The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA!)
Summary
TLDRThis video script outlines a comprehensive guide to achieving well-defined six-pack abs. It emphasizes the importance of diet to reduce body fat to around 10-12% for men and 14-18% for women. The script then details a targeted workout routine focusing on core muscles like the rectus abdominis, obliques, and serratus anterior. Exercises such as reverse crunches, wood choppers, weighted crunches, and serratus jabs are explained for optimal core development. The video also stresses the need for a nutrition plan to complement the workout for achieving a lean and sculpted midsection.
Takeaways
- 💪 Achieving a sculpted six-pack requires both a focus on diet to reduce body fat and targeted training to develop abdominal muscles.
- 🍽 For men, aim for a body fat percentage of 10-12% and for women, 14-18% to reveal abs.
- 🏋️♂️ Direct abs and core exercises are essential to develop the muscles once the fat is reduced.
- 🔍 Understanding the anatomy of core muscles like rectus abdominis, obliques, and serratus anterior is crucial for an effective workout.
- 👉 The rectus abdominis is divided into upper and lower abs, each activated differently and requiring specific exercises.
- 🌟 Starting with reverse crunches targets the lower abs effectively, using proper form to maximize muscle activation.
- 🔄 High to low wood choppers are recommended for oblique training, applying resistance along the muscle fibers' diagonal direction.
- 🚴♂️ Bicycle crunches are an alternative for oblique training, shown to be highly effective by the American Council of Exercise.
- 🏋️♀️ Weighted crunches emphasize the upper abs, focusing on the movement that brings the rib cage towards the pelvis.
- 🤸♂️ Serratus jabs are included to activate the serratus anterior, enhancing midsection definition and shoulder health.
- 📈 Progressive overload is key for muscle development; increase weight or resistance as exercises become easier.
Q & A
What is the primary goal of the discussed workout routine?
-The primary goal of the workout routine is to sculpt and develop a well-defined six-pack abs by targeting the core muscles effectively.
What is the recommended body fat percentage to reveal abs for men and women?
-For men, it is recommended to get down to around 10 to 12% body fat, and for women, around 14 to 18% body fat to reveal abs.
Why is it important to incorporate direct abs and core work into a fitness routine?
-Direct abs and core work are important to improve the development and overall appearance of the midsection once the abs are revealed through a proper diet.
What are the three main muscles that contribute to the appearance of the midsection?
-The three main muscles that contribute to the midsection's appearance are the rectus abdominis, the obliques, and the serratus anterior.
How can the rectus abdominis be selectively activated?
-The rectus abdominis can be selectively activated by focusing on exercises that target the upper and lower abs, as they are innervated by different nerves.
What is the first exercise recommended in the workout routine and why?
-The first exercise recommended is the reverse crunch, which is a bottoms-up abs exercise that effectively targets the lower abs. It is prioritized because it is taxing and helps to work the lower abs when they are fresh.
What is the correct form for performing a reverse crunch to maximize lower abs activation?
-The correct form involves initiating a posterior pelvic tilt by squeezing the glutes and contracting the abs to tilt the pelvis upwards before curling the pelvis up towards the belly button.
What exercise is suggested to focus on the obliques and how should it be performed?
-High to low wood choppers are suggested for the obliques. The exercise should be performed by rotating the torso down and across the body towards the opposite knee, keeping the arms extended and elbows locked.
How can weighted crunches help in developing the upper abs?
-Weighted crunches, such as stability ball crunches or cable crunches, emphasize the top-down aspect of the movement, which selectively targets the upper abs.
What is the purpose of serratus jabs in the workout routine and how should they be performed?
-Serratus jabs are included to activate the serratus anterior muscle, which adds definition to the midsection and aids in shoulder health. They should be performed with an upward punching motion, reaching as far as possible at the end position to fully protract the scapula.
How often should the recommended abs workout be performed and where can one find a detailed guide?
-The workout should be performed one to three times per week. A detailed guide can be found by visiting buildwithscience.com/abs-workout-pdf or by following the link provided in the description box of the video.
Outlines
💪 Achieving Six-Pack Abs: Diet and Core Training
This paragraph discusses the importance of diet and targeted training for achieving well-defined abs. It emphasizes that while a low body fat percentage (10-12% for men, 14-18% for women) is crucial for revealing abs, dedicated core exercises are necessary for their development. The paragraph introduces the core muscles involved in sculpting the midsection, including the rectus abdominis (upper and lower abs), obliques, and serratus anterior. It highlights the need to understand the anatomy of these muscles to effectively design an abs workout. The video promises to demonstrate how to create an optimal abs routine based on scientific research and anatomical knowledge.
🏋️♂️ Optimal Abs Workout Routine
This paragraph outlines a detailed abs workout routine designed to target all core muscles effectively. It starts with reverse crunches, emphasizing the importance of proper form for lower abs activation. The paragraph then moves on to rotational exercises like high to low wood choppers, focusing on oblique muscles. Weighted crunches are introduced as a top-down movement to target the upper abs, followed by serratus jabs to engage the serratus anterior. The recommended workout frequency is one to three times per week, and the video provides a downloadable PDF guide for convenience. The paragraph concludes with a reminder that abs workouts are only part of the equation; a proper nutrition plan is essential for fat loss and muscle growth.
Mindmap
Keywords
💡Six-pack abs
💡Body fat percentage
💡Core muscles
💡Rectus abdominis
💡Oblique muscles
💡Serratus anterior
💡Posterior pelvic tilt
💡EMG analysis
💡Exercise overload
💡Workout routine
💡Nutrition plan
Highlights
Achieving six-pack abs requires stripping off excess fat and focusing on diet.
Men should aim for 10-12% body fat and women for 14-18% to reveal abs.
Diet is crucial for revealing abs, but training is key for their development.
Understanding core muscle anatomy is vital for an effective abs routine.
Rectus abdominis is the muscle group associated with six-pack abs.
Obliques add definition to the midsection and contribute to a narrower waistline.
Serratus anterior adds definition and plays a role in shoulder health.
Abs routine should target various core muscles for an impressive midsection.
Reverse crunch is an effective bottom-up abs exercise for lower abs activation.
Proper form in reverse crunch is crucial for lower abs activation.
High to low wood choppers target obliques with weighted resistance.
Bicycle crunches are an alternative for high oblique activation.
Weighted crunches emphasize the upper abs for a top-down approach.
Serratus jabs activate the serratus anterior with protraction and upward rotation.
The workout should be performed one to three times per week.
Pairing the workout with a nutrition plan is essential for revealing and developing abs.
A free, mobile-friendly PDF guide is available for this abs workout routine.
For a comprehensive program, consider using a science-based approach for training and nutrition.
Transcripts
let's face it acquiring a sculpted set
of six pack abs is a goal that most of
us want to achieve most of us also know
that in order to achieve this we need to
strip off the excess fat that's covering
our abs by focusing on our diet and you
have to do this until you get down to at
least around 10 to 12 body fat for men
and around 14 to 18 for women but with
that being said achieving well developed
as an impressive looking midsection goes
beyond this because although your diet
will be mainly responsible for revealing
your abs in the first place your
training will then be responsible for
how developed and how well your abs and
overall mid section look once they're
finally revealed
meaning that adding in direct abs and
core work into your routine is
definitely needed if you'd like to
improve their development but in order
to best do this you need to first
understand the basic anatomy of the core
muscles as they each play a vital role
in contributing to the overall look of
your midsection
first off there's a rectus abdominus
which is the muscle group that most
people associate with the coveted
six-pack now the rectus abdominis can be
further divided into two regions the
upper and the lower abs and research has
shown that each of these two regions can
be selectively activated given that
they're innervated by different nerves
which as you see will be accounted for
when we get to our workout
next there's the obliques which run down
the sides of the abs and not only adds
definition to your midsection but can
also help visually taper and narrow down
your waistline and then lastly there's a
serratus anterior situated right on top
of the ribs which again adds more
definition to your midsection as well as
plays a vital role in your shoulder
health and injury prevention so as you
can see each of these muscles play a
significant role in sculpting out an
impressive midsection meaning that your
abs routine needs to be designed in a
way that hits each of these various
muscles but this is something that most
people fail to do with their ab workout
simply because of the overwhelming
number of core exercises out there which
makes it difficult to pinpoint exactly
which ones you should be focusing your
time and effort on and which ones will
speed up your core development most
effectively in this video though that's
exactly what i'll show you how to do by
crafting the optimal abs workout for you
based on both scientific research and
our anatomical understanding of the core
muscles so the first exercise we're
going to perform is a reverse crunch
which is something categorized as a
bottoms up abs exercise since the hips
are brought up towards your shoulders as
a result effectively favors the lower
abs over the upper abs in terms of
activation now the reason for starting
out with this movement first in the
workout is simply because bottom up abs
exercises are typically the most taxing
to perform when compared to other abs
exercises
and given that the lower abs or the
region the abdominals that most people
struggle with not only losing fat from
but also with developing will want to
prioritize them by working them first in
the workout when they're fresh
however as i've stated in the past the
key to this exercises effectiveness
completely depends on how you perform it
illustrating this is an emg analysis
that found that subjects who perform the
reverse crunch with the commonly done
incorrect form where the legs were
simply swung up and down were unable to
elicit much lower abs activation whereas
subjects who performed the reverse
crunch with the correct form that i'm
about to show you were now able to
elicit significantly greater lower abs
activation so instead of doing this what
you want to do is before you even start
initiate something called posterior
pelvic tilt by squeezing your glutes and
contracting your abs so that your pelvis
tilts upwards and your back flattens
onto the bench this is going to
pre-activate your lower abs and will
help keep them activated during each rep
then 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
and you should feel a very strong
contraction in the lower as as a result
of this i recommend building up this
movement to roughly two to three sets of
15 to 20 reps done with body weight and
full control and then move on to perform
them weighted and or with the decline
implemented like so for two to three
sets of 10 to 15 reps and this is
crucial that you do since just like any
other muscle like your biceps for
example you want to overload your abs
with more weight over time in order to
best develop and stimulate their growth
next we'll move on to a rotational
movement high to low wood choppers to
now shift our focus onto the
all-important obliques these are a great
option to include in your core workouts
since they enable us to apply a weighted
resistance that's directly in line with
the diagonal weight that the oblique
fibers run and for these you want to
avoid simply swinging the weight down
with your arms instead 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 i'd recommend
a set and rep range of roughly two to
three sets of 10 to 15 reps and then
adding more weight as this becomes
easier however if you find difficulty
with this movement that a viable
alternative are bicycle crunches which
have been shown by the american council
of exercise to elicit quite high
activation of the obliques when compared
to other common obliques exercises for
these though you want to implement a
higher rep range of roughly 20 to 30
reps or simply perform than a failure
since you'll be working just with your
body weight here
next it's time to move on to weighted
crunches which are a top-down abs
movement that we know will now enable us
to selectively emphasize the upper abs
over the lower abs which were already
worked earlier now there are a variety
of weighted crunches that you can do
here such as a stability ball crunch or
weighted cable crunch which are both
effective at targeting the upper abs but
the key is that you're emphasizing the
top down aspect of these movements by
focusing on simply bringing the rib cage
down and forward towards your pelvis
your hips should simply remain
stationary as you perform each rep which
will just enable your abs to be taken
through their full range of motion and
for these you want to use a moderate rep
range of two to three sets of 10 to 15
reps and again and gradually overload
these with more weight as your ads
develop and strengthen over time the
last exercise of this abs workout will
be something called serratus jabs which
we know based on emg analyses elicits
very high activity of the serratus
anterior since it effectively applies
both of its main movement functions
protraction and upward rotation of the
scapula you can use a band or cable and
set it up such that your arm travels
upwards during the jab then you simply
want to perform an upward punching
motion and reach as far as you can at
the end position in order to fully
protract the scapula and activate the
serratus anterior to the greatest degree
i will again use a rep range of 10 to 15
reps per set for these and overload it
over time by increasing the resistance
so to wrap this workout out for you
here's how you'd want to construct it
i'd recommend performing this workout
one to three times per week which can
either quickly be done after your main
workouts or on your rest days and just
for your convenience i've compiled all
this information into an easy to use
completely free mobile friendly pdf for
you to download and use for reference
while you're at the gym performing this
as workout it's gonna show you the full
workout the rest times step-by-step
tutorials for each exercise and more and
to get a copy of it just simply head on
over to buildwithscience.com
forward slash abs workout pdf and i'll
send it right over to you and i'll leave
a link to that in the description box
down below as well now keep in mind
though guys that this abs workout is
just one piece of the puzzle if you
truly want to attain a shredded
well-defined set of six-pack 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 that 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 guesswork for you and shows
you exactly how to train and what to eat
week after week in order to lean down
most effectively with science just like
several other members have been able to
do with their built with science
programs then simply head on over to
buildwithscience.com
to take the analysis quiz to discover
which science-based program would be
best for you and where your body is
currently at anyways guys that's it for
today i hope you enjoyed this one please
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everyone i really do appreciate it and
i'll see you next time
you
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