When it comes to getting well-defined abs, it’s not just about having low body fat. “If that were true, why is it that some people get really lean, yet you still can’t see their abs, whereas others with just as much or even more body fat have abs that pop?” says Jeremy Ethier. The key lies in how you train them. And soon you will find out what are the 2 ab exercises for a 6 pack that you need to add to your core workout.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 6.5 million subscribers and he delivers clear information with sound background research.
Despite the abundance of over 500 ab exercises, only a select few will actually help you build a six-pack. So if you’re wasting time on planks or butterfly kicks hoping for bigger abs, think again. These movements stabilize your core, but they don’t contribute much to actual growth.
According to Ethier, the primary function of your abs is to bring your ribcage and pelvis together, essentially rounding the spine. Exercises that don’t take advantage of this are likely leaving your abs underworked, letting your hip flexors do all the heavy lifting. That’s why many people don’t see the results they expect even after consistent ab workouts.
Related: 8 Exercises for Sexy and Functional Abs
Table of Contents
Why Some Abs Pop, and Others Don’t
One major reason why some people’s abs stand out, even at higher body fat levels, is due to muscle growth. Building the thickness of your ab muscles can help them push through the layer of fat and become more visible. As Jeremy explains, “You can make them more visible by reducing the layer of fat between your abs and your skin, but another overlooked way is just to increase the size of your abs so they poke through that fat more.”
It all comes down to training your abs in a way that stimulates growth, much like any other muscle in your body. “Train them hard with progressive overload, but also give them time to rest,” Ethier recommends. And just like training for bigger quads or biceps, targeting your abs with specific movements that create both a stretch and contraction is essential.
The 2 Ab Exercises for a 6 Pack
After years of trial and error, Jeremy narrowed down his two favorite ab exercises, which have been instrumental in building his own six-pack.
1. Reverse Crunches for Lower Abs
Many people default to leg raises for targeting the lower abs, but as Jeremy points out, leg raises primarily challenge the abs at the top of the movement when they’re contracted, rather than in the stretched position. His preferred alternative is the reverse crunch, which focuses on engaging the lower abs by emphasizing the stretch at the bottom.
To do reverse crunches correctly:
- Lay back on a bench and bend your knees in towards your body.
- Focus on raising your hips and crunching your knees towards your chest.
- Avoid keeping your back flat, which would involve your hip flexors more than your abs.
The key is to create a “C-shape” rather than an “L-shape” as you lift your hips. This allows for a more significant contraction of the lower abs. For beginners, you can start by just lifting your tailbone off the bench without swinging your legs. As you get stronger, straighten your legs to simulate adding weight to the movement.
2. Rope Cable Crunches for Upper Abs
For targeting the upper abs, Jeremy suggests rope cable crunches. Crunches can be effective, but only if you avoid the common mistake of flattening your spine. Instead, focus on rounding your upper body into a “C-shape” as you fold your chest towards your pelvis.
Here’s how to do them right:
- Lock your hips at a 90-degree angle and avoid swinging back.
- Focus on extending and rounding your spine to stretch and contract your upper abs.
- Control the movement both on the way up and down to maximize the effectiveness.
The goal is to avoid using momentum and keep the tension on your abs. If regular crunches become too easy, you can switch to the more advanced version by using a rope cable and crunching away from the cable to increase the challenge in the stretched position.
3 Abs Exercises Better Than Sit-Ups for a Visible Six-Pack (No Equipment Needed)
Getting the Best Results from Your Ab Training
While Ethier’s two recommended exercises will help you build ab thickness, it’s essential to train your abs with the same principles as any other muscle group. That means incorporating progressive overload and allowing time for recovery.
- Frequency: Start with training your abs once a week, and gradually increase to twice a week if you’re serious about growing them.
- Sets and Reps: Aim for three sets of 6-12 reps for each exercise. Once you’re able to complete all three sets at 12 reps, it’s time to increase the difficulty, either by adding more weight or increasing the range of motion.
- Rest and Recovery: Abs, like other muscles, need time to recover and grow. Avoid overtraining them, and ensure they get adequate rest between sessions.
Finally, remember that even the most well-developed abs won’t show if they’re covered by fat. Pair your ab workout routine with a solid plan to reduce body fat, so those muscles you’ve worked hard to build can actually be seen.
Source: Deepkhicker on PixabayConclusion: Train Smart for Visible Abs
To achieve a six-pack, it’s not just about burning fat—it’s about building ab muscles that stand out. The combination of reverse crunches and rope cable crunches as outlined by Jeremy Ethier, combined with proper form and progressive overload, will help your abs grow and become more defined. And just like any other muscle, they need hard work, proper recovery, and patience to see results.
The Most Attractive Muscles (Scientific Analysis)
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.