Either way, it felt great to sail through this workout and head into the homestretch.

On the last day of the journey, I felt like I’d made good progress with this workout. A few notable observations: Plank up-downs only started to get tough towards the end of the 50-second interval, and I easily kept my break to five seconds between hollow body holds. Even my bear crawls had gotten smoother! I can confidently say that I’m feeling ready to level up my core work.

The Takeaways

I don't quite have a six-pack now, but i feel stronger..

That’s a win in my book! The workout got noticeably easier over the course of 31 days. And there were moments throughout the month when I felt especially grateful to have been giving my abs that extra attention. For instance, I went on a tough hike on day 19 that required plenty of good balance, and you can bet I was happy to have been working on my core strength in the moments that felt more perilous. After all, core exercises are important for improving your stability, according to Mayo Clinic .

Workout combos kept me going.

Of course, knowing I’d be writing this piece provided a certain amount of inspiration to keep my streak intact. But I found motivation elsewhere, too. While adding this workout onto other forms of exercise made it more challenging, I also found that doing it in combination helped me approach it with more positivity and focus.

I first noticed this on day 15: That day, I woke up early to go for an easy hike, and when I got home, I figured I’d get my ab workout out of the way. During that session, I found myself more engaged and attentive to form (even during bear crawls).

Bottom line: I feel like I was happier to do the ab workout—and I put in more effort—on the days it followed runs, hikes, and cycling sessions. And FYI, if you’re wondering how to best combine different kinds of exercise, check out this WH article .

I still don’t love bear crawls...but I appreciate them.

Especially since over the course of the month I focused on my form and worked on performing them with intention (rather than just getting through them and praying for time to pass quickly). Plus, I’ve learned that they come with plenty of benefits. For instance, bear crawls work your serratus anterior muscle on the side of your chest, which helps you breathe, WH previously reported. As a marathoner, that’s good to know!

Now, I’m feeling inspired to better understand and tackle other movements that I traditionally avoid (lookin’ at you, plank jacks )—and I’d encourage you to do the same.

I’ll keep doing abs workouts, but not every day.

Consider this 31-day journey more of a core work kick-starter for me than a long-term training plan. After all, “Your abs are like any other muscle you train, so giving time for the muscles to grow and heal is crucial,” trainer Astrid Swan previously told WH . I def don’t want to overdo it, so I’ll likely just focus on incorporating ab work into a balanced regimen.

The U.S. Department of Health and Human Services recommends at least two days of muscle-strengthening activities alongside at least 150 minutes of moderate-intensity aerobic activity every week. My goal going forward? Fit core exercise into that framework.

Erin Warwood is a San Francisco-based writer, runner, and sparkling water enthusiast. She holds a B.B.A. from the University of Notre Dame and an M.S. in journalism from Northwestern University. In her free time, you can find her watching Survivor, trying new Peloton workouts, and reading Emily Giffin novels. Her ultimate goal: become a morning person.  

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What I Learned on My Crazy Quest for Six-Pack Abs

Some people are born to be doctors. Some people, Bruce Springsteen and tramps included, are born to run. I was put on this earth to eat.

I grew up around a kitchen table, shopping in the husky department, and squirreling away Oreos like an extra in Heavyweights . It is the life I love. Though this fact of life is constantly at odds with my more superficial aspirations to look dead sexy. Previous attempts to correct this imbalance only ended with me standing half naked in front of my freezer in the dark, furiously unwrapping Reese’s peanut butter cups. An all too common experience I’d repent the following morning in the gym like clockwork.

For the better part of thirty years I’ve wanted that holy grail of fitness, a six pack . One which I was sure existed on the lower end of the body fat spectrum. (And to be honest, at the twilight of 29, my wild and unbridled eating habits were really starting to take a toll on not just my body, but my mood, stress level, and work.) Exercise-wise, I felt confident—I’m on the verge of being obsessive about weight lifting, really. But, all those things you always hear are true: “Abs are made in the kitchen,” “You can’t out-train a poor diet,” “Sugar is the devil,” and so on and so forth. I had a hunch that if I had somebody holding me accountable and coaching me—in the same way I learned to lift weights—I could stay on course, learn exactly what the hell I was putting into my body, and hopefully get the abs I’d been chasing for decades.

My shepherds on this journey would be the team at Manhattan’s Core Rhythm Fitness (CRF). I’d heard rumors of their results (and seen enough before-and-afters on Instagram), their resolve, and their generally strict oversight of your diet. I got in touch, we set a start date, and I had one last weekend of eating with no cares or concerns. It was pure bliss.

Back home, I made my first visit to CRF and met with head dude Rodrick Covington. He’s an impossibly cheerful and motivational guy, which is an odd compliment to my generally cold, dry, and blunt nature. Shortly after some high-energy conversation, I shuffle to the bathroom to pee in a cup. This would become routine for me—every two weeks I’d be tested to see how my body responded to certain foods and gauge my progress.

That was my first lesson with this whole thing, and it’s fairly obvious when you think about it. The way you eat, the way I eat, and the way somebody else eats could be exactly the same, but it can have profoundly different effects on our bodies. That’s why some people see extreme success when they “go paleo” or “do Atkins.” The hope, with CRF’s approach, is to find foods that your body in specific can use efficiently.

And though the CRF team available and blowing up my phone with motivational messages and helpful tips, I also sought motivation elsewhere. Every morning I'd comb through Reddit's fitness thread before heading to work out. It's a good place to go if you've got questions about fitness, are finding yourself unmotivated, or need some rallying. And as I'd find over the 10 weeks or so, I'd need a lot of that between wild sugar cravings (they eventually subside) and adjusting to a new type of diet.

The magical strip of paper dipped in my piss reveals one thing that is blatantly obvious. My sugar intake is out of control. I expected this, and I expected the decree that sugar, my one true love on this earth, would be ripped from my side for the remainder of my program. I thought of the stacks of candy in my freezer and how useless they’d be, the cookies in my jar to grow stale, and the Entenmann’s aisle that would have one less visitor. But, wanting be in “great” shape—running shirtless down the beach shape, head-turning shape, free from any semblance of a dad bod shape—would take sacrifice, and 10 weeks of being sugar-free seemed like a small price to pay for something I’d wanted for so long. Right? Right. And so, I bid adieu to sugar and said hello to bags of kale, a whole lot of fish, and a seemingly endless pile of peppers, cucumbers, onions, and their vegetable brethren.

The first chapter (each segment was referred to this way) was like a bomb to my social life, and that was my second lesson. When you’re on a diet, a program like this, or anything else that requires a true commitment, you sacrifice a lot. More than food. Going out to dinner, perhaps my favorite thing to do, now became a point of stress. I’d have to know where I was going, how the items were prepared, if there was any chance I would veer from the set path—in short, I had to be the customer every waiter dreads. Oh, and no alcohol. A few times I went to restaurants, but I eventually gave up on it. I resigned myself to cooking at home, which was satisfying and ostracizing at the same time. The regular cast of characters I ate meals with temporarily (I hope) fell off my radar. I’d planned to welcome them back with open arms, probably full of bread, when this was all over and me and my newly shredded abs could eat whatever I wanted.

Until then, me, myself, and I would wander the aisles of Whole Foods searching for new things to eat, dine alone on fish (so much fish), a shit-ton of vegetables (bless you, avocados), and not much else. All of those things would get filed into MyFitnessPal (a calorie tracking app) to be reviewed, tracked, and examined by the folks at CRF. For the first week or so, I felt like a newly-recovering addict. My head pounded, I yearned for sugar to the point of madness, I hungered for steak, for food with substance. My body was in withdrawal, and things I once found simple in the gym were suddenly monumentally hard. That unwelcome fatigue was my body on low-carb mode and low energy, and it completely sucked. My third lesson: It is going to suck. It’s the natural state of denying yourself what you want, and the chemical reality associated with withdrawal. If you’re setting off on a similar path, be prepared for mountains of suck, at least in the beginning.

A little into this thing I had dinner with my old colleagues. I'd been cooped up in my apartment alone for so long and one was visiting from out of town. I desperately wanted to go to a real-live restaurant, and of course, see my friends. They heard all about the diet after a flurry of questions when I ordered a club soda with lime at the bar. I told them about everything that I’d learned, and explained that whenever they see somebody who has shredded abs, or is in insanely good shape, that they’ve got no idea how much work that person has put in, how much they deny themselves, and how dedicated they are. Especially if they’re past, 25, let’s say. My former boss pondered that for a moment and said she knew it to be true, but she also mentioned that these people tended to be boring because they didn’t enjoy themselves as often as they should. And in the midst of this reunion with old friends, that sort of made sense, especially when gazing at a menu full of mouthwatering steak, fried morsels of heaven, and a cocktail list I desperately wanted to order from. As I said, I was born to eat, and eating with people, drinking with people, and sharing meals of food I love (food I was currently resisting) is perhaps my favorite past time. For the night, I’d have to make due with their company to enjoy myself. Sacrifice is real.

Slowly, life settled into a rhythm of sleeping (rest is extremely important when it comes to getting fit and healthy), exercising, eating, working, and eating. I found clever excuses for avoiding the now-complicated meals out such as “No,” and “I’m tired,” or simply not responding and crying. It seemed easier to avoid hanging out with people who would tempt me with “bites” of their dessert or try and persuade me to drink. And it was far more enjoyable to sit at home than to weather questions about why I was abstaining from alcohol, or the mind numbingly dull queries from the person who just started paleo and wanted to know all about what diet I was on. Eventually, the rhythm became less of a challenge, and bordered on enjoyable. My body literally felt like a lean machine, running like an efficient, clean, and well-oiled contraption. I looked forward to my bi-weekly check-ins with CRF that would usher in a new chapter of foods to eat. (You don’t know the sheer joy of eating almonds until you can't have them.)

More tests showed that though my body fat was down, and though I’d lost inches in my chest, stomach, and thighs, there was still a ways to go. I could see I was on the right track (even the faintest outline of an ab!), but was slightly disheartened at the speed at which I was traveling. But in that lies another lesson: It takes a lot of patience, a monumental amount, to accomplish fitness goals. Telling yourself you’re going to have a six pack a few weeks out from a vacation, or setting a time goal is good, it gives you something to work towards, but it also creates a potential for failure, disappointment, and some unrealistic expectations. About seven weeks into this, I realized that the shredded abs I was seeking would probably not come at the end of my 10 weeks.

But, a lowered body fat percentage (almost sub 10!), and lost inches, and an overall better physique are good things. Maybe that mythical six pack would come in 15 weeks, maybe 20, maybe never. (They should revise that saying to “abs are made in the kitchen, low and slow.”) And as I learned in searching Reddit’s various fitness threads (something I do every morning), my body may not even have those exact Abercrombie ones I was chasing. Simply put: my muscles are different from everybody else’s. So are yours.

My CRF training is over. I’m leaving with a massively stronger understanding of what foods work well for my body, the amount of work required to really achieve fitness goals, and yes, a better looking body. But, the six pack I’d started out for? Not quite yet. I wish I could churn out a list of foods that would magically transform your midsection (along with exercise, there's no escaping that), but I can’t. I can only tell you that educating yourself about your diet will aid you enormously in your quest for fitness. Use what resources you can, you have the internet (I guess, since you’re reading this internet-only article). Find motivation and information in places like Reddit (despite what you may have heard, it’s an oddly supportive community), and information wherever you can whether that's from a trusted friend, a nutritionist, or doctor. And do so with the understanding that there is no way to cheat in any of this, and what works for one dude, another, and another, may not be for you.

Towards the end of the program, I was given guidelines for the beyond, where I'll be navigating the world of food without a spirit guide, without rules and restrictions. Like my colleague Ben Marcus, who famously did a six-day water fast , I found the guidelines pretty rigorous (although in this instance, not quite so harsh). And as far as I'm concerned, for the life I like to lead, they're too rigorous. Like Marcus, I'll be attempting the moderation thing. With a new understanding of food and its effects on not just my physique but my mood, stress, and well-being, it seems totally sustainable. And I know if I ever fall off the wagon and into a pillowy soft box of doughnuts, I can just hop back on the narrative CRF set for me.

II'll also caution you that there is a strong difference between being conscious about what you eat and being obsessive. Do not be obsessive, it can lead you to some wildly unhealthy habits that will ultimately do more harm than good. If you feel the urge to reward yourself with a peanut butter cup (a sweet sweet morsel from the heavens), or a whole pie, even, do it. Just understand that it's gonna set you back (duh). Unhealthy relationships with food are dangerous for many reasons and warping your eating habits to something abnormal isn't worth a six-pack.

Now, if you’ll excuse me, I’m going to go eat a steak dripping in maple syrup.

How to Get Abs

HOW TO GET ABS FAST!

MORE ON: Abs

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If you ever tried to get “6 pack abs” but couldn’t quite get to the finish line, it could be because you took on too much at once.

I want to help you focus on the right things.

The ones that will make the biggest impact the fastest.

There are definitely a few things you’re going to want to make sure you get right. I’ll give you both nutrition and workout tips for abs, because you simply cannot get a ripped six pack without paying attention to both sides of the equation!

But not only will I give you my 13 best tips…

I’ll also show you a short ab workout that puts into practice all the best science for making that six pack pop.

Plus… an easy technique you can use anywhere for any meal to make sure you get your nutrition right!

Here are the 13 tips I will cover in this guide on how to get abs!

1. MORNING REHYDRATION

My first tip to launch you on your journey to revealing your abs starts in the bathroom, first thing when you wake up in the morning.

Reach for a bottle of water before you jump in the shower!

Not having any water for at least 6-8 hours leaves you in a dehydrated state, so the best remedy is to drink 16 to 20 ounces of water as soon as you wake up… before you do anything else.

This helps you start every day with a good habit that primes you to continue those good habits throughout the rest of your day.

Be sure to drink plenty of water during the day, too – get one of those reminder bottles if you need to.

Whether you are trying to increase your metabolic rate or improve the quality of your ab workouts, you need to have plenty of water to increase the efficiency and effectiveness of each.

2. GET THE AB EXERCISE SEQUENCE RIGHT

When you train your abs, the sequence of the exercises you perform is actually more important than the exercises themselves!

I know that might surprise you, but I’ll show you how to get it right every single time using my 6 Pack Progression.

When you’re looking at ab exercises, focus on what part of your body is moving.

Here we’re looking at 3 exercises done in a different order on the left vs. the right.

In one of the exercises, the upper body is moving but the legs are stationary, whereas in the other abdominal exercise the legs are moving and the torso is stationary.  Which type of movement should come first?

The best way to work the abs is to start with bottom-up exercises (lower abs) that involve isolated movement of the legs. This is because they require the most energy to be able to handle lifting the additional weight of our legs, and we want to do the toughest exercises at the beginning of our workout.

Then we’d move into our mid-range movements and those that work the obliques. Last, we’d be doing the top-down movements (upper abs), because no matter what state of fatigue you’re in, you would still be able to perform these without compromising the overall effect of the workout.

To learn more about my Six Pack Progression and to try a great at home abs workout that follows it to a tee, keep reading through my 13 tips until the very end of this article!

3. DIVIDE YOUR PLATE

Always keep this next nutrition tip in mind, and I promise you’ll be ahead of the game in achieving your fat loss goals without ever having to count a single calorie or macro.

It’s an easy way to be sure you’re getting a balanced diet that’s ideal for building the ab muscles.

All you need to do is pretend your plate is a clock. Make an imaginary line for 9:00 and for 9:20. Fill the largest portion of the plate with fibrous carbs (highfiber food like vegetables and fruit).

Fill the second largest portion with lean protein. It doesn’t matter whether you’re a vegan, vegetarian or omnivore, whatever your protein source is, it goes there. Fill the remaining portion with starchy carbs (but preferably not refined carbs) and top it with a small amount of incidental fat (or cook with it).

Keep the portions normal sized without heaping and you will find this simple strategy is something you can use anywhere, and it will help you burn fat and lose belly fat in the process.

When combined with a science-based workout program, eating in this manner will help change your body composition, decrease your body fat percentage, and increase your lean muscle mass without you having to be overly focused on the numbers.

4. QUIT COUNTING REPS, MAKE REPS COUNT

When it comes to your ab workouts, be sure to not focus on counting reps but rather making your reps count.

I always say, it’s better to count meaningful contractions and not reps.

If you speed through a bunch of crunches and situps and don’t really feel it in the muscles you’re trying to work, then it’s not doing much good.

With strength training, when you trade in quality for quantity, your chances of getting a carved out six pack are dramatically increased.

Your reps should be more like this, slow and deliberate with a quality contraction.

In this example, you’re really going to feel your abdominal muscles working in your core training, and accumulating more of these good repetitions is the fastest way to see abs.

5. IMPROVE QUALITY OF ‘BOTTOM UP’ REPS

Let’s take this one step further to see how we can apply the philosophy of quality reps specifically to our lower ab exercises.

If you want to get the most out of your lower abs workouts, focus on lifting the pelvis not the legs. If you don’t then you’re not flexing your spine and you’re not working your abdominal muscles to their fullest extent.

There is one more thing we can do to recruit lower ab muscles better.

Wherever your core exercise allows it, try to squeeze your knees together or cross your feet over to activate the adductors. This provides stability to the pelvis from below and gives you a better engagement of the lower abs.

You’ll feel the difference immediately, so give it a try and I promise that quality of every repetition in your core workout routine is going to go through the roof!

6. IMPROVE QUALITY OF ‘TOP DOWN’ MOVEMENTS

Just like with the bottom up movements, we have an opportunity to do two things to dramatically increase the quality of our top down movements.

The first one is to make a mind muscle connection to the part of our body that is moving in the exercise. When we do top down movements like a crunch, we don’t want to just grab our neck and hold on for dear life!

Trying to focus on lifting your shoulder blades off the ground will drive proper top down movements.

There’s one more technique I like to use to enhance the contraction and quality of those top down movements.  I call it the ‘folding ribcage’.

For the upper abs, pretend there is a line just at the bottom of your ribcage. From here, try and fold your body upon that line. If you do this, you should feel a much better contraction in the rectus abdominis muscle.

No matter which crunch variation you’re performing, if you focus on folding right there the quality will increase dramatically in the long run.

7. SNEAK IN NATURAL METABOLISM BOOSTERS

When it comes to fat loss, there are a couple of common household spices and ingredients that have a marginal impact on their own, but together can make a real difference.

Each day I reach for three things that are easy to add into my healthy diet:

• Green tea extract as a supplement (or if you like to drink it, great!)
• Pepper flakes (providing capsaicin to assist in fat loss efforts)
• Cinnamon (I like to include the Ceylon version in my oatmeal every morning)

Whether it be through increased insulin sensitivity, decreasing your appetite or just by increasing your metabolism, each of these acts in its own way, but they’re very simple additions to your nutrition plan with little effort required.

8. ADD IN GINGER

Another thing I’ve recently adopted into my own nutrition plan is the addition of ginger every single day.

Ginger helps our fat loss efforts by decreasing insulin sensitivity. It also has an effect on our training because it decreases muscle soreness.

If you’re embarking on your journey to sixpack abs, but each core workout leaves you too sore to do the next one the following day, ginger can have an impact.

I just reach for a pinch of pickled ginger every single morning. It’s being consistent with the small things that will have the greatest overall impact on our nutrition, and it’s nutrition that has the greatest impact to ultimately seeing those six pack abs

9. HOW ARE YOU BREATHING?

Breathing is another thing you want to make sure to get right when doing your ab training.

If you don’t do it right, you could wind up with 6 pack abs that look distended and bloated.

The key is not to push your abdomen out as you exhale on your exercises. As you do a typical crunch, yes you want to exhale, but don’t push your stomach out as you do it.

Instead, do the exact opposite. Blow air out while pulling your stomach down. This is called cinching and it will activate the transverse abdominis.

Remember, it’s the little things that can make the biggest impact over time!

10. MAKE THE PROCESS ENJOYABLE

So, here’s the real secret tip to getting ripped core muscles! You’ve got to eat whipped cream with frozen yogurt every single night.

Okay, maybe not exactly whipped cream and frozen yogurt.

The point is, this is something that I do every day, because I need something to make the process enjoyable.  We all do.

Because if you hate the process, you’re not going to be successful in getting to where you want to be. It will not be sustainable over time.

If getting a six pack is torture, you’re going to stop before you ever do!

Now, am I saying having a hot fudge sundae with Double Stuff Oreos on top? No, I’m saying choose something a little more responsible… a healthier option that still satisfies that cheat seeking impulse we all have that’s going to keep you on track, but at the same time keep you sane.

11. DON’T FORGET SERRATUS AND OBLIQUES

One of the most frustrating things is to have a set of six pack abs, but not like the way they look because something’s missing. 

More often than not, what’s missing is those muscles that run diagonally that you’ve been ignoring, the obliques and serratus.

Much like with a picture, a nice frame is going to focus your eye on the masterpiece that you created. If you don’t have a frame it just doesn’t look right.

While there are many different exercises you can do to train your obliques and serratus for muscle definition, there is one exercise that gets it done in a single move, and that’s the Corkscrew.

The goal is to twist as you come up and press down through your hands, getting that protraction for the serratus and the twisting for the internal and external obliques.

12. FOCUS ON THE BASE OF THE SIX PACK PYRAMID

The Six Pack Pyramid contains all the elements of what it takes to get those ripped abs.

But if you’re putting all of your focus up toward the top of this pyramid, that could be keeping you from getting them!

Cardio workouts and ab training are not foundation of getting six pack abs, but a lot of people think they are!

To get abs, nutrition must be the foundation of everything you do.  While increasing your heart rate through cardio exercises does help your metabolism, as the saying goes, you can’t out train a bad diet.

Nothing you do in the gym can undo what you are doing wrong in your nutrition. So keep that in mind!

13. AVOID EXTREME NUTRITION TACTICS

Extreme nutrition tactics are not necessary and never will be when it comes to getting abs!

Avoiding apples, grapes and carrots because you think that’s what’s standing between you and a six pack is sort of like thinking that throwing a deck chair off of the Titanic was going to save it from sinking.

Typically, it’s the big picture items that we might not be ready to face or perhaps can’t even see that are standing in the way of a six pack.

For example, if you feel like your nutrition is in check but your fat loss has stalled, evaluate your diet. Is there one thing you might be doing every day that could be the culprit? Try changing it for at least two weeks and see if you notice a difference.

MY ‘SIX PACK PROGRESSION’

My Six Pack Progression is a science-based, proven sequence that will make all of your ab workouts as effective as possible.

It also allows you to train abs quickly (as fast as a 6 minute ab workout) and get awesome results.

Below is the order of the movement types I recommend for all of your ab workouts to build a strong core.

My ‘Six Pack Progression’ works the ab muscles in this sequence to get optimal results:

• Top down rotation

The 6-Pack Shuffle tool that is included in your portal with every ATHLEAN-X program generates 6 minute ab workouts on demand that follow this exact sequence.  You can even choose difficulty level and select the equipment you want to use. If you need a 100% bodyweight workout for abs, or a home workout that you can do with limited equipment that’s totally possible with 6-Pack Shuffle.

How often should you work the abs?  I get asked this question a lot, and the answer might surprise you.

Unlike other muscle groups which need more of a break between workouts, the core muscles are used in almost every movement we make in our daily lives. For this reason, they’re used to a lot of work, and it’s ok to train them up to 5-6 times per week.

6 MINUTE SIX PACK ABS WORKOUT

Here is an example of the type of 6 minute workout that the 6-Pack Shuffle serves up, that would follow my Six Pack Progression sequencing.

This is a highly effective workout that can help you build core strength and muscle in just a couple minutes per day.

As you perform these muscle building exercises try to keep in mind the important ab workout tips I’ve given you on how to improve the quality of bottom up and top down movements, as well as correct breathing .

1.) Figure 8’s for 30 seconds

Exercise Notes:  This abs exercise is similar to doing leg raises but in a more dynamic figure 8 motion to work the lower abs from all angles. Be sure to lift the pelvis as your legs come up to the top.

2A.) Seated Ab Circles (Clockwise) for 30 seconds

Exercise Notes:  Starting position is with legs out in a straight line in front of you and arms behind you supporting you in a v-up position.  Circle the legs clockwise.

2B.) Seated Ab Circles (Counter-clockwise) for 30 seconds

Exercise Notes:  Now perform the same movement in counter clockwise fashion.

3.) Dueling Clocks for 60 seconds

Exercise Notes:  Starting position is in v-up position with legs in front of you, knees bent slightly. Move both legs away from each other in a circular motion and return to the start.

4.)  Recliner Elbow to Knee Ab Tucks for 60 seconds

Exercise Notes:  This effective exercise is similar to a bicycle crunch but in v-up position.  Touch elbows to opposite knees.

REST 30 SECONDS

5.) Jackknives for 60 seconds

Exercise Notes:  Perform sit ups toward each leg as the leg lifts slightly toward you.

6.) Russian V Tuck Twists for 30 seconds

Exercise Notes:  Sit up, perform a body weight Russian twist toward each side, lie back down and repeat.

I guarantee you if you start employing these 13 tips now and start training your abs the right way, you’re going to see results. But don’t try to make all the changes at one time.  Implement them one or two at a time, and watch your abs get stronger and more visible… fast!

Remember, the key to getting your abs to show is the correct Meal Plan and the right types of exercises done consistently and done well. My programs give you the workouts and Meal Plan you need to reach your goals!

• Many people never reach their goal of getting visible abs and building a strong core because they focus on too many things at once, and don’t focus on the RIGHT things. I’m going to help you focus on the things that will make the biggest impact the fastest.
• First, make sure you stay hydrated. One of the best ways to start this habit is to drink a bottle of water first thing after waking up before you do anything else. Hydration is an important to the success of any fitness goal.
• Next, you want to be sure to perform your ab workouts in the right sequence. I’ve developed the Six Pack Progression and the 6-Pack Shuffle feature inside our online portal and included with any ATHLEAN-X program to help you get it right every time.
• Nutrition is the most important element to getting that six pack, but it doesn’t have to be as difficult as you think. Use my example for how to divide your plate to make it easy. Another tip is to regularly include supplements of cinnamon, red pepper (capsaicin), green tea and ginger (pickled works great) which help with insulin sensitivity, speeding up metabolism, recovery and more.
• When it comes to your ab exercises, make sure you are counting meaningful contractions rather than reps. A fast set of crunches won’t do you as much good as a slow, quality reps.
• Use my tips for improving the quality of bottom up (lower abs) and top down (upper abs) exercises to get the best results out of your ab workouts.
• Make sure to perform a cinching movement on every rep of your ab exercises by pulling the stomach inward when you exhale, so that you don’t end up with a distended six pack!
• Be sure to choose a healthy treat you can enjoy once a day to make the process tolerable and enjoyable. My go to is frozen yogurt with whipped cream!
• Follow the Six Pack Pyramid and make nutrition the biggest part of your efforts when it comes to trying to get that six pack, because all the cardio and ab training in the world can’t undo poor nutrition choices.
• Avoid extreme nutrition tactics like cutting out fruit and carrots. It’s not necessary for getting lean. Instead, if you find yourself at a plateau in your fat loss, look to your diet to see if there’s one thing you are doing every day that could be the culprit.  Make a change for two weeks and see if you notice a difference.

Hsu SL, Oda H, Shirahata S, Watanabe M, Sasaki M. Effects of core strength training on core stability. J Phys Ther Sci. 2018 Aug;30(8):1014-1018. 

Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. 

Martuscello JM, Nuzzo JL, Ashley CD, Campbell BI, Orriola JJ, Mayer JM. Systematic review of core muscle activity during physical fitness exercises. J Strength Cond Res. 2013 Jun;27(6):1684-98.

Schleinitz D, Böttcher Y, Blüher M, Kovacs P. The genetics of fat distribution. Diabetologia. 2014 Jul;57(7):1276-86. 

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

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Abdominal Definition, Hypertrophy

Intermediate

Power, Strength Training

Everyone wants a six pack its all I hear people talking about. Not only is it a symbolic validation of you being healthy and fit, but its also one of the most attractive body parts to women . But lets be honest here there are those that hit the gym everyday are dedicated in maintaining their diets yet they still don’t have that coveted six pack abs. Is there something wrong with their abs workout plan? Are they eating the wrong foods?

As I scroll through Instagram the number of transformations on social media is greater than ever, #transformationtuesday . Health and fitness feeds filled with s before and after shots of amazing people losing an incredible amount of weight. Their flexing their muscles and showing off their well deserved six packs. How did they do it? Well, if you’re up for the challenge, then we have the perfect program to build a V-taper physique that will make your abs pop.

Lets start off with the basic mindset off this abs workout plan. Getting ripped is about making sacrifices. Summer is approaching and the longer you wait, the more you will have to sacrifice your way of life by showing up late for the party. So no more waiting around for the perfect time. This is the perfect time.

First off in order to minimize your pain and frustration you’ll slowly ease your way into this six pack abs workout plan. We will need to clean up your diet , and fix your nutritional approach to getting a impressive six pack. As the saying goes “abs are made in the kitchen.”

The Nutrition

First up is the diet . This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs —instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water.

This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to an additional 50-60g per day and amino acid intake to 10-20g per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage.

To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.

8-Week Abs Diet Plan

Keep your energy up while dropping stubborn fat with our clean-eating menu.

The Training

For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes won’t cut it. Start serious volume short-rest training by laying a smackdown on your muscles.

Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further.

When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range-of-motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy situps. Give yourself at least a 4-count per rep on your abs.

The 30 Best Abs Exercises of All Time

Your ultimate cheat sheet to getting ripped.

The Bigger Picture

So why so much chest, back, and arms work? Ironically, showcasing your newfound six-pack won’t be just about the abs. By building up your entire upper body , you’ll create more shape that will help define the midsection.

Your volume of muscle building will also increase your metabolic rate , helping you burn more calories in the process. Remember, it’s all connected.

You’ll thrash your abs three days a week along with some interval cardio activity for 30 minutes, and bang out some other muscle groups or hit a second helping of arms with whatever time you have left. Your other three days per week will be dedicated to chest, back, and arms exercises, so that your upper-body mass grows—increasing the V-angle and minimizing the chance of having a belly.

While legs should never be forgotten, this program is designed to concentrate on the abs and upper-body beach muscles . Hit legs on abs/cardio day by isolating each body part at the end of your routine. The idea of isolating muscle groups and upping the volume is predicted by research that backs applied solutions, which we have seen from those with rock-solid physiques.

Getting ripped is more about your attitude and overall approach than it is about finding the perfect exercise or perfect food. Keep in mind, you’re human and seeing any signs of abs are better than seeing a big beer belly. Don’t worry if you have a bad day at the gym or eating, you’ll be fine as long as you get back on track the next day. For those just looking to trim down, this program still works by providing a beneficial guide for future cutting needs.

The 6 Biggest Ab Training Mistakes

Avoid these missteps when trying to chisel washboard abs.

Abs/Cardio 1

Supplement with hamstring, glutes, and/or quad training if time allows.

Supplement with additional arm and leg training if time allows.

Abs/Cardio 2

Supplement with calf training if time allows.

Supplement with leg training if time allows.

Abs/Cardio 3

Arms/Shoulders

Supplement with arm and leg training if time allows.

Supplement with arms and leg training if time allows.

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Journey to abs: 11 reasons you should work out in the morning.

Lifestyle / Feb 21, 2017 by Lynn Hazan

Since I started this Journey to Abs column, I’ve been getting a lot of questions from people asking me why I wake up so early in the morning. People ask for advice on how to get to the gym early, want to know why it’s better, and want to know how to stay motivated. I’ve always been a fitness freak, and I’m a huge advocate for exercise because I know how it makes me feel. It helps with energy, it keeps my stress low, and when I don’t work out, I’m a hot mess and I also act like a piece of shit. That’s why I’m excited that I’m currently writing about health and fitness regularly, and I’m hoping to inspire my readers to follow along my journey.

I really believe in order to live the best life, we need to try to be the best versions of ourselves,  and health and fitness should be a priority. Your body should be a priority. One thing I don’t compromise, no matter how busy I am, is exercise. It’s like brushing my teeth. In order for me to be able to fit in working out, I do it very early in the morning. Here are my top 11 reasons why you should work out in the morning, and tips to help you get started.

1. Get it over with

Yes, I know the concept of crawling out of bed in the crack of ass to workout is not tempting, but if you do and go, you don’t have to think about it the rest of the day. It’s honestly the best feeling in the world. By the time 9am rolls around you feel like you accomplished already so much.

2. Sets the tone for the rest of the day

If you have a kick ass workout you will have a kick ass day. You feel good about yourself, you work better, you’re in a better mood. When I work out in the morning I walk to work like it’s a runway. I feel strong and ready for my day.

3. Before you’re even awake, the workout is over.

I wake up at 5:30 about 3 times a week to exercise. I get to the gym at 6am and I honestly am still half asleep. I power through my workout and only realize when I am doing burpees that it’s actually 6:30am and yeah… burpees suck. But then it’s over.

4. Gives you energy

This is a fact, a good workout will give you an amazing amount of energy. My motto is “you never regret a workout”

5. Helps you eat healthier

If you workout in the morning, you are morel likely to make healthier food decisions throughout the day. And even if you don’t you have the whole day to burn it off!

6. More time for other things later in the day

By getting your workout in the morning when you get out of work you can do other things! unless you like socializing at the gym (which is totally cool). Also for entrepreneurs or moms like myself working out in the morning gives you more time to spend time with your kid or work more on your business.

7. Gyms usually less crowded

Gym’s and classes are usually so crowded between 6-9pm. Sometimes as a result you don’t event get a good workout. You’re just waiting for people to get off machines, trying to move around people etc. Gyms in the mornings are chill, quiet and you get to workout more efficiently.

8. No distractions

You’re phone will not blow up at 6am, you won’t be getting emails, phone calls etc. It’s the perfect time to workout without getting distracted. After 5pm you are obviously still getting text messages, calls, Instagram notifications etc. Go in the morning.

9. If you do it in the morning, you don’t have the whole day to come up with an excuse not to go

We all know this is true. We wake up in the morning, pack our gym clothes with every intention on hitting the gym. 6pm hits and work friends invite you to dinner and it’s a wrap… or you start feeling tired and sluggish at around 3pm (because you didn’t workout in the morning) so you decide to get takeout and sit on the couch… YOU SEE WHERE I AM GOING WITH THIS.

10. Digestion

Working out in the morning gets your blood flowing, increases your metabolism thus helping in digestion. AKA you will hopefully start pooping regularly if that is an issue.

11. Beautiful skin

Last but not least, when you workout in the morning you will have that natural glow with you throughout the day. Working out and sweating removes toxins from the skin, makes your skin tight! I am 33 and have the skin of a 23 year old and I don’t use crazy cremes. I attribute it to working out and drinking water. Are you sold yet?

So now, how does one get in the habit of working out every morning?

1. Go to the mall and buy a few new cute workout outfits

This always helps me! Whenever I feel like I am in a funk I go to Forever21 or Victoria Secret, they always have great sales on workout clothes so I get one or two new sports bras or pants. I actually get excited to wear them! So get rid of those dingy sweats and get something comfortable that makes you feel cute for your workout (yes this applies to dudes too)

2. Create a fun playlist of new songs or old favorites

The night before your workout, create playlists or download new songs or podcast so you can look forward to listening to it in the morning. If I go for a run I like to choose a random playlist on soundcloud. It’s kind of fun to hear old songs! it’s a fun surprise and helps me run for a longer time.

3. Set your alarm and move your alarm clock a little further away

So yes, you have to actually use a device to wake up. The issue with alarm clocks is the snooze button. Don’t do it. Move the alarm clock far away so you have to actually get up to turn it off. You will be up and less likely to go back to bed. If you’re really not a morning person there are some funky alarm clocks that will literally beat you up if you don’t wake up (exaggerating).

4. Lay out your gym clothes

Have everything laid out on the floor by your bed so when you wake up it’s a quick process and that is your official commitment. It’s very rare that I have clothes laid out and don’t make it to the gym. But when I don’t have them laid out I almost always say “fuck it”. So this step is a must. Make sure your phone is charged, if you need a snack before or coffee make sure it’s all ready.

5.  Hire a personal trainer, sign up for a class in advance or find a gym buddy

Sometimes, we need another person to help us stay accountable. Having either a gym partner or a time allocated with a personal trainer makes you less likely to hit the snooze button.

About Lynn Hazan

Lynn Hazan is a creative entrepreneur, hip-hop dance teacher, fashion addict, event producer, community organizer, social media expert, board member, volunteer, certified badass, wife, and (most importantly) mom to the coolest kids on the block.

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Reader Interactions

Feb 25, 2017 at 11:34 AM

This was really good Lynn, I’m making the shift to morning workouts! I find too often my day gets away from me and I never make it to working out or my yoga mat because things just pile up. Done with that!

JERSEY CITY

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10 Best Ab Exercises

Hanging knee raise, machine crunch, pallof press, cable crunch, decline crunch, russian twist, ab roll-out, exercise ball pike, best ab workouts, hard and heavy ab workout, all-in-one six-pack workout, machine ab workout, best ab-building programs, what are the best ab programs for building your six-pack, 10 best ab exercises for building muscle.

Chest | Back | Shoulders | Biceps | Triceps | Legs | Abs

Let's get one thing straight: This is no late-night informercial, and we're not going to try to sell you a single "best ab exercise ever." Too many have tried to make that claim, and it's just not the case. The truth is, carving the perfect six-pack requires a variety of exercises and months if not years of consistent work.

That doesn't mean you shouldn't try! It just means you need to get moving. We've put together a full slate of top-level choices for building your abs , in no particular order, along with a brief explanation of what makes each one great and—when available—the research to back them up.  

Here's how we chose them:

• Ease of learning and performing
• Total muscle stimulation and intensity
• Popularity among diehard lifters and bodybuilders (This matters!)
• Availability of equipment in commercial gyms

But definitely don't forget about the kitchen! As registered dietician and bodybuilder Paul Salter explains in, " How Six-Pack Nutrition is a Different Beast than Fitness Nutrition ," the more ambitious the goal you set, the less wiggle (i.e., cheat) room you have.

Now, let's meet your new favorite ab moves.

Why it's on the list: There are many reasons to like leg raises, but top of the list is their scalability. You can start doing bent-knee raises in a captain's chair or with ab straps to focus on the lower core, work up to straight-leg raises, and then move to a hanging bar. By the time you're doing full straight-leg toes-to-bar raises, you've built unparalleled strength in your entire core .

Another point in their favor: You can increase the degree of difficulty and resistance by holding a medicine ball between your knees or ankles, allowing you to train in a lower rep range . Or you can add a twist at the top or graduate to full-blown "windshield wipers" to target your deeper rotational muscles and obliques.

No matter the variation, just remember to use your abs, not momentum, to get your legs as high as possible on each rep.

Hanging Knee Raise Variations for Ab Development:   

• Hanging leg raise   
• Captain's chair knee raise   
• Parallel bars knee raise   
• Hanging dumbbell knee raise   
• Hanging toes-to-bar   
• Hanging windshield wiper

In your workout: Do this move first or second in your routine for 3 sets of 10-15 reps, or however many reps you can do. If using a medicine ball, try a dropset simply by letting go of the medicine ball when you hit failure.

Why it's on the list:  Ab exercises with added resistance don't get enough love! Extra resistance spurs growth in the fast-twitch muscle fibers like almost nothing else and can really build up the "bricks" of your six-pack.

By using a machine, you can also adjust the load and train to failure at just about any rep target you want. A pin-loaded machine works especially well when doing  dropsets . If your gym doesn't have a dedicated ab machine, you can still get the same benefits using cables or bands.

Machine Crunch Variations for Ab Development:

• Ab crunch machine   
• Smith machine V-up   

In your workout: This works great as one of the first exercises in your ab routine. Use a challenging weight for a lower rep target. Of course, it also works with lighter weight as a burnout at the end. In either case, 3-4 sets of 10-15 reps is a solid formula.

Why it's on the list:  This increasingly popular movement trains your abs to do what they're supposed to do: stabilize your skeleton. The  Pallof press is an anti-rotation movement, meaning the body is actively fighting rotation throughout the motion. By utilizing exercises like this, you can increase core stability in various planes of movement and reduce the likelihood of injury.

If you've never done these before, expect to be challenged more than you might expect!

Pallof Press Variations for Building Strength:

• Pallof press ( cable or band)
• Pallof press with rotation

In your workout: There's no need to go heavy here; all it will do is compromise the quality of the move. Do these after your most difficult ab move of the day using a weight that allows you to manage 3 sets of 10-15 reps on each side.

Why it's on the list:  The strength of this exercise is its versatility. It works for any fitness level, on any cable machine, and you can add any amount of resistance you need to train at your target rep range . You can also use a resistance band if you don't have a cable stack handy.

Despite these advantages, plenty of people still do them wrong! Here are the biggest points to remember, from the article, " 4 Cable Crunch Blunders. "

• Squeeze your glutes and keep your hips forward. Sitting back targets more hip flexors.  
• Round your back during each rep.  
• Keep your hands next to your head to avoid making it a shoulder and upper-body move.  
• Keep your neck neutral. Don't tuck your chin.

Got it? Now put it into action.

Cable Crunch Variations for Ab Development:

• Kneeling cable crunch  
• Kneeling cable oblique crunch   
• Kneeling cable alternating crunch   
• Standing cable crunch

In your workout: This is another good first or second exercise that can be done for a low-to-moderate number of reps. Do 3 sets of 10-15 reps. If you want to add a dropset, change the pin or use a lighter resistance band when you reach muscle failure and immediately perform another 8-10 reps.

Why it's on the list:  This old-school fave amps up the ab engagement by increasing the range of motion  over standard crunches. You can also dial up—or down—the degree of difficulty by adjusting the angle of the bench.

Holding a medicine ball, dumbbell, or plate against your chest adds a further level of customizable resistance. If you want the ab-chiseling upside of cables or gym machines but don't have access to a gym, this is for you.

Be warned: Since your feet are hooked, it's all too easy to use your hip flexors to come up instead of your abs. Keep your lower back flat to the bench and your abs engaged. If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really f ocus on the contraction at a slower pace.

Decline Crunch Variations for Ab Development:   

• Decline oblique crunch   
• Decline plate sit-up   
• Decline reverse crunch  

In your workout: Position this one later in your routine after you've built up some fatigue from a really challenging first exercise or two. Do 3 sets of 10-15 reps. If you find 15 reps too easy, simply increase the angle of decline or use a heavier ball or plate.

Why it's on the list:  No, we're not going to echo that old myth that squats and deads are all you need for abs. You need more! But there's no debating that both front and back squats force you to learn how to brace your abs to maintain a neutral, upright position. And before you say, "It doesn't count if you wear a lifting belt," a number of studies have shown that a belt actually increases ab activation during squats.

Oh, and don't worry about balancing on a BOSU ball to increase the work of your stabilizers. Research has shown that if you just go heavy with your squats on the floor, you'll get all the ab stimulus you need.

Squat Variations for Ab Development:

• Barbell front squat   
• Goblet squat   
• Zercher squat   
• Overhead squat

In your workout:  Regularly program both back and front squats into your routine. To keep it interesting, rotate through in four-week waves, or alternate weeks between back and fronts. Also, if you're following a dedicated program like the 7-Day Six-Pack , do your workouts after your heavy leg days, not before. The last thing you want is to feel sore or weak when you're under the bar!

Why it's on the list:  To recruit the obliques, you need to do one of three motions: 

• Bend to the side  
• Rotate your trunk  
• Suck in your belly

By adding a medicine ball to the twist, you're hitting your obliques with a double whammy by requiring the upper abs to contract isometrically to stabilize against the weight as you move. Try to get a little crunch on either side after the rotation to up the ante.

Twist Variations for Ab Development:   

• Russian twist  
• Dumbbell Russian twist   
• Medicine ball half moon   
• Cable lying twist on ball  
• Standing cable twist ( high to low )  
• Standing cable twist ( low to high )

In your workout: Do this exercise toward the middle of your routine for 3 sets of around 15 reps per side. Increase the degree of difficulty by extending your arms out or using heavier weight.

Why it's on the list:  This cheap piece of equipment has gained a cult following over the years, and for good reason. EMG data suggests that using an ab wheel is equally if not more effective than hanging leg raises, sit-ups, and reverse crunches at activating the abs.

Why is the ab wheel so effective? It capitalizes on the concept of eccentric strength-building perfectly. As you roll out, your trunk must actively fire while those abs stretch to maintain a neutral spine without collapsing under your body weight and gravity.

Ab Roll-Out Variations for Ab Development:

• Ab wheel roll-out  
• Exercise ball roll-out   
• Suspended ab fall-out
• Reverse ab roll-out

In your workout: Build up to 3 sets of 8-12 reps, rolling all the way out and back on your knees. If you can't do all the reps prescribed or if your back is arching, reduce the distance and maintain a neutral spine, then slowly work to extend it over a few weeks.

Why it's on the list:  It turns out the exercise ball is good for more than just sitting and waiting for your partner to finish their set! A research team demonstrated that the pike movement is one of the most effective total-ab activators out there. It topped the EMG list for upper abs, lower abs, and obliques. The version in the study was performed on a ball, but pikes can also be done on a suspension strap system .

Exercise Ball Pike Variations for Ab Development:

• Exercise ball pike  
• Medicine ball pike  
• Glider pike   
• Suspended crunch   
• Hanging toes-to-bar

In your workout: Since it targets a large degree of the muscle mass of the abdomen, the pike can either be used to get your routine started or as a really brutal way to finish it out. Shoot for 2-3 sets of 8-12 reps. If you can't complete reps with good form, start with exercise ball knee roll-ins .

Why it's on the list:   Muscle activation studies consider the plank a mid-level exercise. But in this case, that doesn't tell the whole story. It's first and foremost a great transverse abdominis move, but that muscle is deep, so can't be measured by EMG.

Planks primarily made the list because of how easily you can use different variations to change the level of difficulty. If an elbow plank is too difficult, perform it with the arms straight or simply drop to your knees. Too easy? Lift an arm or a leg—or an arm and a leg. Put your feet into suspension straps or on a stability ball. Each one of these progressions leads to a greater training stimulus to the abs.

Plank Variations for Strength and Growth:

• Elbow plank   
• Side plank   
• Plank leg raise   
• Feet-elevated plank on ball   
• Elbows-elevated plank on ball  
• Side plank hip dip

In your workout: You can do these last on ab day, but you can also do them at home just about any time you want. Since it's an isometric move, shoot for time rather than reps. Doing 3-5 sets of 30-90 seconds in whatever variation is toughest for you should get you shaking!

If you're ready to build your ab muscles so they're visible even at a slightly higher body fat level, this is the workout. With hanging leg raises and a weighted superset, you'll be feeling your core right out of the gate. Finishing with a round of kneeling cable crunches, you'll leave the gym afraid to cough or laugh. 

Chasing a six-pack? This ab workout is a perfect way to start your day or the perfect end to any workout. With bodyweight exercises and circuit-style intervals, you'll hit every angle of your abs and work up a sweat in less than 20 minutes!  

This three-move cable ab workout is simple, but brutal. Each of the exercises are performed for 3 sets of 10-12 reps. So, what's the catch? You'll perform a dropset at the end of each movement. Take each set to failure and expect to have nothing left in the tank!

The best ab-building programs feature ab-focused workouts that'll leave your core sore, but also help create results you can see in the mirror. Heavy and high volume is the name of the game! Get your diet right and get to work.   

• 30-Day Abs with Abel Albonetti  
• The 7-Day Six-Pack  
• The One-Month Six-Pack   
• FYR: Hannah Eden's 30-Day Fitness Plan  

To follow a similar blueprint to build the rest of your body, check out the companion pieces in this series:

• 10 Best Muscle-Building Chest Exercises  
• 10 Best Muscle-Building Back Exercises  
• 10 Best Muscle-Building Shoulder Exercises  
• 10 Best Muscle-Building Biceps Exercises  
• 10 Best Muscle-Building Triceps Exercises
• 10 Best Muscle-Building Leg Exercises

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Forget the gym — you just need 12 minutes to sculpt your abs and obliques with this core workout

Twist and crunch for a stronger core

You can achieve a lot in just 12 minutes, especially if you spend that time doing this core workout from fitness trainer Kat Boley, which involves doing three circuits of five moves that will get your abs and obliques burning.

It’s an effective session that’s easy to slip into your day, because you don’t need any equipment for it aside from one of the best yoga mats , and the floor space to get down and do it. You can do the session as a standalone workout, or use it as a challenging finisher for a full-body workout to really target the core.

Kat Boley's workout is suitable for people of all fitness levels, but you might want to reduce the amount of reps you do or take longer rest periods if you’re a beginner. In particular the exercises that focus on your obliques can be difficult if you’re not used to them.

Watch Kat Boley’s 12-minute abs circuit

A post shared by Kat Boley | Home Workouts for Women (@katb_fit) A photo posted by on

You can see each move in the workout demonstrated on Boley’s Instagram post, along with the info on sets and reps. You do 10 reps of each move in the workout — that’s 10 in total if it’s an exercise where you work each side of the body in turn, like the side plank crunch — and take 5-10 seconds of rest between each. 

After you complete a full circuit of five exercises take a break of up to a minute, then go into your next circuit. Aim to complete three circuits in the 12 minutes — you can always add more on if you’re still feeling fresh after three rounds.

The five moves in the workout are below; make sure to watch Boley’s demonstrations of each before you start so you know what you’re doing and can move on to the next exercise quickly during the workout. The aim is to keep your abs and obliques working as much as possible during the 12 minutes, maximizing their time under tension to increase the strength-building benefits of the session.

• Side plank crunch
• Wide leg sit-up
• Spiderman plank
• Russian twist

The workout contains several classic core exercises like the dead bug and Russian twists, along with variations on moves like the sit-up and plank . There is more of a focus on the obliques muscles in the workout than you get with many ab workouts, with twisting exercises and other moves designed to target the sides of your core.

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You do also work the central abs as well, with moves to target the upper and lower abs, and the session will also help to increase the strength of your lower back and improve your posture.

If you use the session regularly and start to find it easier, then you can increase the reps or circuits you do to keep progressing, or try this 20-minute ab workout for a more challenging abs and obliques routine.

More from Tom's Guide

• A Pilates instructor shares an 8-minute Pilates abs workout for deep core activation — so I tried it
• Forget sit-ups — this no-equipment ab workout blasts your deep core
• Three 10-minute ab workouts that hit all your core muscles

Nick Harris-fry is an experienced health and fitness journalist, writing professionally since 2012. He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024. Nick is a keen runner and also the founder of YouTube channel The Run Testers , which specialises in reviewing running shoes, watches, headphones and other gear.

Nick ran his first marathon in 2016 after six weeks of training for a magazine feature and subsequently became obsessed with the sport. He now has PBs of 2hr 27min for the marathon and 15min 30sec for 5K, and has run 13 marathons in total, as well as a 50-mile ultramarathon.

He runs 50-80 miles a week and races regularly with his club, which gives him a lot of opportunity to test out running gear: he has tested and reviewed hundreds of pairs of running shoes, as well as fitness trackers, running watches, sports headphones, treadmills, and all manner of other kit. Nick is also a qualified Run Leader in the UK.

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Overseas Arrivals and Departures, Australia methodology

• Overseas Arrivals and Departures, Australia methodology Reference Period June 2024
• Overseas Arrivals and Departures, Australia methodology Reference Period May 2024
• Overseas Arrivals and Departures, Australia methodology Reference Period April 2024
• View all releases

Introduction

1. This page provides a reference of the various methods and changes that occur from time to time that may impact the quality of OAD statistics. Changes can be due to any part of the end-to-end processing, from passenger data collection to the output of OAD statistics. They can range from the design, provision and collection of the passenger cards through to the administrative systems and updates at Home Affairs. They can also result from better capture of passenger data, methodological improvements or improved processing systems.

Abbreviations

Classifications.

1. The classification of countries in this release is the Standard Australian Classification of Countries, 2016 . For more detailed information, refer to the ABS release Standard Australian Classification of Countries, 2016 . The entire historical series has been backcast using this version of the classification.

2. The statistics on country of residence or main destination, and country of embarkation or disembarkation have certain limitations because of reporting on passenger cards. For example many travellers just list the UK on their passenger card rather than stating England, Scotland, Wales, or Northern Ireland.

State and territory

1. Overseas arrivals and departures data covers Australia and its states and territories, as defined by the Australian Statistical Geography Standard 2016 . Jervis Bay Territory, the Territories of Christmas Island, Cocos (Keeling) Islands and Norfolk Island are included as one spatial unit at the State and Territory level under the category of Other Territories. 

Historical changes to the State and Territory classification

2. Following the 1992 amendment to the Acts Interpretation Act, the Indian Ocean Territories of Christmas Island and the Cocos (Keeling) Islands were included as part of geographic Australia. To reflect this change, another category was created, known as Other Territories which also included Jervis Bay Territory (previously included with the Australian Capital Territory). Overseas arrivals and departures data for Other Territories commenced from February 1995.              3. Norfolk Island was included in the Other Territories category from July 2016 following the introduction of the Norfolk Island Legislation Amendment Act 2015. Prior to this, Norfolk Island was an external territory and not included within geographic Australia.

Confidentiality

1. The Census and Statistics Act, 1905 provides the authority for the ABS to collect statistical information, and requires that statistical outputs shall not be published or disseminated in a manner that is likely to enable the identification of a particular person or organisation.

2. Some techniques used to guard against identification or disclosure of confidential information in statistical tables are suppression of sensitive cells, random adjustments to cells with very small values and rounding. In these cases data may not sum to totals due to the confidentialisation of individual cells.

3. The statistics in this release have been rounded to the nearest 10 to maintain confidentiality. Where figures have been rounded, discrepancies may occur between sums of component items and totals. All calculations and analysis are based on un-rounded data. Calculations made on rounded data may differ to those published.

Data sources

1. Administrative information on persons arriving in, or departing from, Australia is collected via various processing systems, passport documents, visa information, and incoming passenger cards (see Passenger card image section). Aside from persons travelling as Australian or New Zealand citizens, persons travelling to Australia are required to provide information in visa applications. These administrative data are collected by the Home Affairs under the authority of the Migration Regulations 1994 made under the Migration Act 1958.

2. ABS statistics on overseas arrivals and departures (OAD) are mainly compiled using information from Home Affairs sources. All overseas movement records are stored on Home Affairs' Travel and Immigration Processing System (TRIPS). Each month all OAD movement records and related information, including those matched to an incoming passenger card, are supplied to the ABS and then processed.

3. From July 2017, due to the removal of the outgoing passenger card, the ABS has also used Medicare enrolment data. This is a secondary source of state or territory of residence information for Australian residents and is used for a small proportion of records.  For further information see ABS Privacy Impact Assessment Report 'Traveller Information and Medicare Enrolment PIA' released on the 12 September 2017. 

Australian resident

For a resident returning it is someone not travelling on a temporary visa and has self identified as an Australian resident when completing an incoming passenger card. From 1 July 2007, Resident departures include all Australian citizens, permanent visa holders, and any New Zealand citizens who can be identified as a resident.

Category of travel

Overseas Arrivals and Departures data are classified according to length of stay (in Australia or overseas), as recorded by travellers on passenger cards, or derived with reference to previous border crossings. There are three main categories of movement and 10 sub-categories:

Permanent movement;

• permanent arrivals (PA)
• permanent departures (PD) - only available prior to July 2007.

Long-term movement - has a duration of stay (or absence) of one year or more;

• long-term resident return (LTRR)
• long-term visitor arrival (LTVA)
• long-term resident departure (LTRD)
• long-term visitor departure (LTVD).

Short-term movement - has a duration of stay (or absence) of less than one year;

• short-term resident return (STRR)
• short-term visitor arrival (STVA)
• short-term resident departure (STRD)
• short-term visitor departure (STVD).

A significant number of travellers on the first leg of their journey (i.e. overseas visitors on arrival to Australia) state exactly 12 months or one year as their intended duration of stay. The majority of these travellers actually stay for less than their intended duration of stay and on their departure from Australia are therefore classified as short-term movements (i.e. less than 12 months) at the second leg of their journey. Accordingly, in an attempt to maintain consistency between an arrival and the corresponding departure, and improve the quality of statistics on the duration of stay measurement, movements of travellers who report their intended duration of stay as being exactly one year automatically have their duration of stay imputed. The duration of stay of these travellers is imputed using the actual recorded duration of stay from donors who have similar characteristics from two years earlier.

• Country of birth

Country of birth refers to the country in which a person was born. For Overseas Arrivals and Departures data, the country of birth is usually collected from a traveller's passport or visa information.

Country of citizenship

Country of citizenship is the nationality of a person. For Overseas Arrivals and Departures data it is usually taken from a traveller's passport or visa information and in some cases from their passenger card.

• Country of embarkation

Country of embarkation is collected from flight information, or, for long-haul flights, from travellers' passenger cards in response to the following question:

• For someone arriving in Australia - In which country did you board this flight or ship?

Country of residence/stay

Country of residence/stay is collected from the country a traveller indicates on their passenger card.

• For overseas visitors to Australia, it is their country of residence prior to travel as recorded on their passenger card or visa.
• For Australian residents, it is the country in which they spent most time abroad (i.e. their country of stay). 

Departures SmartGate system

Departures SmartGate is a secure system that automates the checks otherwise conducted by a Border Force officer at Australian airports. Departing travellers use SmartGates to self-process through passport control at Australia's International airports.

Duration of stay

The duration of stay can be accurately measured for most travellers, especially when the second leg of their journey has been completed. For visitors arriving, it is based on their intended length of stay in Australia.

Intended length of stay

On arrival in Australia, all overseas visitors are asked to state their 'Intended length of stay in Australia'.

Long-term arrivals

Long-term arrivals comprise long-term visitor arrivals (LTVA) and long-term resident returns (LTRR).

Long-term departures

Long-term departures comprise long-term resident departures (LTRD) and long-term visitor departures (LTVD).

Long-term resident departures (LTRD)

Australian residents who stay abroad for 12 months or more. For a list of the categories see category of travel in this glossary.

Long-term resident returns (LTRR)

Australian residents returning after 12 months or more overseas. For a list of the categories see category of travel in this glossary.

Long-term visitor arrivals (LTVA)

Overseas visitors who state that they intend to stay in Australia for 12 months or more (but not permanently). For a list of the categories see category of travel in this glossary.

Long-term visitor departures (LTVD)

Overseas visitors departing after a recorded stay of 12 months or more in Australia. For a list of the categories see category of travel in this glossary.

Main reason for journey

Overseas visitors/temporary entrants arriving in Australia and Australian residents returning to Australia are asked to state their main reason for journey using the following categories:

• convention/conference;
• visiting friends/relatives;
• employment;
• education; and
• other.  

For any distribution, the median value is that which divides the relevant population into two equal parts, half falling below the value, and half exceeding it. Thus, the median age is the age at which half the population is older and half is younger.

Median duration

For any distribution, the median value is that which divides the relevant population into two equal parts, half falling below the value, and half exceeding it. Thus, the median duration is the duration at which half the population spent less time and half spent more time.

Overseas arrivals and departures (OAD)

Overseas arrivals and departures (OAD) refer to the recorded arrival or departure of persons through Australian air or sea ports (excluding operational air and ships' crew). Statistics on OAD relate to the number of movements of travellers rather than the number of travellers (i.e. the multiple movements of individual persons during a given reference period are all counted).

Overseas visitor

An overseas visitor is any traveller arriving to or departing from Australia who is not a resident or permanent arrival. An overseas visitor can travel for either a long-term duration of stay (12 months or more) or a short-term duration of stay (less than 12 months). 

Passenger card

Passenger cards are completed by nearly all passengers arriving in Australia. Information including: country of previous residence, intended length of stay, main reason for journey, and state or territory of intended stay/residence is collected. An example of the current Australian passenger card is provided under 'Passenger card images' in the left hand side navigation bar.

Passenger card box type

Due to the removal of the outgoing passenger card from July 2017, box types D, E and F no longer exist. For further information see 2017 within the History of changes section.

a. Country of residence/stay is not collected from the passenger card for permanent arrivals. However, some information is collected from some permanent arrival visas.  

Permanent arrivals

Permanent arrivals comprise:

• travellers who arrive on a permanent migrant visas for the first time;
• New Zealand citizens who indicate for the first time an intention to migrate permanently; and
• those who are otherwise eligible to settle (e.g. overseas born children of Australian citizens).

For a list of the categories see category of travel in this glossary.

Permanent visa

A visa allowing the holder to remain indefinitely in Australia's migration zone.

Port of clearance

The air or sea port where a traveller is cleared for international travel by the Australian Border Force.

See Australian resident.

Resident returns

See Short-term resident returns (STRR).

The sex ratio relates to the number of males per 100 females.

Short-term arrivals

Short-term arrivals comprise of short-term visitor arrivals (STVA) and short-term resident returns (STRR).

Short-term departures

Short-term departures comprise of short-term resident departures (STRD) and short-term visitor departures (STVD).

Short-term resident departures (STRD)

Australian residents who stay abroad for less than 12 months. For a list of the categories see category of travel in this glossary.

Short-term resident returns (STRR)

Australian residents returning after a recorded stay of less than 12 months overseas. For a list of the categories see category of travel in this glossary.

Short-term visitor arrivals (STVA)

Overseas visitors who intend to stay in Australia for less than 12 months. For a list of the categories see category of travel in this glossary.

Short-term visitor departures (STVD)

Overseas visitors departing after a recorded stay of less than 12 months in Australia. For a list of the categories see category of travel in this glossary.

State or territory of clearance

The state or territory where a traveller is cleared for international travel by the Australian Border Force. Also see port of clearance.

State or territory of residence/stay

State or territory in which overseas visitors lived/stayed or the state or territory in which residents live/lived.

On arrival, overseas visitors are asked on their passenger card for their state or territory of intended address in Australia. Residents returning to Australia are asked on their passenger card for their state or territory of intended address.

Temporary entrants

See temporary visas.

Temporary visas

Temporary entrant visas are visas permitting persons to come to Australia on a temporary basis for specific purposes. Main contributors are tourists, international students, those on temporary work visas, business visitors and working holiday makers.

Permission or authority granted by the Australian government to foreign nationals to travel to, enter and/or remain in Australia for a period of time or indefinitely.

Visa applicant type

Under the Migration Regulations 1994, there are two types of applicants - primary and secondary applicants.

The primary applicant is generally the person whose skills or proposed activities in Australia are assessed by Home Affairs as part of their visa application. They will usually have been specifically identified on the application form as the 'main applicant'.

A secondary applicant is a person whose visa was granted on the basis of being a family member (e.g. spouse, dependent child) of a person who qualified for a primary visa. They will have been identified on the visa application as an 'other' or secondary applicant with the person who met the visa criteria being specifically identified on the visa application as the 'main applicant'.

Visa group - permanent family visas

Persons who have arrived in Australia on a Child, Partner, Parent or Other Family stream visa. These migrants are selected on the basis of their family relationship (spouse, de facto partner, intent to marry, child, parent, other family) with their sponsor who is an Australian citizen, permanent resident, or eligible New Zealand Citizen.

Visa group - permanent other visas

Includes humanitarian and refugee visas as well as all other permanent visa holders.

Visa group - permanent skilled visas

Those categories of the Migration Program where the core eligibility criteria are based on the applicant's employability or capacity to invest and/or do business in Australia. The immediate accompanying families of principal applicants in the skill stream are also counted as part of the skill stream.

This definition of skill stream is used by Home Affairs who administer the Migration Program.

Visa group - temporary other visas

Includes other temporary visas not already stated.

Visa group - temporary student visas

These are overseas students who undertake full-time study in a recognised educational institution.

Visa group - temporary skilled visas

Includes Temporary Work (Skilled) (subclass 457) visa holders who were permitted to travel to Australia to work in their nominated occupation for their approved sponsor for up to four years as well as the Temporary Skill Shortage (TSS) visa (subclass 482).

Visa group - temporary visitor visas

A visitor is any traveller arriving to or departing from Australia who is not a resident. A visitor can be either short-term (less than 12 months) or long-term (12 months or more). Visitor visa holders are non-permanent entrants to Australia whose visa is for tourism, medical treatment, short stay business or visiting relatives.

Visa group - temporary work visas

Known as Working Holiday Makers visa and includes subclasses 417 and 462. Permits young adults from countries with reciprocal bilateral arrangements (with Australia) to undertake short term work or study while holidaying in Australia.

Visitor arrivals - short-term trips

See Short-term visitor arrivals (STVA).

History of changes

July 1998, permanent departures.

1. Prior to July 1998, the number of overseas-born (excluding NZ) permanent departures of Australian residents was overstated.

2. In July 1998, Home Affairs introduced a box type validation edit to the processing system. The edit checked and corrected the box type according to the Visa Class/subclass. With the exception of Australian and NZ citizens, only Australian residents departing permanently (Box F) who hold permanent visas were retained in this box type. For temporary visa holders who incorrectly ticked Box F, their box type was changed to visitor or temporary entrant departing (Box D).

July to December 1998, reason for journey

3. Before the introduction of the redesigned passenger card in July 1998, 5% of short-term visitor arrivals, on average, were recorded as having a reason for journey of 'Other' or 'Not Stated'. This percentage rose to 14% for July, 16% in August and 29% in September 1998 as a result of processing problems. These problems were addressed by Home Affairs, with the percentage of 'Other' and 'Not Stated' dropping to 8% and 7% in October and November respectively.

4. From January 1999, OAD statistics referencing these three months have been revised. The revised data were calculated by estimating the number of persons responding 'Other/Not Stated' using past trends for each country of citizenship and proportionally allocating any persons in excess of the estimated 'Other/Not Stated' total amongst the remaining categories.

July to December 1998, state or territory of residence/stay

5. For the months of August 1998, September 1998 and October 1998, data entry problems experienced by Home Affairs caused an overstatement of the Northern Territory as the main state of stay with a corresponding understatement for the remaining states and territories. In November 1998 these numbers returned to levels more comparable with previous years, with Home Affairs indicating that they had instigated data quality procedures to address this issue.

6. From January 1999, OAD statistics referencing these months have been revised. The revised data were calculated by estimating the number of persons indicating the Northern Territory as their main state of residence/stay using past trends and proportionally allocating any persons in excess of these estimates amongst the remaining states and territories.

7. With the introduction of the new processing system from July 2001, Home Affairs started providing the ABS with data on all missing values for state or territory of residence/stay. From July 2001 to Jun 2004, any missing state or territory of residence/stay were imputed using category of movement and state of clearance.

September 1998, age, country of birth, citizenship and sex

8. A problem was experienced in the processing of OAD data for movement dates between 6 September 1998 and 16 September 1998 following the introduction of changes to Home Affairs' input processing system. This problem may affect around 10% of all September 1998 records used in estimation and result in incorrect details for citizenship, date of birth, sex and country of birth.

 September 1999, China and Hong Kong

1. September 1999 overseas arrivals and departures data were revised for movements to and from China and Hong Kong for three variables: country of birth, country of citizenship and country of residence/stay. Changes to 'country of birth' and 'country of citizenship' have been made from data supplied by Home Affairs. Changes to 'country of residence/stay' have been made by assuming the average proportion of country of birth to country of residence/stay for migrants from China and Hong Kong in September 1995 to September 1998.

New Zealand - permanent arrivals or residents

1. Under the Trans-Tasman Agreement, New Zealand (NZ) citizens are not required to have a visa to travel to Australia. As a result, on their arrival in Australia, visa documentation cannot be used to determine whether they are either a permanent migrant or a temporary visitor, or an Australian resident returning from NZ. Analysis undertaken by Home Affairs suggests that a substantial proportion of NZ passport holders tick Box A (migrating permanently to Australia) each time they arrive in the country, causing an overcount of NZ migrants entering Australia. The following edits were applied to arrival movements to correct the overcounting of NZ migrants.

2. From July 2001 to June 2002, Home Affairs coded all NZ citizen arrivals who had ticked Box A (migrating permanently to Australia) and had been to Australia previously (based on Home Affairs records) to residents returning (Box C). However, if these people were visitors previously, this recoding had the effect of incorrectly reducing the number of NZ migrants whilst at the same time incorrectly increasing the number of NZ citizen who were returning residents. This problem was overcome by coding the NZ citizens who had been changed by Home Affairs from Box A to Box C back to Box A.

3. Since July 2002, Home Affairs has utilised a new edit system to ensure accurate measurement of permanent arrivals of NZ citizens. Where a person ticks Box A on their passenger card (migrating permanently to Australia), the record is verified by checking previous entries and related passenger card records, and if the person is previously recorded as a permanent migrant or resident then they will be counted as returning residents. This resulted in more accurate recording of NZ citizens who were migrating permanently to Australia and those who were residents returning.

July 2004, all data

1. In 2013, the ABS completed a rebuild of the system which creates OAD data. The rebuild of the system resulted in a break in series, necessitating a revised time series for OAD data based on the improved methodology from July 2004 to December 2013. The break in series was from July 2004. Most of this has now been superseded due to the 2017 review which has revised the series from July 2007 onwards.

July 2007, all data

1. In 2017, due to the removal of the outgoing passenger card, the ABS undertook a review of its OAD statistics, methodology and processing systems. The review resulted in a break in series, necessitating a revised time series for OAD data from July 2007 to June 2017 based on the new methodology. Figures prior to June 2007 may not be strictly comparable to those which follow.

July 2007 to June 2017 data revised

1. In April 2023, the ABS identified a data quality issue with the visa group for “Other Visas” being unusually high. The issue was identified as being due to a processing issue which prevented some arrivals records from having their correct visa subclass and state of clearance counted.  To fix this issue, the ABS has reprocessed the affected records.

2. Revised Overseas Arrivals and Departures data from September 2007 to August 2015 was released in the March 2023 issue. The time series spreadsheets for Tables 13, 15 and 16 were revised.

3. A second group of affected records spanning July 2007 to June 2017 was revised and released in the April 2023 issue. The time series spreadsheets for Tables 13, 15 and 16 were revised.

The 2013 review of OAD statistics

1. In 2013, the ABS undertook a major review of its OAD statistics, methodology and processing systems. The primary aim was to improve the quality of OAD data, given its importance as an input to a broad range of statistical outputs. The new system was thoroughly tested by processing over ten years of data. Imputation methods for missing traveller data were improved, in particular the duration of stay and the country of birth variables. For further information see the 'Imputations and derivations' section.

2. The rebuild of the system resulted in a break in series, necessitating a revised time series for OAD data based on the improved methodology from July 2004 to December 2013. The break in series was from July 2004. Most of this has now been superseded due to the 2017 review which has revised the series from July 2007 onwards.

January 2013, duration of stay and reason for journey

3. Investigations by the ABS and Home Affairs uncovered a high non-response rate for both duration of stay and reason for journey for the month of January 2013. This was mainly due to changes to the collection and processing of passenger cards, which were introduced in that month. January is the only month that was affected and the non-response rates for subsequent months were at an acceptable level.

October 2014 to May 2015, delay in OAD statistics and missing passenger cards

1. A number of releases of Overseas Arrivals and Departures, Australia were delayed. This was due to an attempted transition to a new provider of passenger card processing by Home Affairs. During this period there was a higher number of cards missing than expected.

July 2016, Norfolk Island

1. From 1 July 2016, Norfolk Island was integrated into Australia for administrative purposes. Travel between mainland Australia and Norfolk Island is no longer considered an international movement and has been excluded from the Overseas Arrivals and Departures statistics.

September 2016, New Zealand citizen long-term resident returns to Australia

2. The ABS became aware of an increase in resident returns to Australia by New Zealand citizens with an overseas stay of one year or more (long-term resident returns). This increase is visible from September 2016 onwards and is not fully supported by real world explanations and has been traced to the input data ABS has received from Home Affairs. This issue has been flagged as a data quality concern and is being investigated by Home Affairs.

The 2017 review of OAD statistics

1. From 1 July 2017, travellers leaving Australia were no longer required to complete an Outgoing Passenger Card (OPC) .

2. Due to the removal of the OPC by the Department of Home Affairs, the ABS undertook a review of its Overseas Arrivals and Departures (OAD) statistics, methodology and processing systems. This provided an opportunity to consider alternative data sources and ways to make better use of a range of existing data collected by Home Affairs about Australia's international border crossings.

3. The review resulted in a break in series, necessitating a revised time series for OAD data from July 2007 to June 2017 based on the new methodology. Figures prior to June 2007 may not be strictly comparable to those which follow.

4. For this 10 year period, the ABS used the existing data collected from the OPC for the following variables: Country of Disembarkation, Country of Residence, Country of Stay (but not for Australian residents departing), Reason for Journey, State of Residence, and State of Stay. From 1 July 2017, after the removal of the OPC, each of these variables use their alternate source or are no longer available as identified in Table 1 below.

Data no longer available due to the 2017 review

5. Although the majority of the OAD data has continued to be published, some data items that were previously available are no longer available from 1 July 2017 as a result of the retirement of the OPC. They include:

• Permanent Departures for Australian residents are no longer published. Analysis of historical OAD data indicates that quality was not high for this category. For example, many travellers stating an intention of permanently departing return to Australia within twelve months or were actually not Australian residents. Net Overseas Migration statistics (published quarterly in National, state and territory population ) are a better measure of long-term overseas migration. Permanent Departures are no longer available for the revised series from July 2007. Permanent Departures of Australian residents have been grouped with all Australian Citizen and Resident Departures.
• Country of Disembarkation for Visitors and Australian residents departing.
• Country of Stay for Australian citizens or residents departing is no longer available for the revised series from July 2007. An alternate source for this variable is Australian residents returning to Australia (i.e. a resident's second leg of journey). The ABS has produced a full 10-year historical trend and seasonally adjusted series for Short-term Resident Returns from July 2007 to June 2017 to assist data users transitioning to the new series.
• Main Reason for Journey for Australian residents departing - from 1 July 2017, an amended Incoming Passenger Card (IPC) has been used to collect data for an alternative to this series. Australian residents returning are asked to provide their ‘main reason for overseas travel’. Therefore, the main reason for journey is provided for all Short-term Resident Returns and Long-term Resident Returns from July 2017 onwards.

Data that has changed due to the 2017 review

6. All data items, other than those outlined above will continue to be available. However, with the use of additional data sources, some definitional changes, and changes to the methods applied, all OAD data will change to some degree. In particular:

Moving from a passenger card base to an all movements base

7. Previously, OAD data was based on a count of all passenger cards collected. Historically, this was usually 99% of all movements stored on Home Affair's Travel and Immigration Processing System (TRIPS). In the revised data from July 2007, the ABS has used all movements stored on the TRIPS system. This has provided a full count and an improved measurement of all overseas arrivals and departures.

Accessing pre and post-reference date data

8. By accessing all movements stored on the TRIPS system, the ABS is able to make use of information from a corresponding incoming passenger card to acquire information about departure movements from Australia. Pre-reference date data includes all previously processed historical records, whereas the post-reference date data includes all TRIPS records up to and including 27 days after the end of the reference month.

Use of alternate data sources

9. Information from existing electronic movement records maintained by Home Affairs is able to provide state of residence for most movements. A small number of records do not have state of residence able to be derived from the data supplied to ABS by Home Affairs. The ABS worked closely with Home Affairs, Tourism Research Australia, the Department of Health and the Department of Human Services to identify and test alternate data sources to the OPC that could provide state of residence information. Medicare enrolments were identified as the only viable source for this information given the vast majority of Australian residents are registered with Medicare.

10. Some variables in OAD data have changed.  The removal of the OPC has directly impacted on the variables listed in the table below. Their availability, any alternate sources to be used, and definitional changes are also noted.  All other variables have not been directly affected. Changes to overseas arrivals data have been minimal. For some variables there has been minor improvement.

.. not applicable  

11. To identify a New Zealand citizen as a resident or a visitor, the following rules are applied. For a departure movement, if any individual (including New Zealand Citizens) has self-identified as a resident (Box C from the incoming passenger card) on their return trip (i.e. only up to 27 days after the reference month is available), then they are deemed to be a resident at the departure. In addition, the ABS is able to measure exactly how long since an individual's previous arrival. If a New Zealand citizen has been measured to be living in Australia for one year or more prior to departure, they are then identified as a resident departing. For all other New Zealand citizens departing they are deemed to be a visitor departing.

July to November 2017, state or territory of stay/residence

12. The ABS identified a data quality issue with state or territory of stay/residence for the period July to November 2017, with estimates for the Northern Territory being understated and a corresponding overstatement for New South Wales. The cause was identified as a coding issue with the new incoming passenger card, introduced from July 2017.

13. Affected cards were re-processed and revised statistics for July to November 2017 were included in the December 2017 issue of Overseas Arrivals and Departures, Australia. The result of this revision is that estimates for the Northern Territory are approximately 30-40% higher in the revised data.

July 2017 to February 2018, state or territory of stay/residence

14. Investigations by the ABS and the Department of Home Affairs identified quality issues with the capture and coding of state or territory of stay/residence from incoming passenger cards from July 2017 onwards. A resolution to these issues was implemented and data re-processed. Revised OAD data from July 2017 to February 2018 was released in the March 2018 issue.

15. For the difference between revised and previously published OAD data for Short-term visitor arrivals and Short-term resident returns by State or territory of residence/stay, see Table 6 at the end of the  Data Quality Issues Appendix in the March 2018 issue.

July 2017 main reason for journey

16. In July 2017 the Department of Home Affairs discontinued the outgoing passenger card and introduced changes to the layout of the incoming passenger card in order to capture the main reason for journey for residents returning to Australia, as well as visitors arriving in Australia.

17. As the layout of the potential responses on the card changed from this point, there were some changes to the distribution of responses to the question on main reason for journey for short-term visitor arrivals, most notably an increase in the number of persons reporting that the main reason for travel was visiting friends and relatives and a decline in the number of persons reporting the main reason was a holiday. Following an extensive investigation of this issue, ABS modelling suggests that the proportion of people reporting visiting friends and relatives was approximately 4 percentage points higher, and holiday approximately 4 percentage points lower, after the introduction of the revised card layout. Also following this investigation, improvements were made by Home Affairs to the process of capturing and coding main reason for journey from the card, and the ABS has further reviewed and made improvements to imputation of reason for journey.

18. Therefore, when comparing statistics on reason for journey between periods before and after July 2017, users should consider the changes noted above.

March to May 2018, state or territory of stay/residence

1. Investigations by the ABS and the Department of Home Affairs identified quality issues with the capture and coding of state or territory of stay/residence from incoming passenger cards from March 2018 onwards. A resolution to these issues was implemented and data re-processed. Revised OAD data from March to May 2018 was released in the June 2018 issue. All time series spreadsheets and data files were revised. For the difference between revised and previously published OAD data for Short-term visitor arrivals and Short-term resident returns by State or territory of residence/stay, see Table 6 at the end of the  Data Quality Issues Appendix in the July 2018 issue.

April to July 2018, country of residence/stay

2. In June 2018, the ABS identified a data quality issue with the country of residence of Bangladesh being implausibly high for short-term visitor movements. There was a corresponding decrease for Singapore and Malaysia. To fix this issue Home Affairs implemented a procedural change in September 2018. For the period from April to August 2018 the ABS identified the affected records and amended them by assigning to either Malaysia or Singapore. The amendments were based on historically observed distributions for travellers on visa subclass 601, stratified by country of embarkation and country of citizenship. Revised OAD data from April to July 2018 was released in August 2018 issue. All time series spreadsheets and data files were revised. For the difference between revised and previously published OAD data for Short-term visitor arrivals for Bangladesh, Singapore and Malaysia by country of residence, see Table 6 at the end of the Data Quality Issues Appendix in the August 2018 issue.

September 2019, overseas visitor arrivals - short-term trips - corrections

1. A replacement issue containing corrected data on short-term visitor arrivals was released on 6 December 2019. It included corrections to some key statistics dot points and to some columns in Tables 1, 3, 4 and 5 of the Time Series Spreadsheets. Data on individual countries was not affected.

February 2020, COVID-19 and travel restrictions

1. On 30 January 2020, the World Health Organisation (WHO) declared the COVID-19 outbreak a public health emergency of international concern. Initially the Australian Government placed travel restrictions on those travelling to Australia from mainland China commencing 1 February 2020 and restrictions on other countries soon followed. From 20 March 2020, all overseas travel was banned, with few exceptions. The pandemic has continued to disrupt international travel.

February 2020 onwards, suspension of trend estimates

2. Trend estimates have been suspended from February 2020 for all Short-term Visitor Arrivals (STVA) and Short-term Resident Returns (STRR) series due to the impact of the COVID-19 pandemic on international travel.

3. Trend series attempt to measure the underlying behaviour in passenger travel movements. This measurement may be affected by unusual influences in the original and seasonally adjusted data, like those currently observed for February 2020. These current influences are expected to continue for the coming months. If trend estimates were calculated without fully accounting for these unusual influences, they would be likely to provide a misleading view of the underlying trend in activity over the longer term.

4. Trend estimates will be reintroduced when patterns in the underlying behaviour of passenger travel movements stabilise.

5. For more details on trend estimates, please see the 'Seasonally adjusted and trend estimates' section and the ABS Feature Articles: Methods changes during the COVID-19 period (cat. no. 1359.0 for Jun 2020) and  When it's not "Business-as-usual": Implications for ABS Time Series (cat. no. 1350.0 for Aug 2009).

April 2020 onwards, suspension of seasonally adjusted estimates

6. Seasonally adjusted estimates have been suspended from April 2020 for all Short-term Visitor Arrivals (STVA) and Short-term Resident Returns (STRR) series due to the impact of the COVID-19 pandemic on international travel.

7. Seasonally adjusted estimates will be reintroduced when patterns in the underlying behaviour of passenger travel movements stabilise.

8. For more details on seasonally adjusted estimates, please see the 'Seasonally adjusted and trend estimates' section and the ABS Feature Articles: Methods changes during the COVID-19 period (cat. no. 1359.0 for Jun 2020) and  When It's not "Business-as-usual": Implications for ABS Time Series (cat. no. 1350.0 for Aug 2009).

April to July 2021, COVID-19 and trans-Tasman travel bubble

1. From 19 April to 23 July 2021 a trans-Tasman travel bubble was in place, allowing quarantine-free travel between Australia and New Zealand.

November 2021 onwards, COVID-19 and easing of travel restrictions

2. From 1 November 2021, the Australian Government began to ease international travel restrictions with some fully vaccinated groups. Initially, Australian citizens and permanent residents were permitted to travel to and from Australia without exemption. This was then extended to citizens from additional countries and eligible visa holders.

July 2021 to February 2022 data revisions

1. In March 2022, the ABS identified a data quality issue, with the state and territory of stay/residence being implausibly high for NSW. The issue was due to the capture and coding of state or territory of stay/residence from incoming passenger cards from July 2021 onwards.  To fix this issue, the ABS worked with Home Affairs and the Australian Border Force and arranged for the affected cards to be re-processed and re-supplied. 

2. Revised OAD data from July 2021 to February 2022 was released in the March 2022 issue. All time series spreadsheets and data files were revised. For the difference between revised and previously published OAD data for short-term visitor arrivals and short-term resident returns by state or territory of residence/stay, see table below. 

• As published in previous issues of Overseas Arrivals and Departures, Australia (cat. no. 3401.0).
• A positive number means the revised data is higher than the previously published data and a negative number means it is lower.

January to March 2022 data revisions

3. Due to improvements made to the quality of the imputations used to estimate duration of stay, OAD data from January to March 2022 was revised and released in the April 2022 issue.  These imputations use historical data and have been impacted by changed travel behaviour during the COVID-19 travel restrictions period. For further information about the duration of stay imputations refer to the Imputations and derivations section on the left hand navigation bar and then the List of variables imputed.  

4. The following categories of travel were revised: short-term resident departures; long-term resident departures; short-term visitor arrivals; and long-term visitor arrivals. For the difference between revised and previously published data, see table below. 

(a) As published in previous issues of Overseas Arrivals and Departures, Australia (cat. no. 3401.0). (b) A positive number means the revised data is higher than the previously published data and a negative number means it is lower.

February 2022, removal of travel restrictions

5. On 21 February 2022, the Australian Government removed the travel restrictions for all fully vaccinated visa holders.  For more information, see the  media release on reopening to tourists and other international travellers .

Imputations and derivations

1. Every effort is made to minimise errors, both through careful design of the passenger cards and through checks on the information once it is received by the ABS. During the editing process some items are corrected where they conflict with other known information. There are a number of derivations and imputations undertaken that improve the quality of variables with missing responses.

2. First, the ABS utilises alternate sources where available. The sources currently available from Home Affairs include: all overseas movements data stored on the TRIPS system, monthly missing country of birth data, and monthly New Zealand passport data. An additional alternate source used for state or territory of residence is Medicare enrolment data - see 'state or territory of stay/residence' in the 'List of variables imputed' below.

3. For certain variables that are missing, information about an individual can be derived from these alternate sources including an individual's nearest other travel movement. This is able to be done from Home Affairs sources, by using the unique person identification number to link to the various sources and over time. For example, by accessing all movements stored on the TRIPS system, the ABS is able to make use of information from a corresponding incoming passenger card to acquire information about an individual's departure movement. Pre-reference date data includes all previously processed historical records, whereas the post-reference date data includes all TRIPS records up to and including 27 days after the end of the reference month.

4. The variables which are available from accessing these alternate sources include: country of birth, country of citizenship, country of residence/stay, duration of stay, passenger card box type, and state of residence/stay.

5. Second, a 'hot deck' imputation method is then used for any remaining missing responses. For 'hot deck' imputation, a record with missing responses (called the recipient), receives those of another similar record (called the donor) which has a full set of responses before the imputation process began. The recipient record keeps all of its original responses and only has the missing variables imputed, thereby keeping as much of the collected information for that record as possible.

6. The 'hot deck' imputation method uses a set of characteristics that choose the donor and recipient records which are as similar as possible. The characteristics used within the OAD system to align a recipient with a suitable donor, vary between the different imputations. A combination of different characteristics was tested for each of the imputations to ascertain which would give the best results. The characteristics used include: age, country of birth, country of citizenship, country of residence/stay, direction of traveller, category of movement, passenger card box type, sex, state of clearance and visa group.

7. The variables which are subject to 'hot deck' imputation are: age, country of birth, country of citizenship, country of embarkation, country of residence/stay, duration of stay, passenger card box type, reason for journey, sex and state of residence/stay, and a specific one for the country of birth of New Zealand (NZ) citizens. All missing values for these variables are fully imputed except country of residence/stay for permanent arrivals. However, from July 2017, due to the removal of the outgoing passenger card, the following are not imputed: country of disembarkation for any departures and country of stay for any Australian resident departures as both are no longer collected.

List of variables imputed

1. The primary source for data on this variable is passport or visa information. An alternate source used is the incoming passenger card. Age is calculated using date of birth. For the hot deck imputation, the variables used to align the recipient with a suitable donor are: the passenger card box type and visa group. Generally, prior to using the hot deck imputation for age, the missing rate is less than 1% of all records. All records are fully imputed for this variable.

2. The primary source for data on this variable is passport or visa information if available. It is not available from the passenger card. The majority of imputations are for NZ citizens. 3. There are three separate parts to the imputation for country of birth. A specific imputation is in place for the country of birth of New Zealand (NZ) citizens, as data for this variable is not directly available from the passport or visa of NZ citizens. For details see 'Specific imputation for country of birth of New Zealand citizens' below in this section.

4. The second is a hot deck imputation and is only used for non-NZ citizens. For this imputation, the variables used to align the recipient with a suitable donor are: category of movement and country of citizenship.

5. The third part is only used if partial information is supplied. For example, if Europe was supplied it would then be imputed to a country in Europe. The specific region or country grouping provided as the recipient's country of birth is used to align the recipient with a suitable donor for imputation. For the example noted above the donor would be a country from Europe.

6. Generally, prior to using the hot deck imputation for country of birth for non-NZ citizens, the missing rate is less than 1% of all records. All records are fully imputed for this variable.

7. The primary source for data on this variable is passport or visa information. An alternate source used is the incoming passenger card.

8. There are two separate parts to the hot deck imputation for country of citizenship. The first part is used if the data is missing. For this imputation the variables used to align the recipient with a suitable donor are: direction, visa group, and country of birth.

9. The second part is only used if partial information is supplied. For example, if Europe was supplied as the nationality it would then be imputed to a country in Europe. The specific region or country grouping provided as the recipient's country of citizenship is used to align the recipient with a suitable donor for imputation. For the example noted above the donor would be a country from Europe.

10. Generally, prior to using the hot deck imputation for country of citizenship, the missing rate is less than 1% of all records. All records are fully imputed for this variable.

11. The primary source for data on this variable is the incoming passenger card. When the passenger card is missing, the alternate source is flight schedule information. Prior to July 2007, the only available source for data on this variable was the passenger card. From July 2017, the country of disembarkation for all departures was no longer available due to the removal of the outgoing passenger card. It is therefore no longer available for visitors departing or Australian residents departing.

12. There are two separate parts to the hot deck imputation for country of embarkation. The first part is used if the data is missing. For this imputation the variables used to align the recipient with a suitable donor are: category of movement and country of residence/stay.

13. The second part is only used if partial information is supplied. For example, if Europe was supplied it is imputed to a country in Europe. The specific region or country grouping provided as the recipient's country of embarkation is used to align the recipient with a suitable donor for imputation. For the example noted above the donor would be a country from Europe.

14. Generally, prior to using the hot deck imputation for country of embarkation, the missing rate averages less than 7% of all records. All records are fully imputed for this variable.

15. The primary source for data on this variable is the incoming passenger card. From July 2017, the country of residence/stay for Australian citizens and resident departures was no longer available due to the removal of the outgoing passenger card. For visitors departing the primary source used is now an individual's arrival passenger card from their previous movement. For example, the vast majority of travellers (excluding permanent migrants) have two legs to their journey, such as an arrival followed by a departure. As historical data is available, retrieving an individual's previous movement (where possible) allows for the country of residence to be collected for a visitor departing. Country of Stay for Australian citizens and residents departing is no longer available for the revised series from July 2007.

16. An alternative data source is visa information which may be used for some travellers when available, although this is limited. Prior to July 2007, the primary source for data on this variable was the original arrivals or departures passenger card (from the reference movement), and alternately visa information for some travellers.

17. There are two separate parts to the hot deck imputation for country of residence/stay. The first part is used if the data is missing. For this imputation the variables used to align the recipient with a suitable donor are: category of movement, region of citizenship, and visa group. Country of citizenship has also been used from April 2020.

18. The second part is only used if partial information is supplied. For example, if Europe was supplied then it is imputed to a country in Europe. The specific region or country grouping provided as the recipient's country of residence/stay is used to align the recipient with a suitable donor for imputation. For the example noted above the donor would be a country from Europe.

19. Generally, prior to using the hot deck imputation for country of residence/stay, the missing rate averages less than 22% of all records. Country of residence/stay is not imputed for permanent arrivals and since July 2007 not for Australian citizens and residents departing as well. All other records are fully imputed.

20. Prior to the '2013 Review of OAD Statistics' and the revision back to July 2004, the ABS imputed this data item in two stages. In the first stage, records with country of residence/stay missing were set to country of disembarkation/embarkation if a response was available. In the second stage, for remaining records where country of stay/residence was missing, values were imputed at the category of movement, reason for journey and country of citizenship level based on responses to other cards within each subgroup. For permanent arrivals, imputation was undertaken using a combination of country of embarkation and the stated responses of other permanent arrivals.

Duration of stay - current

21. Data on this variable is from two separate sources; firstly, it can be sourced directly from the travellers' recorded intention and secondly, it can be measured using movement dates. These methods have been applied on the revised data series from July 2007 and are outlined below.

• First, for visitors or temporary entrants arriving in Australia (i.e. first leg of their journey) the primary source is the arrivals passenger card and is based on a travellers' intended duration of stay. 
• Second, the actual duration of stay is measured based on a traveller's movement dates in and out of the country. By accessing all movements stored on the TRIPS system, the ABS is able to maximise the use of pre and post-reference date data, to acquire information about an individual's first or second leg of journey. Pre-reference date data includes all previously processed historical records back to April 2002, whereas the post-reference date data includes all TRIPS records up to and including 27 days after the reference month.  

22. If the reference movement is the second leg of a journey, the exact dates a traveller crosses the Australian border are both available and therefore record a traveller's actual duration of stay. This applies to visitor departures and resident returns which are second leg of journey movements.

23. For resident departures, the reference movement is the first leg of journey and the intended duration is not available due to the removal of the outgoing passenger card. Accessing the post-reference date data (up to 27 days after the reference month) enables the measurement of the actual duration for the vast majority (usually above 80%) of resident departures. If the intended duration of stay is missing for a visitor arrival then this secondary source will also be used. Any remaining records with a missing duration of stay are imputed.

24. The quality for actual measured duration of stay recorded at the second leg of a journey is more accurate than that based on a traveller's intended duration of stay. In the example below for resident departures in June 2017, you can see prominent spikes for intended duration of stay at 1 week, 10 days, 2 weeks, and 3 weeks which is very different to the actual measured duration.

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25. If duration is unable to be sourced from the dot points noted above then it is imputed. There are three separate hot deck imputations used for duration of stay (points 26 through to 28 below).

26. The first imputation is used if duration of stay is missing but excludes any resident departures (see point 28 below). For this imputation, the variables used to align the recipient with a suitable donor are: passenger card box type, country of citizenship and visa group.

27. The second imputation is only used when a visitor has put one year exactly as their intended duration of stay on the arrival passenger card. It only applies to temporary entrants. This imputation reflects historical patterns that clearly show the majority stay less than one year. The imputation first involves creating a historical dataset based on information from two years earlier. It then calculates the actual recorded duration of stay for those travellers who had originally put one year exactly as their intended duration of stay. This group becomes the imputation donor pool (donors from 2017 were used from January 2022 to June 2024 due to impacts of changed travel behaviour during the COVID-19 travel restrictions period). For this imputation the variables used to align the recipient with a suitable donor are: passenger card box type, country of citizenship and corresponding month. For the proportion imputed to either a long-term stay or a short-term stay, as an example see Table 1 below. 

28. The third imputation is used when a resident departure has not already had their actual duration measured using the post-reference date data up to 27 days after the reference month (i.e. residents who had not yet returned). Similar to the second method noted above, this imputation involves creating a historical dataset based on information from two years earlier. It then calculates the actual recorded duration of stay for these travellers who had originally been flagged for imputation two years earlier. This group becomes the imputation donor pool (donors from 2017 were used from January 2022 to June 2024 due to impacts of changed travel behaviour during the COVID-19 travel restrictions period). For this imputation the variables used to align the recipient with a suitable donor are: passenger card box type, corresponding week of the month, country of birth and visa group. Due to this method, duration of stay is only able to be imputed up to 1 year and 11 months. For the proportions imputed to either a long-term stay or a short-term stay, as an example see Table 2 below.

29. Classification of duration of stay by category of movement is as follows:

• Permanent arrivals: Duration of stay not applicable - set to zero.
• Visitor arrival - first leg of journey: intended duration of stay as stated by visitors on incoming passenger cards, otherwise imputed.
• Visitor departure - second leg of journey: actual duration of stay measured using the most recent arrival date, otherwise imputed.
• Resident returning - second leg of journey: actual duration of absence measured using the most recent departure date, otherwise imputed.
• Resident departure - first leg of journey: actual duration of absence measured using the most recent departure date up to 27 days after the reference month, otherwise imputed.  

30. For a complete list of the categories of movement, see the Glossary.

Duration of stay - historical

31. Over time, there have been a number of changes to information collected on duration of stay. Initially, the intended duration of stay was only collected from information provided by all travellers on incoming and outgoing passenger cards in the intended length of stay fields. Therefore historically, the first leg and second leg of a journey both collected duration of stay based on intention.

32. With the introduction of TRIPS by Home Affairs in July 1990, the new system made possible the calculation of the actual length of stay/absence for travellers on the second leg of their journey (i.e. departing overseas visitors and returning Australian residents). This calculation based on TRIPS data commenced in July 1998. This change resulted in an improvement in data quality for duration of stay. In particular, for the distribution of the number of passengers staying for one year exactly declining significantly for this group of travellers.

33. The introduction of a new passenger card processing system from July 2001 provided further evidence of travellers rounding to one year exactly for their intended duration of stay in Australia or overseas. To reflect the historical movement patterns, the records with a reported duration of one year exactly were allocated to short-term or long-term. For visitors arriving in Australia, 75% of such records were allocated to short-term and 25% to long-term. For residents departing Australia, the distribution was 67% short-term and 33% long-term. With the '2013 Review of OAD Statistics', these proportional splits were able to be based on the behaviour of travellers from two years earlier - see Table 1. This method was applied to the revised data from July 2004. With the '2017 Review of OAD Statistics' and the removal of the outgoing passenger card, this method is not applicable for resident departures. It has been applied to the revised data from July 2007.

34. There is evidence to suggest that when completing the intended duration of stay question on the incoming passenger card (Box B), some passengers are entering their arrival/departure date or their birth date rather than their intended duration of stay. From September 2003, a rule was implemented to the data processing system at Home Affairs stating that if all three elements are complete (years, months and days), then the intended duration of stay was to be coded to a non-response.

35. Prior to July 2004, a simple assumption was put in place that set any traveller with a missing duration of stay to 10 days and therefore to a short-term movement.

36. Missing response rates for the duration of stay are only available since November 1998. Prior to this, imputation carried out as part of processing by Home Affairs prevented reliable estimation for missing duration of stay.

37. The primary source for arrivals data on this variable is the incoming passenger card. Administrative systems at Home Affairs and the ABS are also used as an alternate source for some travellers. During the editing process some items are corrected where they conflict with other known information. For example, all travellers with a permanent arrival visa arriving for the first time would be converted to Box A (migrating permanently to Australia) or all visitors on a temporary visa would be converted to a Box B (for arrivals).

38. Due to the removal of the outgoing passenger card in July 2017, the source for box type for departures data has changed. It has changed from a passenger declaration from the card to a derivation from the administrative data provided by Home Affairs. The definitions for Box D (Visitor departures) and Box E (Australian resident departures) have also needed to change as noted below. Box F (Permanent departures for Australian residents) is no longer available. In addition, a revised 10 year historical time series based on this definitional change was introduced from July 2007.

39. Variables from the TRIPS system used by the ABS to derive box type for all departures include: country of citizenship, visa type, duration of stay, and box type from the corresponding incoming passenger card.

40. From July 2007, Box E (All Australian citizen and resident departures) includes all Australian citizens, permanent visa holders, and any New Zealand citizens who can be identified as a resident. 

41. A New Zealand citizen is identified as a resident if they have not departed Australia for the past 12 months and are thus deemed to be living in Australia. In addition, if an individual has self-identified as a Box C (resident) on the incoming passenger card on their return movement using the post-reference date data (up to and including 27 days after the end of the reference month) then they are assumed to have been a Box E (resident) on departure.

42. From July 2007, Box D (Visitor departures) includes travellers identified with a temporary visa or New Zealand citizen. It does not include Australian citizens who previously had self-identified on the OPC as visitors.

43. If any movements are not identified for Box E (residents departure) above, including NZ citizens, then they are assumed to be Box D (visitors departing). In addition, if an individual has self-identified as a Box B (visitor) on the incoming passenger card on their previous movement using the pre-reference date data then they are assumed to have been a Box D (visitor) on departure.

44. The hot deck imputation is only applied to arrival records as all departure box types are fully allocated based on the rules noted above. The variables used to align the recipient with a suitable donor are: direction of traveller, visa group and country of citizenship. From July 2004 to June 2007, sampled or non-sampled data were used instead of visa group data. In addition, the variable 'stay-intent' based on 'intention to live in Australia for next 12 months (for arrivals only)' was also used.

45. Historically, prior to using the hot deck imputation for passenger card box type, the missing rate is less than 1% of all records. All records are fully imputed for this variable.

Reason for journey

46. The only source available for data on this variable is the incoming passenger card. Reason for journey is only available for visitor arrivals and from July 2017 for resident returns. Prior to July 2017, it was available for resident departures, however, it is no longer available due to the removal of the outgoing passenger card.

47. For the hot deck imputation, the variables used to align the recipient with a suitable donor are: category of movement, sampled or non-sampled data, visa group, age, duration of stay, country of citizenship region group and mode of transport. Prior to July 2017, donors used were: category of movement, sex and age. Prior to July 2007, donors used were: sampled or non-sampled data, passenger card box type, category of movement, and age.

48. Generally, prior to using the hot deck imputation for reason for journey, the missing rate averages less than 7% of all records. All records are fully imputed for this variable.

49. The only sources available for data on this variable are passport or visa information. For the hot deck imputation the variables used to align the recipient with a suitable donor are: the passenger card box type and visa group. Generally, prior to using the hot deck imputation for sex, the missing rate is less than 1% of all records. All records are fully imputed for this variable.

State or territory of stay/residence

50. The primary source for data on this variable is the incoming passenger card. From July 2017, for all departures the source used is an individual's nearest arrival movement where possible. For example, the vast majority of travellers (excluding permanent migrants) have two legs to their journey, either an arrival followed by a departure or vice versa, a departure followed by an arrival. By retrieving an individual's most recent other arrival movement (where possible) this allows for the state or territory of residence/stay to be collected for that same individual's arrival passenger card.

51. By accessing all movements stored on the TRIPS system, the ABS is able to make use of information from a corresponding incoming passenger card to acquire information about departure movements from Australia. Pre-reference date data includes all previously processed historical records, whereas the post-reference date data includes all TRIPS records up to and including 27 days after the end of the reference month.

52. As some departures from Australia do not have a recent corresponding incoming movement record, a small number of records do not have state of residence able to be derived from the data supplied to ABS by Home Affairs.

53. The ABS worked closely with Home Affairs, Tourism Research Australia, the Department of Health and the Department of Human Services to identify and test alternate data sources to the OPC that could provide state of residence information. Medicare enrolments were identified as the only viable source for this information given the vast majority of Australian residents are registered with Medicare.

54. Medicare enrolment records are supplied to the ABS by the Department of Human Services. The information supplied to the ABS for this purpose does not include any Medicare claims or other health information. Each month, the ABS attempts to link movement records to a corresponding Medicare enrolment record to obtain state or territory of residence. This data linkage is undertaken in a dedicated facility and follows strict protocols to protect security and confidentiality. While many movement records relate to persons who are non-residents or otherwise are not eligible for Medicare, all persons with a movement in the reference period are in scope for the linkage. Overall, approximately 57% of movement records were able to be linked to a Medicare enrolment record and state or territory of residence is able to be obtained for approximately 95% of Australian residents. Medicare enrolments information is used as the source of state of residence/stay in OAD statistics for approximately 3% of movements.

55. If state of residence/stay is not available from any of these sources, it is imputed. For the hot deck imputation the variables used to align the recipient with a suitable donor are: the passenger card box type, state of clearance, country of citizenship and visa group.

56. Generally, prior to using the hot deck imputation for state or territory of stay/residence, the missing rate averages less than 4% of all records. All records are fully imputed for this variable.

Specific imputation for country of birth of New Zealand citizens

1. With the introduction of biometric passports for New Zealand (NZ) citizens in April 2005, the country of birth information was removed from the passport and replaced with a place of birth, for example Wellington, Auckland, Christchurch or Melbourne. The passport was the only source of information on the country of birth of NZ citizens travelling to, or from, Australia. For other travellers who are not NZ citizens, country of birth information can be obtained from their passport or visa information. However, visa information for most NZ citizens is not available as, under the Trans-Tasman agreement, they do not need to hold a visa prior to travel to Australia.

2. Therefore, with the increased numbers of travellers holding NZ biometric passports, the proportion of movement records with a missing country of birth has increased substantially. For April 2005, NZ passport holders represented only 6% of the missing country of birth records, however by April 2007 this had increased to 79%. Thirteen years later, NZ passport holders are consistently representing over 90% of these missing records.

3. In 2013, a special imputation for country of birth of NZ citizens was introduced with data revised back to July 2004. It improved country of birth statistics in OAD, and also outputs on Net Overseas Migration (NOM), and the Estimated Resident Population by country of birth.

4. There are five steps to the process used to generate country of birth when it is missing (these are captured in paragraphs 5 to 9 below).

5.  Prior to the hot deck imputation, if country of birth is missing for a NZ citizen the system will scan historical records of NZ citizens back to 2003 to see if there is an earlier record of the individual's country of birth. This is made possible through the use of a unique personal identifier provided to each traveller who crosses Australia's international border. This step looks for a record with a matching personal identifier and if one is found, will use the country of birth of the matched record. In 2016 approximately 78% of records with a missing country of birth were being matched with an historical record for the same individual.

6.  If country of birth is still unknown after Step 1, the system will scan all previous imputations for country of birth for NZ citizens to see if there is an existing record for that individual. This ensures an individual's country of birth is only ever imputed once although they may cross Australia's international borders many times.

7.  If country of birth is still unknown after Step 2, but there is a place of birth supplied on the NZ biometric passport, then a place to country of birth concordance is used. This concordance is dynamic and is updated each month from the historical time series, which is also updated monthly with additional data supplied by Home Affairs. The number of records for each place of birth, separately within each country of birth, is then determined cumulatively from the historical time series. That is, if the name of a place of birth is used in more than one country, for example - 'Wellington' can be found in Australia, Canada, NZ, South Africa, UK and the USA, then the method adds up the number of instances within each of those countries from the historical series. Where a record is missing country of birth, the imputation will consider all possible donors with a matching place of birth. It will then choose a random donor based on its probability of occurring from the concordance, and copy across the donor's corresponding country of birth.  By the end of Step 3, up to 98% of NZ citizens with a missing value have been provided a country of birth.

8.  If country of birth is still unknown after Step 3, but there is a place of birth supplied, then a search is done on all NZ towns and place names. If a match is found, it is assumed the country of birth of that record is New Zealand. Very few records are imputed using this step.

9.  Lastly, if country of birth is still unknown for any NZ citizen after all other steps are taken, then the standard hot deck imputation is applied but only for non-New Zealand-born as it is assumed any New Zealand-born will have been picked up in the previous four steps. Usually, fewer than 1% of records are imputed using this step.

Passenger card images

Incoming card - front.

Incoming card - back

Provisional estimates

1. From June 2021 this publication contains some provisional statistics on the international travel movements of persons arriving in, and departing from, Australia.

2. This additional data is being included in response to COVID-19 and the heightened interest in traveller data. The data does not incorporate arrival card information and the use of other administrative data. The data is provisional and has not had the full quality assurances applied during the standard processes normally undertaken for Overseas Arrivals and Departures (OAD).

Provisional statistics compared with OAD statistics

3. Data from the Travel and Immigration Processing System (TRIPS) is the main data source for both the regular monthly OAD data and the additional provisional data. The provisional data is used in its raw form. The ABS makes no alterations, imputations or logical edits to this data. No adjustments are made for missing data items.  The provisional data are unable to be broken down by short-term movements and long-term movements, as occurs in the regular monthly OAD data.

4. However, because they are based on the same main data source, top level data in the Overseas Arrivals and Departures collection and the provisional estimates are very closely aligned. The comparison is shown in Figure 1 (All Arrivals) and Figure 2 (All Departures).

State and territory of clearance

5. State and territory of clearance is based on the international airport or sea port of clearance whereby an international traveller is cleared by Australia's Border Force. Users should take care not to confuse this with state and territory of residence/stay. For more information, see the Glossary.

1. OAD statistics are usually derived from a combination of full enumeration and sampling. All permanent arrivals and all arrivals with a duration of one year or more (long-term arrivals) have always been fully enumerated. From July 2007, all departures have been fully enumerated. From April 2020 to February 2022, full enumeration was undertaken for all arrivals, due to the small volume of international travel movements caused by international travel restrictions. Sampling was reintroduced from 1 March 2022 for arrivals of trips of less than one year (short-term arrivals). The travel volumes are being monitored by the ABS and the sample of short-term arrivals is being updated as volumes continue to increase.

2. All arrivals with a duration of less than one year (short-term arrivals) were sampled. While the total number of travellers and their citizenship was fully known, statistics for other characteristics of short-term arrivals (such as their state/territory of stay/residence) were based on a sample and may differ slightly from those that would be obtained from complete processing. The sample was a fixed skip based on a threshold selected by country of citizenship. The sample was designed so that countries of citizenship associated with a small number of movements were fully sampled, while countries with a larger number of movements tended to have a higher threshold. This approach minimised the effect of sampling error associated with the available statistics. When the threshold was reached, the passenger card was selected and data extracted. For example, prior to April 2020, every 55th short-term Australian arrival card was selected and the data extracted and fully quality assured for that specific card, while every single passenger card for a traveller with Sierra Leone citizenship would be selected. From July 2007 to April 2020, about 5% of all short-term arrivals were selected for sample.

3. Some statistics relating to these movements are therefore estimates which are subject to sampling variability, that is, they may differ from statistics which would have been obtained if details of all these movements had been processed. The sampling error associated with any estimate can be estimated from the sample results and one measure so derived is the standard error. It would be impractical however, to publish estimates of standard errors for all figures from OAD statistics in individual tables.

1. This release contains traveller movement data which should not be interpreted as 'persons'. Overseas arrivals and departures statistics relate to all recorded movements of travellers who cross Australia's international border. The statistics record the number of movements of travellers rather than the number of travellers (i.e. multiple movements of an individual traveller during a given reference period are each counted separately). It includes the movements of all travellers regardless of their nationality, citizenship or legal status.

2. The statistics exclude the movements of operational air and ships' crew, of transit passengers who pass through Australia but are not cleared for entry (including some defence force personnel), and of passengers on pleasure cruises commencing and finishing in Australia. These statistics also exclude undocumented arrivals or departures.

3. From 1 July 2016, Norfolk Island was integrated into Australia for administrative purposes. Travel between Australia and Norfolk Island is no longer considered an international movement and is therefore not included in Overseas Arrivals and Departures statistics.

4. The focus of this release is information and analysis of short-term movements (i.e. less than one year), in particular short-term visitor arrivals (STVA) and short-term resident returns (STRR). Permanent and long-term movements in this publication are not an appropriate source of migration statistics. For further information refer to:

• Overseas Migration ;
• National, state and territory population .

5. These statistics are important as input to a broad range of other statistical collections, including:

• Australia's official population estimates, through estimates of Net Overseas Migration (NOM);
• the Australian Migration Planning Framework;
• key national economic and tourism indicators;
• forecasting NOM into the future;
• International Trade & Balance of Payments statistics;
• compiling the International Accounts and the Tourism Satellite Account;
• estimating National Income and Consumption; and
• creating benchmarks for the International Visitors Survey.

Seasonally adjusted and trend estimates

1. Trend estimates have been suspended from February 2020 and seasonally adjusted estimates have been suspended from April 2020 due to the impact of the COVID-19 pandemic on international travel. Please see 2020 under the History of changes section.

2. Seasonally adjusted estimates are derived by estimating and removing systematic calendar-related effects from the original series. In the short-term visitor arrival and short-term resident return series, these calendar-related effects include seasonal (e.g. increased travel in December due to the Christmas holiday period), moving holiday (e.g. increased travel in January in some years and February in others due to Lunar New Year celebrations) and trading day influences (arising from the varying length of each month, the composition of the days of the week in a month, and the varying levels of activity for different days of the week). Each influence is estimated by separate factors which, when combined, are referred to as the combined adjustment factors.

3. For March 2020, seasonal factors for both the short-term visitor arrival and short-term resident return series were calculated using data up to and including February 2020, then forecast for March 2020. This approach, known as the forward factor method, ensures that the seasonal factors are not distorted by COVID-19 impacts. The forward factor method of seasonal adjustment uses data up to a fixed point in time to estimate seasonal factors. These factors are then forecast to provide seasonal factors for the next 12 months. This process is repeated annually to calculate seasonal factors for the coming year. Seasonal factors for previous years are also revised at this point. This method has been used in the past, and was in use until June 2003 (as described below) when it was superseded by the Concurrent seasonal adjustment method.

4. From August 2019, the ABS improved the method for calculating trend estimates. It changed by removing the "ripple" effects, which tend to be more inherent in the previous trend series for smaller series and lower level estimates. The result of removing these "ripple" effects is trend estimates which are less volatile and less prone to revisions over time. An article prepared for the March 2018 issue of Labour Force, Australia (cat. no. 6202.0) explaining the new method can be accessed here: Improvements to Trend Estimation

5. From July 2007, the ABS improved the method of producing seasonally adjusted estimates, focusing on the application of ARIMA modelling techniques, which can improve the revision properties of the seasonally adjusted and trend estimates. For more information on the details of ARIMA modelling, see 'Feature article: Use of ARIMA modelling to reduce revisions' in the October 2004 issue of Australian Economic Indicators .

6. From November 2004, the ABS improved the method for removing trading day effects from seasonally adjusted estimates. Corrections for trading day effects are now applied as prior corrections to the original estimates, rather than being applied within the seasonal adjustment process. This is now consistent with the treatment of any corrections for large extremes, changes in level, changes in seasonal pattern, Easter, and other effects.

7. From July 2003, concurrent seasonal adjustment methodology was used to derive the combined adjustment factors. This means that data from the current month are used in estimating the combined adjustment factors for the current and previous months. Concurrent seasonal adjustment replaces the forward factor methodology used since seasonal adjustment of short-term visitor arrivals began in 1969 and short-term resident departures in 1976.

8. Concurrent adjustment can result in revisions each month to the seasonally adjusted estimates for earlier periods. However, in most instances, the only noticeable revisions will be to the combined adjustment factors for the current month, the previous month and the same month a year ago. Although there is no specific information paper on concurrent adjustment to short-term visitor arrivals or resident departures, more detail on the method in general can be found in the Information Paper: Introduction of Concurrent Seasonal Adjustment into the Retail Trade Series (cat. no. 8514.0).

9. An improved correction method has been implemented in the seasonal adjustment process to remove the effects of Lunar New Year, Ramadan, Diwali and Easter from the seasonally adjusted estimates:

• Lunar New Year - Lunar New Year often falls in February but on some occasions falls in January. The seasonally adjusted and trend estimates for January and February should account for the impact of the calendar-related effect associated with the movement of Lunar New Year between the boundary of January and February. The Lunar New Year proximity adjustment method takes into account the change in activity before, during and after the event, with the size and shape of this effect depending on the series. In some series, the proximity correction is only applied to part of the series, as it is not significant for the entire series. Further details on this adjustment method can be found in 'Estimating and removing the effects of Lunar New Year and Ramadan to improve the seasonal adjustment process' in Australian Economic Indicators (cat. no. 1350.0, November 2005 issue).
• Ramadan - Ramadan is the ninth month of the Islamic calendar and starts eleven days earlier each year in the Western calendar, so adjustments for this effect apply to different months over the years. The adjustment was made after the detection of a significant influence on travel for Malaysia, Indonesia and several North African and Middle Eastern countries associated with the start and/or end of the Islamic month of Ramadan. The estimates for Total South-East Asia and Total North Africa and the Middle East were also corrected as a consequence of these corrections. Other time series did not have a significant Ramadan effect and were not corrected.
• Diwali - Diwali marks the beginning of the Hindu New Year and is celebrated in autumn (northern hemisphere) or spring (southern hemisphere) every year. An adjustment was made after the detection of an influence on visitor arrivals from Singapore.
• Easter - Easter falls on the Sunday after the ecclesiastical Full Moon that falls on or after March 21. It is therefore observed between late March and late April. Adjustments were made to movements from a number of countries.  

10. Seasonal adjustment procedures do not aim to remove the irregular or non-seasonal influences which may be present in any particular month, such as the effect of major sporting and cultural events, changes in airfares and the fluctuation of the Australian dollar relative to other currencies. Irregular influences that are highly volatile can make it difficult to interpret the underlying movement of the series even after adjustment for seasonal variation. Trend estimates take these irregular influences into account.

11. Trend estimates for short-term overseas visitor arrivals and short-term Australian resident returns are derived by applying a 13-term Henderson weighted moving average to all months of the respective seasonally adjusted series (after correcting the series for large extremes or changes in level) except the ends. A different set of specially designed Henderson moving averages are applied to the initial and last six months where the 13-term version cannot be used due to a lack of data points. While this technique enables smoothed data for the latest period to be produced, it does result in revisions to the smoothed series, principally of recent months, as additional observations become available. There may also be revisions as a result of the re-estimation of the seasonal factors. For further information, see A Guide to Interpreting Time Series - Monitoring Trends (cat. no. 1349.0) and Time Series Analysis Frequently Asked Questions  (cat. no. 1346.0.55.002).

12. Under concurrent seasonal adjustment, the most recent seasonally adjusted and trend estimates are likely to be revised when estimates for subsequent months become available. The trend revision is a combined result of the revision of the seasonally adjusted estimates and the revision derived from the use of asymmetric moving averages as future data become available. ABS research shows that about 75% of the total revision to the trend estimate is due to the use of different asymmetric moving averages when the estimate for the next time period becomes available. To assess the reliability of the trend estimate, the 'what-if' charts present trend estimates under two different scenarios for the next time period. The charts show only the impact due to the changes of the asymmetric moving averages and do not include the unknown impact of revision to seasonal factor estimates that would arise when the estimate for the next time period becomes available.

13. Occasionally situations occur that necessitate breaks being applied to the trend series. These breaks are necessary because of a change in the underlying level of the series. While the breaks apply to an individual country (e.g. Pakistan), a consequence is that breaks are also applied to the regional total series (e.g. Total Southern Asia) and the Total series.

14. Trend breaks currently included in the STVA and STRR trend series are as follows:

• Fiji - June 2000: decrease in STVA movements - Coup in Fiji
• Indonesia - December 1997: decrease in STVA movements - Asian Financial Crisis
• Korea - December 1997 and January 1998: decrease in STVA movements - Asian Financial Crisis
• Other North Africa and the Middle East - September 2003: Increase in STVA movements - Gulf War
• Pakistan - April 2016: increase in STVA movements - suicide bombing attack on 27th March, major floods on 3rd April, and earthquake on 10th April
• Poland - November 2002: decrease in STVA movements
• Sweden - September 2008: decrease in STVA movements - Global Financial Crisis
• Thailand - August 1997: decrease in STVA movements - Asian Financial Crisis  
• Fiji - July 2009: increase in STRR movements - Additional flights available direct to Fiji from Melbourne and Adelaide
• Turkey - March 2016: decrease in STRR movements - Ankara suicide bombing attack
• Japan - April 2011: decrease in STRR movements - Fukushima earthquake  

15. For a detailed discussion and analysis of OAD time series estimates, see the ABS Demography Working Paper 2004/2 - Interpretation and Use of Overseas Arrivals and Departures Estimates (cat. no. 3106.0.55.002).

16. For information looking at the implications of unusual external events on ABS time series, see the ABS Feature Article: When It's not "Business-as-usual": Implications for ABS Time Series (cat. no. 1350.0 for Aug 2009).

Technical note - seasonally adjusted and trend estimates

1. Seasonally adjusted and trend estimates add to the understanding of overseas arrivals and departures (OAD) statistics. Seasonally adjusted estimates allow users to analyse short-term movements including irregular impacts on the series, while trend estimates provide a better method to analyse and monitor the underlying direction of the series. In most cases, the trend series is the best source of information on the long-term direction of these statistics.

2. The following graphs are provided to illustrate variations in the seasonally adjusted and trend series for selected countries. These graphs cover the period June 2009 to June 2019.

Overseas visitor arrivals - short-term trips

Selected source countries.

3. The graph for:

• France shows a major change of the seasonally adjusted series in April 2010 with a decrease in travel due to volcanic eruptions in Iceland, which closed major airports in Europe for one week
• Sri Lanka shows one in March 2015 due to increased travel to attend the ICC Cricket World Cup, in which a majority of Sri Lankan games were played in Australia
• New Zealand shows one in September 2011 with more New Zealanders staying home due to New Zealand hosting the 2011 Rugby World Cup.

Australian resident returns - short-term trips

Selected destinations.

4. The graph for:

• Brazil shows major changes of the seasonally adjusted series due to increased travel by Australians in July 2014 and August 2016. These dates coincided with the FIFA World Cup and the Olympics (held in Rio de Janeiro), respectively. 
• Vanuatu shows one due to decreased travel by Australians in April 2015 after a series of disruptions of air travel due to severe tropical cyclones, most notably Cyclone Pam in March 2015. 

5. Sometimes there are abrupt and sustained changes in the underlying behaviour of short-term movement series termed ‘trend breaks.’ Given that these changes can distort trend estimates, the ABS takes such breaks into account when smoothing seasonally adjusted series.

6. The graph for:

• Japan shows a break in the trend series due to decreased travel by Australians from April 2011 after the major earthquake and tsunami in March 2011 and subsequent radiation exposure incidents.

Statistics and variables available

Abs products.

1. The ABS may have other relevant data available on request. Generally, a charge is made for providing this information. Inquiries should be made to the National Information and Referral Service on 1300 135 070.

2. The following variables for overseas arrivals and departures data are available on request:

• Category of movement (e.g. permanent arrival, short or long-term visitor arrival, short or long term resident return, short or long-term visitor departure, short or long term resident departure)
• Country of citizenship (nationality)
• Country of residence/stay - only available for arrivals (e.g. for a visitor arriving their country of residence, for resident returning their country of stay)
• Direction - arrival or departure
• Duration of stay (i.e. actual time spent in or away from Australia, for visitors arriving it is based on intended length of stay)
• Main reason for journey - only available for arrivals (not available for permanent arrivals)
• Mode of transport (air or sea)
• Port of clearance (i.e. the air or sea port where a traveller is cleared for international travel by the Australian Border Force)
• Reference day/date
• Reference month
• Reference year (available back to 1976)
• State or Territory of clearance (i.e. the state or territory where a traveller is cleared for international travel by the Australian Border Force)
• State or Territory of residence/stay (i.e. for a resident the state/ territory where they live or will live, for a visitor their state/ territory of stay)
• Visa applicant type - primary or secondary (available from July 2004)
• Visa subclass (available from July 2004)

Related external products

1. Related statistics are also published by:

• Department of Home Affairs, available on the department's website https://www.homeaffairs.gov.au.
• Tourism Research Australia, available on the department's website http://www.tra.gov.au/.
• Department of Infrastructure, Transport, Regional Development and Communications' website https://bitre.gov.au/statistics/index.aspx .