The ONLY 2 Exercises That Built My Six Pack Abs

Jeremy Ethier

8 Sept 202408:02

Summary

TLDRThe video highlights the importance of proper ab training to build well-defined abs, beyond just lowering body fat. It discusses common mistakes, like relying on exercises that primarily engage the hip flexors, and stresses the importance of focusing on the abs' main function—bringing the rib cage and pelvis together. Two key exercises for targeting the lower and upper abs are suggested: reverse crunches for lower abs and crunches or cable crunches for upper abs. Progressive overload and proper form are emphasized, alongside combining ab exercises with fat loss for optimal results.

Takeaways

💪 There are many ab exercises, but only a few are effective for building a well-defined six-pack.
📉 Low body fat is important, but not the only factor in visible abs. Muscle size also plays a role.
📊 A 2017 study showed that ab exercises can lead to muscle growth, with lower abs growing the most.
🧬 Genetics influence ab visibility, but training is crucial for developing well-defined abs.
🚫 Many popular ab exercises, like planks, focus on stabilizing the core rather than building muscle.
⚠️ Incorrect form, especially relying on hip flexors, can reduce the effectiveness of ab exercises.
✅ To target lower abs effectively, focus on exercises like reverse crunches that raise the hips and round the spine.
🏋️‍♂️ Upper abs can be targeted through crunches or advanced exercises like rope cable crunches, using a C-shape movement.
⏳ Progressive overload and rest are key to building abs, just like any other muscle.
🧠 Ab exercises should be combined with fat reduction strategies to make abs more visible.

Q & A

What is the main reason why some people can't see their abs even when they are lean?
-It's not just about having low body fat. Some people may have lean physiques but still can't see their abs because they haven't developed the muscles enough for them to 'pop' through the fat. The key is training the abs to grow in size.
What was the result of the 2017 study on soccer players' ab training?
-After 10 weeks of ab training, the soccer players' upper abs grew by 2.1 mm, their middle abs by 1.9 mm, and their lower abs grew the most by 2.7 mm. Although these numbers may seem small, even slight growth can significantly enhance the appearance of defined abs.
Why do most common ab exercises like planks not help in building visible abs?
-Exercises like planks are great for core stabilization but do not contribute much to building the size of the abs because they mainly engage stabilizing muscles rather than directly stimulating ab growth.
What common mistake do people make when performing leg raises?
-Many people keep their backs straight and only swing their legs, which engages the hip flexors rather than the abs. To properly activate the abs, the spine needs to round, forming a 'C-shape' instead of an 'L-shape.'
How can you target the lower abs more effectively?
-To target the lower abs, you need an exercise where the lower half of the body moves toward the top half, such as reverse crunches. Performing these correctly by raising the hips and rounding the spine will engage the lower abs more.
What are some beginner and advanced versions of the reverse crunch?
-For beginners, bringing the knees closer to the chest and just lifting the tailbone off the bench without swinging the legs can still effectively target the lower abs. Advanced versions involve getting higher and gradually straightening the legs.
How can you make ab exercises more effective using an ab mat?
-Using an ab mat or a stability ball under the lower back increases the stretch in the abs at the bottom of the movement, which enhances the effectiveness of the exercise by targeting the muscles in their most stretched position.
What is the key movement for targeting the upper abs?
-To target the upper abs, you need exercises where the upper body folds toward the lower body, like crunches. Proper form involves rounding the spine into a 'C-shape' by contracting the abs and bringing the chest toward the pelvis.
Why is it important to avoid using momentum in exercises like cable crunches?
-Using momentum in exercises like cable crunches, such as swinging the hips back and forth, engages the hip flexors rather than the abs. To properly work the abs, you should focus on locking the hips and using only the spine to fold the body.
How should you structure your ab training for optimal results?
-Ab training should be done like any other muscle group, with progressive overload and enough rest. Three sets of 6 to 12 reps are recommended. If you can do 12 reps, increase the difficulty or add weight. Start with training once a week and increase to twice a week if you're serious about building abs.

Outlines

00:00

💪 The Secret to Building a Six-Pack

While there are over 500 ab exercises, only two have proven effective in helping the speaker build a six-pack. Contrary to popular belief, achieving defined abs isn't just about low body fat; many lean people still lack visible abs. Genetics play a role, but effective training is key. A study of soccer players demonstrated significant ab growth from 10 weeks of focused training, with the lower abs showing the greatest improvement. Visible abs can be developed by increasing muscle size, even if body fat remains present. The speaker emphasizes the importance of proper ab exercises to avoid relying too much on hip flexors, as exercises like planks may stabilize the core but do little to build abs.

05:00

🦵 Common Mistakes in Ab Workouts

The speaker highlights a common mistake in ab training: keeping the back straight, which causes the hip flexors to take over during exercises like leg raises. Instead, effective ab exercises should bring the rib cage and pelvis together by rounding the spine, not stabilizing it. Exercises like leg raises, when done with incorrect form, shift the workload to the hip flexors, preventing ab development. By focusing on movements that properly engage the abs, the speaker shows how to correct form and target different parts of the abdominal muscles effectively.

⬇️ Targeting Lower Abs: A Key Strategy

To build lower abs, the speaker prefers reverse crunches over leg raises. Reverse crunches focus on contracting the abs by bringing the knees towards the chest, effectively rounding the spine. A beginner-friendly version of the exercise involves lifting the tailbone off the bench without swinging the legs. As one progresses, more advanced versions can be introduced, including gradually straightening the legs. The speaker recommends using an ab mat to increase the stretch and enhance results.

⬆️ Upper Abs: Effective Exercises

For upper abs, exercises should focus on folding the upper body towards the lower body. The speaker advocates crunches but emphasizes proper form, avoiding flattening the spine and maintaining a C-shape during movement. Using tools like an ab mat or stability ball can enhance the stretch. Once crunches become easy, the speaker suggests moving on to rope cable crunches while maintaining focus on spinal rounding and avoiding hip flexor engagement. Turning around and crunching away from the cable increases difficulty, targeting the abs more effectively.

🏋️‍♂️ Progressive Overload and Ab Training Frequency

The speaker advises treating ab muscles like any other muscle, using progressive overload and allowing time for rest. Three sets of 6–12 reps are recommended, with an increase in difficulty once 12 reps are achieved. Training abs once or twice a week is ideal, but visibility will still depend on fat reduction. The video concludes with advice on combining ab training with fat loss strategies, promoting a more comprehensive plan for defined abs.

Mindmap

Keywords

💡Abs

The abs, or abdominal muscles, are the muscles located in the front of the abdomen. In the video, building well-defined abs is the primary goal. The narrator emphasizes that simply having low body fat isn’t enough to make abs visible; they must also be trained and developed to increase their size, which helps them 'poke through' fat layers.

💡Six-pack

A six-pack refers to the visible definition of the rectus abdominis muscles, often considered a sign of physical fitness. The video discusses how not all exercises will help achieve a six-pack, and it outlines specific methods that can target and build the abs more effectively, such as focusing on exercises that challenge the abs in their stretched position.

💡Core stabilization

Core stabilization refers to exercises that engage and strengthen the muscles around the spine, helping to stabilize the body during movement. The video mentions that some popular ab exercises, such as planks, are more about core stabilization and don’t necessarily build or grow the abdominal muscles, meaning they aren't as effective for achieving a visible six-pack.

💡Hip flexors

The hip flexors are a group of muscles that move the thigh towards the abdomen. In many ab exercises, like leg raises, people mistakenly rely on their hip flexors instead of their abs to perform the movement, which limits ab growth. The video highlights the importance of preventing this by using proper form, such as rounding the spine to engage the abs more.

💡Reverse crunches

Reverse crunches are a specific ab exercise where the lower body moves towards the upper body, targeting the lower abs. The video suggests reverse crunches as one of the best exercises for lower abs because they challenge the abs more in their stretched position, which encourages muscle growth. The narrator explains proper form to avoid relying on the hip flexors.

💡C-shape vs L-shape

The video contrasts two forms of body movement during ab exercises: the C-shape and the L-shape. The C-shape refers to a movement where the spine rounds as the rib cage moves towards the pelvis, which engages the abs more effectively. The L-shape, in contrast, is a common mistake where the spine remains straight, causing the hip flexors to take over the movement instead of the abs.

💡Progressive overload

Progressive overload is the practice of gradually increasing the difficulty of an exercise to continue building muscle strength and size. The video recommends using progressive overload to grow the abs, such as by adding more weight or increasing the difficulty of exercises once a certain number of reps can be performed easily.

💡Stretch position

The stretch position refers to the point in a muscle’s range of motion where it is extended or stretched. According to the video, muscles, including the abs, tend to grow best when they are challenged in this position. Exercises that engage the abs at the beginning of the movement, when they are stretched, are more effective for building visible abdominal muscles.

💡Rope cable crunch

The rope cable crunch is an advanced exercise mentioned in the video to target the upper abs. It involves using a cable machine with a rope attachment, allowing for better control and more intense contraction of the abs. The narrator stresses proper form to avoid swinging or using the hip flexors and suggests focusing on the movement of the spine for optimal results.

💡Muscle hypertrophy

Muscle hypertrophy is the process of increasing muscle size through exercise. The video explains that in order to achieve visible abs, you need to increase the size of the abdominal muscles through hypertrophy. This can be done by engaging in exercises that specifically challenge the abs and progressively increasing the difficulty or resistance over time.

Highlights

There are over 500 ab exercises, but only two that effectively help build a six-pack.

Having low body fat alone doesn't guarantee visible abs; ab visibility depends on training them effectively.

Some people with higher body fat have visible abs due to genetic factors and effective training methods.

A study of soccer players found that, over 10 weeks, their upper, middle, and lower abs grew by 2.1 mm, 1.9 mm, and 2.7 mm, respectively.

Increasing the size of abs makes them more visible, especially if one struggles to naturally have defined abs.

Most ab exercises, like planks and butterfly kicks, strengthen the core but do little for growing abs.

To build abs, focus on exercises that round the spine and engage the abs fully.

Common mistake: Keeping your back straight during leg raises and other ab exercises makes the hip flexors do most of the work.

Exercises should focus on rounding the spine, such as reverse crunches for lower abs, to activate them properly.

Beginners can modify reverse crunches by bringing knees closer to the chest to emphasize lower ab engagement.

Using an ab mat increases the stretch of the abs during exercises, making them more effective.

For upper abs, folding the chest towards the pelvis in a C-shape rather than an L-shape ensures better engagement.

Crunches should raise shoulder blades off the ground to avoid hip flexor dominance.

For advanced ab training, use cable crunches but avoid swinging the hips to ensure full ab activation.

Train abs like any other muscle, with progressive overload and adequate rest, aiming for 6-12 reps per set.