The ONLY 2 Exercises That Built My Six Pack Abs

Summary

The 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.