The ONLY 2 Exercises That Built My Six Pack Abs
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Date: 2024-09-09
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Comments and reviews: 20
MartialistKS
For exercise 2 you can simulate having the mat by just scooting back on a flat bench until your shoulder blades are off the top edge of the bench. This lets you stretch your torso backwards similarly to how the ab pad would allow for, you just have to focus on actually working the full range of motion. When I do this I put a dumbbell on the seat of the bench to offset my weight being over the edge of the bench (but depending on your bench you may not need to) just for safety to prevent the bench from tipping. I hold my legs up vertical to take my hip flexors/leg weight out of the movement and I'll hold a 10 lb weight directly against my upper chest. If you hold a weight directly to your chest you won't need a lot of additional weight, it's a lot harder than simply holding the weight in front of you while doing the movement.
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For exercise 2 you can simulate having the mat by just scooting back on a flat bench until your shoulder blades are off the top edge of the bench. This lets you stretch your torso backwards similarly to how the ab pad would allow for, you just have to focus on actually working the full range of motion. When I do this I put a dumbbell on the seat of the bench to offset my weight being over the edge of the bench (but depending on your bench you may not need to) just for safety to prevent the bench from tipping. I hold my legs up vertical to take my hip flexors/leg weight out of the movement and I'll hold a 10 lb weight directly against my upper chest. If you hold a weight directly to your chest you won't need a lot of additional weight, it's a lot harder than simply holding the weight in front of you while doing the movement.
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Roel93
. You're lying on a bench. How is this pad stretching your abs There's no resistance from gravity or anything like bands/cables/machines pulling your abs back. This doesn't work. The best way to stretch your abs with resistance is pulled up leg raises. The problem with hanging leg raises is that physics make you swing back a little since that's your center of gravity, meaning there's no stretch on the abs when you're back in the starting position. With pulled up leg raises on the contrary, the abs are stretched when your legs hang all the way down.
I guess you could manage the same stretch with arm supported leg raises if the handles aimed 45 degrees up rather then being flat. I think that makes it easier to understand the difference between pulled up and hanging leg raises.
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. You're lying on a bench. How is this pad stretching your abs There's no resistance from gravity or anything like bands/cables/machines pulling your abs back. This doesn't work. The best way to stretch your abs with resistance is pulled up leg raises. The problem with hanging leg raises is that physics make you swing back a little since that's your center of gravity, meaning there's no stretch on the abs when you're back in the starting position. With pulled up leg raises on the contrary, the abs are stretched when your legs hang all the way down.
I guess you could manage the same stretch with arm supported leg raises if the handles aimed 45 degrees up rather then being flat. I think that makes it easier to understand the difference between pulled up and hanging leg raises.
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hollowedboi5937
I feel we get so much conflicting info because of all these exercises and purposes. Any work should be good whether for popping those suckers out or stability. Just stay consistent and find what works for you
What I’ve learned from all these videos is to get abs physically it’s upper body crunch movement and lower body reverse crunch movement
For stability its to learn how to move with an engaged core which will help your ab workouts too.
For obliques its rotational movements which can be alternating versions of crunch and reverse crunch, or some straight arm cable rotation stuff like wood cutters and all that. But again.
Find what works for you.
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I feel we get so much conflicting info because of all these exercises and purposes. Any work should be good whether for popping those suckers out or stability. Just stay consistent and find what works for you
What I’ve learned from all these videos is to get abs physically it’s upper body crunch movement and lower body reverse crunch movement
For stability its to learn how to move with an engaged core which will help your ab workouts too.
For obliques its rotational movements which can be alternating versions of crunch and reverse crunch, or some straight arm cable rotation stuff like wood cutters and all that. But again.
Find what works for you.
reply
somethingandahalf
knee raises with roes pointing as downwards as possible was a major cue for me in engaging my abs properly and you dont need to push your knees all the way up to your chest. another important cue was to always keep knees/legs extended forwards throughout the motion to keep abs engaged all the time. want your upper abs to burn like crazy its simple - do knee raises until 2 or 3 reps in reserve and then continue in a superset with leg raises up until reaching a 90 degree angle. wont be able to do too many but you will feel every rep. much easier to do and control than rope crunches which requires great mind muscle connection to execute properly
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knee raises with roes pointing as downwards as possible was a major cue for me in engaging my abs properly and you dont need to push your knees all the way up to your chest. another important cue was to always keep knees/legs extended forwards throughout the motion to keep abs engaged all the time. want your upper abs to burn like crazy its simple - do knee raises until 2 or 3 reps in reserve and then continue in a superset with leg raises up until reaching a 90 degree angle. wont be able to do too many but you will feel every rep. much easier to do and control than rope crunches which requires great mind muscle connection to execute properly
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lyly21394
Hi Jeremy,
I can't tell you how much I enjoy watching your videosthey're fantastic!
Regarding the personalized program, I completed the quiz, but I’m unable to make the payment at the moment. I’ll definitely do so as soon as I can.
As I mentioned in my email reply, it might be helpful to add neck injury as an option in the health issues section of the quiz. I don’t recall what I selected, but I really wish I had seen neck problem listed, as it significantly limits my ability to perform ab exercises.
Thank you so much for the videos!
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Hi Jeremy,
I can't tell you how much I enjoy watching your videosthey're fantastic!
Regarding the personalized program, I completed the quiz, but I’m unable to make the payment at the moment. I’ll definitely do so as soon as I can.
As I mentioned in my email reply, it might be helpful to add neck injury as an option in the health issues section of the quiz. I don’t recall what I selected, but I really wish I had seen neck problem listed, as it significantly limits my ability to perform ab exercises.
Thank you so much for the videos!
reply
ohhhbirdy5975
Bodyweight exercises alone are unlikely to result in visible abs, as they primarily focus on burning calories rather than building muscle. For effective abdominal development, incorporate weighted ab crunches or use machines, applying progressive overload just as you would with any other muscle group. As long as your body fat percentage is within a healthy range, this approach will lead to visible abs.
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Bodyweight exercises alone are unlikely to result in visible abs, as they primarily focus on burning calories rather than building muscle. For effective abdominal development, incorporate weighted ab crunches or use machines, applying progressive overload just as you would with any other muscle group. As long as your body fat percentage is within a healthy range, this approach will lead to visible abs.
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Sleepierhead
I barely train abs at all but recently I tried giving them a shot with machine crunches. I’ve been training for 2 years now but the moment I was at my 5th rep, my mid back seized up my core with pain & I could barely breathe as if it’s the aftermath of getting socked in the ribs with none of the impact. I also experience this when I do leg raises or even beginner crunches. Anybody know a fix
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I barely train abs at all but recently I tried giving them a shot with machine crunches. I’ve been training for 2 years now but the moment I was at my 5th rep, my mid back seized up my core with pain & I could barely breathe as if it’s the aftermath of getting socked in the ribs with none of the impact. I also experience this when I do leg raises or even beginner crunches. Anybody know a fix
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alisyed8399
can you make a combined video/summary of all the best exercises for your body such as adding the best abs exercise shown here, then the best chest and best shoulder and anything else that you have done, or even make a complete guide to get cut. Like including the best calorie burner per minute for low intensity and high intensity, maybe posture, and diet. This would be much appreciated
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can you make a combined video/summary of all the best exercises for your body such as adding the best abs exercise shown here, then the best chest and best shoulder and anything else that you have done, or even make a complete guide to get cut. Like including the best calorie burner per minute for low intensity and high intensity, maybe posture, and diet. This would be much appreciated
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unjaded2
Great info Jeremy . in 1977 our PE teacher MR STEIN (former drill sgt) showed us that crunch movement. also the same with bent legs raises pushing your hips up off the ground to activate the abs. then HELLO DOLLIES leg raises. he was a beast and we all cussed him, silently. still to this day i can do most all the calisthenics he taught us. i still say F those burpees. ahahahaa
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Great info Jeremy . in 1977 our PE teacher MR STEIN (former drill sgt) showed us that crunch movement. also the same with bent legs raises pushing your hips up off the ground to activate the abs. then HELLO DOLLIES leg raises. he was a beast and we all cussed him, silently. still to this day i can do most all the calisthenics he taught us. i still say F those burpees. ahahahaa
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slave3. 6billion
The only issue I personally have with the advice of cable crunches is that I find that adding too much resistance makes the abs blocky. I've seen the people who do this at the gym and it's like that have one large ab or even look fat but not a six pack. I really hate cable crunches for this reason. Personally I prefer a light weight but higher reps and keep body fat low.
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The only issue I personally have with the advice of cable crunches is that I find that adding too much resistance makes the abs blocky. I've seen the people who do this at the gym and it's like that have one large ab or even look fat but not a six pack. I really hate cable crunches for this reason. Personally I prefer a light weight but higher reps and keep body fat low.
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yuichips2780
As much as I like videos like this I get a little thorn with core training. For one, I know it's meant to focus on the abs hypertrophy. But also there's a lot of routines that looks like they're mixing cardio in and I'm not sure if that's good for anything, like resistance. It would be cool to see some obliques exercises here too, even if it's probably the good old ones
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As much as I like videos like this I get a little thorn with core training. For one, I know it's meant to focus on the abs hypertrophy. But also there's a lot of routines that looks like they're mixing cardio in and I'm not sure if that's good for anything, like resistance. It would be cool to see some obliques exercises here too, even if it's probably the good old ones
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felipearbustopotd
Cool - you featured the The Bioneer 0: 20
I use a variant as seen at 06: 41.
Instead of a rope, I use a looped band.
I place the lower portion of the band around my forehead and only use the hands as a means of ensuring the looped band stay in place. Not only do your abs get a workout, but so does your neck.
I call this the FA Crunch.
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Cool - you featured the The Bioneer 0: 20
I use a variant as seen at 06: 41.
Instead of a rope, I use a looped band.
I place the lower portion of the band around my forehead and only use the hands as a means of ensuring the looped band stay in place. Not only do your abs get a workout, but so does your neck.
I call this the FA Crunch.
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lars3509
I use an declined bench and curl my back backwards at the bottom position (without touching) to get stretch in the abs. Fix the hips in that position and then curl upwards. It has basically the most weight in the stretched position and also trains stabilization, as you actually need to hold up the weight all the time. Add weights to increase difficulty.
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I use an declined bench and curl my back backwards at the bottom position (without touching) to get stretch in the abs. Fix the hips in that position and then curl upwards. It has basically the most weight in the stretched position and also trains stabilization, as you actually need to hold up the weight all the time. Add weights to increase difficulty.
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phkit420
I have a 6 pack
And it took
4 sets of 4-6 exercises
At high intensity
6 days a week for 8 months
Combined with an hard labouring job and active lifestyle outside of the gym
And moderately healthy diet
Can you do it
I don’t know
But there’s nothing I can say to make it happen
It’s literally all on you
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I have a 6 pack
And it took
4 sets of 4-6 exercises
At high intensity
6 days a week for 8 months
Combined with an hard labouring job and active lifestyle outside of the gym
And moderately healthy diet
Can you do it
I don’t know
But there’s nothing I can say to make it happen
It’s literally all on you
reply
kentlasater6202
Many men who have or are overweight have Diastasis Recti or doming of connecting tissue between rectus muscle. This opens up strong possibilities of hernia or other damage to the 6 pack. I have it. I'm down 30 lbs, but need to lose another 30. What exercise would you recommend for those of us with Diastasis Rect
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Many men who have or are overweight have Diastasis Recti or doming of connecting tissue between rectus muscle. This opens up strong possibilities of hernia or other damage to the 6 pack. I have it. I'm down 30 lbs, but need to lose another 30. What exercise would you recommend for those of us with Diastasis Rect
reply
luka_9196
Could you worsen a herniated disc if you this exercise because I’ve read online that at the beginning you shouldn’t do exercises that bent and put pressure on the disc is it true Are these two exercises good for someone with this problem. Thanks
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Could you worsen a herniated disc if you this exercise because I’ve read online that at the beginning you shouldn’t do exercises that bent and put pressure on the disc is it true Are these two exercises good for someone with this problem. Thanks
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bestofbests-1
Bro, ur content is so good I'm follow u from long time.
With the knowledge provided by u guys I did lost my tummy but my love handle are standing out.
Bro, please share few affective forms of exercises to reduce LOVE HANDLES.
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Bro, ur content is so good I'm follow u from long time.
With the knowledge provided by u guys I did lost my tummy but my love handle are standing out.
Bro, please share few affective forms of exercises to reduce LOVE HANDLES.
reply
jeremy_ethier
Wow simply just wow bro you are doing a excellent and brilliant thing by telling about the only 2 exercises for buit our abs muscle and keep it up and keep up the great work as always and take care
Keep smiling always
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Wow simply just wow bro you are doing a excellent and brilliant thing by telling about the only 2 exercises for buit our abs muscle and keep it up and keep up the great work as always and take care
Keep smiling always
reply
craigarmstrong6641
It's interesting to think about this same principle when it comes to our spinal erectors. Using bodyweight exercises while allowing rounding would theoretically produce a greater stimulus for hypertrophy, no
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It's interesting to think about this same principle when it comes to our spinal erectors. Using bodyweight exercises while allowing rounding would theoretically produce a greater stimulus for hypertrophy, no
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carl5959
Is it fair to say that six pack abs are only really for aesthetics, and core exercises are more useful for function and athleticism So doing these with a straight back is actually more useful for mobility and strength
reply
Is it fair to say that six pack abs are only really for aesthetics, and core exercises are more useful for function and athleticism So doing these with a straight back is actually more useful for mobility and strength
reply
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