Best Ab Exercises For 6 Pack Abs!
“You don’t have to train abs bro, they are already being trained during your compound lifts!” - Every gym bro ever
Yeah sure, you train them in anti-rotation & anti-flexion during compound lifts but if you want them to pop more, be more impressive, or be more visible at a higher body fat percentage you need to develop them like any other muscle group by shortening & lengthening the muscle.
In this video, you & I will go over 5 amazing exercises for more defined & stronger abs. These exercises will ensure you hit your upper & lower abs as well as your obliques.
EXERCISE #1 - Cable Crunches
A great exercise that has a very good ability to be overloaded.
Cable Crunches
#1 mistake I see people doing with this is moving their butt up & down
Your goal with this exercise is to flex & bend your spine, that’s it.
Set the cable up high & attach a rope then get on your knees a few feet from the machine
Then focus on bending your spine or bringing your elbows to your knees
Don’t move your butt!
tip: you can do side to side and work your obliques as well.
EXERCISE #2 - Hanging knee &/or leg raises
You can do these from a pull-up bar or a captain’s chair at the gym.
Hanging Knee/Leg Raises
If you can’t do hanging leg or knee raises do it on the captain’s chair
lift your knees up and try to lift your butt up a little at the end to really work your lower abs
think about trying to tuck your tailbone around & into your belly button
I know that sounds weird but it perfectly describes what you want to do at the end
EXERCISE #3 - DB Reverse Crunch on a Bench
DB Reverse Crunch On A Bench
Use your arm to help stabilize & support you as you lower your legs out & down while keeping your knees slightly bent
Then bring them back up & move your torso a bit forward getting that crunch movement
If this is too hard with weight, then just start with only body weight & work your way up
EXERCISE #4 - Weighted floor sit-up
Weighted Floor Sit-Up
With your legs straight, or bent, hold a lightweight into your chest to prevent some momentum
then… sit up
while trying to keep your heels on the ground & using minimum momentum
then go back down all the way without letting your heels come off the ground
EXERCISE #5 - Cable Chops
High to low, mid-height to mid-height, & low to high.
Cable Chops
Whichever heigh you choose make sure to…
Have your feet hip or shoulder-width apart
Grab the cable with both hands
your hips & knees can move or rotate a bit but make sure there’s not a massive amount of movement happening there
Also be sure not to bend your arms too much or you’ll be using more arms rather than your core
Okay, awesome, thanks ted. how many sets & reps do I do?
Frequency: 1-3 times per week.
Sets & Reps: 1-3 sets of 6-20 reps
Rest: 1-3 minutes between each set.
What’s Next Week?
I hope this helps you! If you need help please feel free to DM me on Instagram @tedshredss or email me: tedgormanpt@gmail.com. I’d love to give you free tips/advice or help clear up anything we talked about today.
Next week’s article/video is up for debate, go vote on my Instagram story if you want a say in what comes next week. It’s between biceps & hamstrings, lol.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
