A well-defined six pack is a sign of a strong core, but most people rely on traditional exercises like crunches and sit-ups. While these exercises can be effective, they fail to challenge the core in varied and functional ways.
To build an impressive and functional six pack, incorporating unusual yet science-backed exercises is key. These exercises target multiple planes of motion, engage stabilising muscles, and enhance athletic performance.
Here are six unconventional movements that will help you develop an incredible six pack.
1. Dragon Flags
Dragon flags are a high-tension core movement that challenges both the rectus abdominis and deep stabilising muscles. Popularised by Bruce Lee, this exercise requires significant core control and strength.
How to Perform
- Lie flat on a bench or the floor and grip a sturdy object behind your head.
- Keep your body rigid and lift your legs and hips towards the ceiling.
- Lower yourself in a controlled manner while keeping your body straight.
- Avoid touching the floor and repeat.
Scientific Backing
Research shows that exercises requiring high levels of eccentric contraction, like the dragon flag, are effective at inducing muscle hypertrophy and strength gains (Hedayatpour & Falla, 2015).
2. Hanging Windshield Wipers
Hanging windshield wipers build rotational core strength, targeting the obliques and rectus abdominis while improving grip endurance.
How to Perform
- Hang from a pull-up bar with a firm grip.
- Raise your legs until they are parallel to the ground.
- Rotate your legs from side to side in a controlled motion.
- Keep your core engaged to prevent excessive swinging.
Scientific Backing
Rotational core exercises have been shown to enhance trunk stability and performance in various sports (Kibler et al., 2006). The hanging windshield wiper’s demand for isometric contraction increases neuromuscular activation.
3. Ab Rollouts
The ab rollout is an anti-extension core exercise that significantly challenges the anterior chain.
How to Perform
- Kneel on the floor and hold an ab wheel or barbell with plates.
- Slowly roll forward while keeping your core engaged.
- Extend as far as possible without losing tension.
- Pull back using your core muscles.
Scientific Backing
A study by Escamilla et al. (2010) found that ab rollouts activate the rectus abdominis and external obliques more effectively than traditional crunches.
4. Landmine Anti-Rotation Twists
This exercise targets rotational stability, which is essential for core function and athletic performance.
How to Perform
- Anchor a barbell in a landmine attachment.
- Hold the end of the barbell with both hands and extend your arms forward.
- Rotate the barbell from side to side in a controlled motion.
- Keep your hips stable and engage your core.
Scientific Backing
Anti-rotation exercises have been shown to improve core stability, which is critical for injury prevention and sports performance (Behm et al., 2010).
5. Copenhagen Side Plank
This advanced side plank variation builds oblique strength and improves core stability.
How to Perform
- Place one foot on an elevated surface, such as a bench.
- Keep the opposite leg hovering below.
- Support your body on your forearm and hold the plank position.
- Maintain core engagement and avoid sagging.
Scientific Backing
Studies show that side plank variations, especially those involving a leg lift, significantly activate the obliques and contribute to trunk stability (Ekstrom et al., 2007).
6. Dead Bugs with Resistance Bands
Dead bugs are a highly effective anti-extension core movement that improves spinal stability.
How to Perform
- Lie on your back with your arms and legs extended.
- Attach a resistance band to a stable anchor and hold it overhead.
- Lower one arm and the opposite leg while keeping your core engaged.
- Return to the starting position and repeat on the other side.
Scientific Backing
Research suggests that dead bugs enhance neuromuscular control and core endurance, which are crucial for injury prevention (Hodges et al., 2001).
Conclusion
Building an incredible six pack requires more than just crunches. Incorporating unconventional exercises like dragon flags, hanging windshield wipers, ab rollouts, landmine anti-rotation twists, Copenhagen side planks, and dead bugs with resistance bands provides a greater challenge and better results. These exercises improve core strength, endurance, and functionality, leading to a more defined and powerful midsection.
Key Takeaways
Bibliography
- Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M. (2010). The use of instability to train the core musculature. Journal of Strength and Conditioning Research, 24(6), pp.1673-1682.
- Ekstrom, R.A., Donatelli, R.A. and Carp, K.C. (2007). Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy, 37(12), pp.754-762.
- Escamilla, R.F., Babb, E., DeWitt, R., Jew, P., Kelleher, P., Burnham, T., Busch, J., D’Anna, K. and Mowbray, R. (2010). Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Journal of Orthopaedic & Sports Physical Therapy, 40(5), pp.265-276.
- Hedayatpour, N. and Falla, D. (2015). Physiological and neural adaptations to eccentric exercise: mechanisms and considerations for training. BioMed Research International, 2015.
- Hodges, P.W., Cresswell, A.G. and Thorstensson, A. (2001). Core stability and motor control. Exercise and Sport Sciences Reviews, 29(1), pp.26-31.
- Kibler, W.B., Press, J. and Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), pp.189-198.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.