These are the only 2 exercises you need to build six-pack abs fast. You can build abs at home or in a gym, all you need is a dumbell and a decline bench. This ab workout is as effective as it is simple. This video will help you with both the ab exercise and diet portion to see your upper and even lower abs pop fast.
At the top of the list of highly desirable fitness goals is six-pack abs. So it should come as no surprise that there are a lot of gimmicks and Quick Fix Solutions out there that take advantage of your desire to have a ripped midsection. However this video is different, in fact, it's the exact opposite. The two exercises that we're going to go over are really the only exercises that you need to develop the rectus abdominus muscle that makes up your six-pack. So many people spend a ton of hours in the gym doing many complex variations of ab exercises that require special equipment tons of sets, tons of reps, and tons of time. But you truly don't need any of that and if you follow what I'm going to show you in this video you'll learn how to get six-pack abs with just a 15-minute ab-specific workout once or twice a week. That is really all you need for your ab muscle development. These exercises that I'm about to go over have not only helped countless clients of mine achieve a six-pack but they are also the two exercises that I credit almost all of my ab growth and development to.
First, I need to mention the fact that this workout is highly reliant on getting your abs stronger and adapting them to higher and higher intensities. What most people get wrong with abs is that they train them differently than other muscles in their body. They'll go to the gym to train their shoulders by doing military presses with a heavyweight, then they'll train their legs by doing squats with a heavy weight, and then their chest by bench pressing with. you guessed it a heavy weight, but when it comes to abs all a sudden everyone starts changing things. which you shouldn't do. Suddenly you have people doing tons of reps using no weights, or they'll be primarily focusing on isometric exercises like planks, which there's nothing really wrong with planks but you're typically not training your biceps with an isometric hold so why are you training your abs that way especially if your time is limited and you have a busy schedule
So the bottom line is that we want to focus on these two exercises that allow for a full range of motion with a concentric and an eccentric contraction, and we want to use heavy weight loads that we purposefully focus on increasing overtime. That's what will build your rectus abdominus fast.
Now the first exercise and definitely by far the best exercise that I credit almost all my results to is the declined situp. First I'll explain the end goal of how you want to perform this exercise and then I'll give you some other options to progressively work your way up there if you're a beginner. So you're going to want to set the decline bench at the highest angle that's available. Then grab a dumbbell and get yourself positioned at the top of the incline. Bring the dumbbell behind your head. Then lower your upper back down to the bench in a controlled manner by contracting your abs the whole way down. Once your upper back touches the bench sit back up until you're almost back to the starting position, but before you get to the point where you're completely upright you'll just go right back down into the next rep.
If you're a beginner you want to first develop the ability to to regular decline situps at the highest angle. So your first goal will be to continually increase the incline each time you practice this exercise until you can set the bench at its highest incline. Each time you're able to complete 8 to 10 reps it's time to increase the incline. Then once you're at the highest incline your goal will be to start with a light weight like 5 or 10 lbs in front of your chest which is easier than going behind the head. So once you're able to do 8 to 10 reps of that, you'll want to now shift this weight behind your head. Then progressively overload by increasing the weight each time your abs get strong enough to complete 8 to 10 reps with the current standard weight load that you're using.
The second exercise is one that most of you probably associate with lower abs, but both the first and second exercises will target your entire rectus abdominus. You would want to ideally perform the second exercise on a decline bench, but it can be done on the floor too. Set the decline bench to a 45-degree angle, and then grab the pads or another part of the decline bench with your hands to prevent yourself from sliding down. You will want a light dumbbell between 5 to 20lbs positioned between your feet before starting. Grab the dumbbell with your feet wrapped around each side, and raise it while focusing on
Used to love the decline bench sit up. But I found that it was compromising my knee joint I switched to kneeling cable crunch down, which is a great exercise that allows you to use heavy weight l'll have to give the second exercise a try for lower abs Date: 2025-03-21
johntyrrell1549 Sit ups with the weight behind your head are scarily difficult. I can do infinite sit ups, nearly infinite with the weight in front of me, but when i train with a kettle bell behind my head I'll fail in 10 to 12 reps.
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moea7384 Bro real question. The issue I have with ab workout is I'll get one set in then I get the worst stomach muscle cramp to the point where I can't even do anymore raps or sets what's the solution for that.
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tetsuryuu01 Do you perhaps have similar exercices but without equipement Currently I just started university and my parents advise me to not waste time at the gym for my 1st year and just do home workout
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maximpavlov2599 I was doing exactly these 2 exercises for the last 6 months and they were a real gamechanger! Especially dragon flags. Very informative and useful video, keep doing what you're doing man
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Angelbonilla1982 If u have back problems, it's not easy either! Like myself, I only do 2 days of abs due to my health conditions. They never show what type of exercise to do for us with back issues.
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MoparMuscle187 I get the SAME abdominal CRAMP when I try to do ANY ab exercise. It's been happening for over 15 years! I could never figure out the problem. so frustrating!
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hurdyb1 THANK YOU for including the pieces outside of the exercise. That's more important than the exercise. Abs are made in the kitchen.
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kissyou1030 Bro any chest exercise for chest muscles hypertrophy for person who have gone through complete chest tissue removal surgery reply
