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The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA)

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Rating: 4.0; Vote: 1

Ill show you how to craft the best ab workout for a six pack based on both scientific research and our anatomical understanding of the core muscles. So the first ab exercise were going to perform in the abs workout routine is the reverse crunch, which effectively favours the lower abs over the upper abs in terms of activation. What you want to do is before you even start, initiate something called posterior pelvic tilt. When you perform a rep, all I want you to think about is curling your pelvis up towards your belly button and think about contracting your lower abs. Build up this movement to roughly 2-3 sets of 15-20 reps done with bodyweight and full control, then move onto performing them weighted and/or with a decline implemented like so for 2-3 sets of 10-15 reps. Next, well move onto high to low woodchoppers, one of the best abs exercises available that works the obliques. For these, you want to keep your arms extended and elbows locked, and then use the one side of your obliques to rotate your torso down and across your body towards the opposite knee. Id recommend a set and rep range of roughly 2-3 sets of 10-15 reps, and adding more weight as this becomes easier. If you find difficulty with this movement then a viable alternative are bicycle crunches. Next, its time to move onto weighted crunches, which enable us to selectively emphasize the upper abs for well-rounded six pack abs. The key is that youre emphasizing the top down aspect of these movements by focusing on simply bringing the rib cage forward and down towards the pelvis. Your hips should simply remain stationary as you perform each rep. Youll want to use a moderate rep range of 2-3 sets of 10-15 reps and again, gradually overload these with more weight as your abs develop and strengthen overtime. The last exercise of this abs workout will be something called serratus jabs, which elicits very high activity of the serratus anterior. You can use a band or cable and set it up such that your arm travels upward during the jab. Then you want to simply perform an upward punching motion and reach as far as you can at the end position in order to protract that scapula and fully activate the serratus anterior. Again, use a rep range of 10-15 reps per side for these and overload it overtime by increasing the resistance. So to wrap the best ab workout for a six pack up for you: Exercise 1: Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight) BUILD UP TO: 2-3 sets of 10-15 reps (weighted/decline) Exercise 2: High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side OR Bicycle Crunches: 2-3 sets to failure (bodyweight) Exercise 3: Weighted Crunches: 2-3 sets of 10-15 reps Exercise 4: Serratus Jabs: 2-3 sets of 10-15 reps Id recommend performing this workout 1-3 times per week, which can either quickly be done after your main workouts or on your rest days. Now keep in mind though guys that this abs workout is just one piece of the puzzle. If you truly want to attain ripped abs then you need to pair your workouts with a nutrition plan that helps you both shred off fat effortlessly while providing your muscles with the fuel they need to recover and grow to the best of their ability after each workout. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how to train AND what to eat week after week in order lean down most effectively with science, just like several other members have been able to do with their Built With Science programs, then then take the analysis quiz below to discover which approach is best for you: Abs workout PDF download: : Music by Ryan Little - Think About You - RECTUS ABDOMINUS REVERSE CRUNCH BICYCLE CRUNCHES SERRATUS JABS
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Jessica
Does this work for women as well? I had been going to women trainers on youtube and their advice isn't terrible, but I'm not seeing anything significant or sustainable unless I kill myself with cardio. I just tried the reverse crunch for this video and already this is the simplest and best advice I've received about abs exercises.
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PhaLanX
Hi Jeremy, thanks for the video. I was trying the exercises for the 1st time. I was struggling with getting a good grip on the medicine ball on which I sit during the upper abs workout. You seemed to be sitting on the edge of the ball but I keep slipping down. Do you have a focused video on that upper ab exercise?
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Ryan
How come I'm in the 10-24% body range, and I have been on a low carb diet and have been doing cardio exercises, while running on the weekends for 3 months and still can't see any abs yet? Is doing weight lifting necessary, because I prefer cardio workout with dips, squats, leg raises, pushups, pull ups crunches etc
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Nisala
3: 35 - 1 - Reverse Crunches
4: 32 - 2 - High to Low Cable Woodchoppers (add weight as it becomes easier) /Bicycle Crunches (alternative)
5: 33 - 3 - Weighted Crunches (add weight as you get better)
6: 25 - 4 - Serratus Jabs (add resistance as you get better)
7: 04 - Summary
7: 12 - Workout Plan
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Jane
Hi Jeremy. I do have your program but would like to say you have forgotten about the TA, our Girdle muscle. Even though we don't see it it is integral to the RA as it's attached to the linea alba and provides support front and back of core. I like that you added the serratus as part of the core though.
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Joao
I see a lot of comments trash talking but still, one of the fewest youtubers that relate to viewer's necessity, besides the need to make money he still gives some content for free! Not seen much around
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Mike
I'm 60 years old and was watching the old dude work outs when I came across yours. Want to say thank you for study based development, I'll report back if age matters, I'm thinking not.
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KeithRobTV
Build by Science is hands down one of the best step by step work out programs in the fitness industry! I lost 30 pounds effortlessly and realistically thanks to J!
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Katie
If woman get down below 20% body fat they increase their chances of losing their period and can mess up their hormone levels. Woman need a higher body fat percentage.
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