The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA!)

Summary

This 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

00:00

💪 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.

05:02

🏋️‍♂️ 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.

Keywords

💡Six-pack abs

Six-pack abs refer to the well-defined, muscular appearance of the rectus abdominis, the large muscle group in the front of the abdomen. In the video, achieving a sculpted set of six-pack abs is presented as a common fitness goal. The script emphasizes that while diet is crucial for revealing these muscles by reducing body fat, targeted training is necessary for their development and definition.

💡Body fat percentage

Body fat percentage is the proportion of fat in relation to total body weight. The script mentions that to reveal abs, one needs to reduce body fat to around 10-12% for men and 14-18% for women. This concept is central to the video's theme as it sets the prerequisite for the effectiveness of abs exercises.

💡Core muscles

Core muscles are the group of muscles in the torso that provide stability and support to the spine. The video script discusses the importance of understanding the anatomy of core muscles, such as the rectus abdominis, obliques, and serratus anterior, for effective abs training.

💡Rectus abdominis

The rectus abdominis is the muscle responsible for the 'six-pack' appearance. The script explains that it can be divided into upper and lower abs, each activated differently. The video emphasizes the need to target both regions for complete abs development.

💡Oblique muscles

Oblique muscles are the muscles on the sides of the abdomen that contribute to a defined waistline and core strength. The video script includes exercises like high to low wood choppers to target these muscles, highlighting their role in creating a tapered midsection.

💡Serratus anterior

The serratus anterior is a muscle that contributes to the definition of the midsection and is also important for shoulder health. The video mentions serratus jabs as an exercise to activate this muscle, illustrating its role in a comprehensive core workout.

💡Posterior pelvic tilt

A posterior pelvic tilt is a movement that involves tilting the pelvis upwards to engage the lower abdominal muscles. The script describes this as a preparatory step for performing reverse crunches, emphasizing its importance in activating the lower abs.

💡EMG analysis

EMG (electromyography) analysis is a technique used to measure muscle activity. The video script cites EMG studies to support the effectiveness of certain exercise techniques, such as the proper form for reverse crunches, in activating specific muscle groups.

💡Exercise overload

Exercise overload refers to the principle of progressively increasing the stress on muscles to stimulate growth and development. The script advises increasing weight or resistance over time for exercises like reverse crunches and serratus jabs to ensure continuous muscle development.

💡Workout routine

A workout routine is a structured plan for performing exercises. The video script outlines a specific routine for abs training, including a sequence of exercises and rep ranges, to provide a comprehensive approach to developing the core muscles.

💡Nutrition plan

A nutrition plan is a dietary strategy designed to support fitness goals. The video script concludes by emphasizing that while the workout routine is important, a tailored nutrition plan is also necessary for achieving a lean and defined midsection.

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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does help me out thank you so much

everyone i really do appreciate it and

i'll see you next time

you