So you want a six pack huh?
With so many bullsh*t “six-pack shortcut” ads out there telling you that you can get abs in six minutes, I decided to let you guys in on a little secret — you ready for it? There isn’t one. Building a nice six-pack takes consistent time and effort, that’s the bottom line. I’m here to give you guys straight-up, real knowledge on how to build a better set of abs. I’m gonna go over my three favorite ab exercises that I throw in at the end of my workouts every 2-3 days. Now here’s a little disclaimer: Just doing these exercises isn’t going to be enough, there’s another thing called nutrition too. If you expect to have those head-turning abs without focusing on your nutrition too, then you’re never going to get them. I know its a cliché thing to say, but if it was easy everybody would be doing it people. So are you ready to feel the burn?
Weighted Cable Crunches
If you ever wonder how people get those poppin’ abs, its because of weighted cable crunches. By adding weight to your ab exercises you’re giving them more and more reason to grow. Remember, your abs are a muscle just like every other muscle in your body, they respond to resistance too. Below is a description of how to perform these, and a couple pictures demonstrating a few key points in the overall movement.
Kneel down by a high-pulley that has a rope attachment.
Grab and pull the rope down so your hands are by your cheeks.
Loosely let the weight pull you up until your lower back is arched a bit (this is the starting position).
Flex the waste and contract the abs while you pull your elbows down towards your thighs, make sure to exhale and really feel your abs contracting. Hold at the bottom for a second.
Slowly return to the starting position while constantly keeping that mind-muscle connection and contracting those abs.
For starters try 3 sets of 12-15.
Hanging Leg Raises
For most people, your lower ab area is where you usually store the most of your excess fat, but underneath that fat is by far the most stubborn part when it comes to having your abs show: the lower abs. These hanging knee tucks can help build up those lower abs so when you do shed that last bit of lower belly fat, your abs are gonna be looking pretty damn good. Here’s how to do them.
Find a pull-up or chin-up bar and hang from it with both arms extended (you can either use a wide grip or a neutral grip, whatever is most comfortable).
With your legs together, raise them until they make a 90 degree angle as seen in the picture.
Make sure you breathe out and hold the top position for a second.
Slowly return to the starting position, all while keeping constant tension on your abs.
For starters try 3 sets of 15.
Weighted Russian Twists
Now with cable crunches and hanging leg raises, you’re targeting the upper and lower abs, but we can’t forget about the obliques. Weighted Russian twists are a great exercise to help build that core strength and give your abs a complete overall look. Let’s see how it’s done.
Lie down on the floor with either a partner holding your feet down, or by putting them underneath a sturdy anchor point.
Lean back and make a v-shape between your torso and your legs (this is your starting position).
Put your arms straight out holding a comfortable yet challenging weight and twist to the right until your arms are parallel to the ground (remember to exhale).
Move back to the starting position and repeat to the left side.
Do this motion back and forth for the correct number of repetitions.
For starters try 3 sets of 10 on each side.
So there ya have it guys, my favorite ab exercises that has helped me get a six-pack, and can definitely help you get there too. Just remember, these alone won’t get you there. Be sure to have a good sense of nutrition as well, something I will be posting about soon. Much love and stay tuned.
Your Loyal FitDude,