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Abs are the centerpiece of an awesome physique. Not only do they look great, but having a shredded midsection gives you the appearance of looking bigger and more muscular. The tapered waist gives the appearance of broader shoulders creating that V-shape look.
Today I’m going to tell you the 5 very best exercises for carving out an extremely impressive six-pack.
Unfortunately the Personal Trainer in your gym is likely clueless as to how to get a six-pack – and he probably doesn’t have one himself.
Abs are not some mystical muscle that is different from all the rest. They need full-range contractions with constant tension…and added weight to train them to a high level of intensity. Not 1000 crunches or “planking” for long periods of times. You simply need repeated high-intensity muscular contractions.
The Top 5 Exercises For Carving Out A Six-Pack
(1) REVERSE CRUNCHES (with dumbbell)
These might also be called Weighted Lying Hip Raises. There are all manner of ways that people do these. I use a pretty uncommon form – but it’s incredibly effective, especially for the lower portion of the abs – the part most people have problems with.
Here’s a video of me demonstrating these a few years ago…
The added weight forces a very high-intensity contraction during the lower half of the rep. You’ll love how these feel…and what happens to those lower abs as a result!
(2) HANGING LEG RAISES (drop-set method)
These work the entire abs, but just like above, they place a little more stress on that lower portion. I prefer to use a drop-set method for these. This means I go to failure with a dumbbell between my feet, then I lose the dumbbell and keep going to failure again…an ‘extended set’ if you will.
Here’s a video of me doing a drop-set of hanging leg raises…
NOTE: If you’re liking these tips, make sure you grab my file that lists the most effective exercises for every single body part. Every muscle is covered! I call it The Exercise Bank.
You don’t have to go to your email to click a confirm link; the download link will appear immediately after you enter your details. Enjoy! 🙂
(3) KNEELING CABLE CRUNCHES
An overlooked movement. But it’s simply one of the best! It places smooth and constant tension on the whole midsection. The guys and girls with the best abs do this exercise – not surprising at all!
Here’s a video from a few years ago of me demonstrating this one…
(4) DECLINE SIT-UPS
You’ll often hear some people advising against sit-ups of any kind. They’re “dangerous” apparently. No they’re not. They’re fine…and effective when you do them correctly.
- Do not go too low. Your upper back does not need to touch the bench at the bottom of each rep.
- Place your hands across your chest – add a plate if you are strong enough.
(5) MACHINE CRUNCHES
The “anti-machine” brigade won’t like this choice, but they’d be wrong (as they are with many other things, too). Using a machine like the one in the pic below allows for really great constant tension to the placed on the abs. This machine also evenly hits the upper, middle and lower abs.
You can easily increase the weight as you get stronger over the weeks and months.
The only issue I see with this machine is some guys doing “half-reps”. Stop that. Lighten the load if you need to and do a complete full range. You’ll really feel the tension and muscle stimulation! If your gym has this piece of equipment, take advantage of it!
A WORD ON DIET
Exercises alone won’t get you a six-pack. Your total body fat percentage needs to be low enough to remove all the unwanted fat from your midsection. This is achieved through diet.
Your cutting diet needs to take you:
- Below 10% body fat if you’re a man
- Below 17% body fat if you’re a woman
Doing the above movements and getting your body fat below the targets listed above will result in an extremely impressive six-pack. Fact!
My Total Six Pack Abs fat-shredding program will take you below 10%. And take you there fast. T.S.P.A. is my full diet and training package for your entire body (not just your abs). You will simply torch fat week on week until you reach your goal.
Or let me take care of you. I can put together a custom diet/eating plan for you based on your personal stats on my Personal Coaching Page here. See the option called, ‘Mark, Get Me Shredded’. I can also design a workout or take care of other needs you have there – feel free to pitch a request to me.
Ok, hope that helps guys! For every 10-week THT training cycle, make sure you’re doing 2 or 3 of any of the above 5 movements for your abs to get the best results. Then switch to the other exercises during your next cycle.
Go kill your workout today!