we’ll show you how to get a six-pack.
- How Do You Get A Six-Pack?
- Workout Routine for Six Packs
- 7-Day Abs Meal Plan
- How to Burn Fat Throughout the Day
Do you want chiseled abs? Of course you do—and acquiring them may be easier than you think with these pointers from renowned trainer Mark Coles.
Almost everyone who works out on a daily basis desires a rock-hard six-pack. But, in truth, almost no one does. Why? The issue is that they often do not workout hard enough. More often than not, it is due to insufficient training.
Most individuals believe that more is better when it comes to ab workouts. However, the amount of time you spend working on your abs has little bearing on how long it takes you to develop a six-pack. Like every other muscle group, quality repetitions of the main motions, like every other muscle group, are considerably more important to your performance than number. This leads to the second most widespread misunderstanding, which is that the only way to show off your abs is to do really high-rep sets. The difficulty with both of these approaches is that the longer your set or exercise lasts, the more difficult it is to maintain the levels of consistency, intensity, and attention required for maximum muscle mass growth.
When I’m teaching clients, I depend on six important concepts to help them create a six-pack in an efficient and safe manner. Continue reading to find out what they are – and then you, too, may be on your road to getting the strong abs you’ve always desired.
1. Recruit the abs
The abdominal muscles (rectus abdominis) flex and lengthen the spine. It’s critical to ponder this and let it sink in before you even attempt crunching. Because most individuals “exercise their abs” by engaging other muscles – generally the hip flexors – and paying little attention to their abs. From a distance, you can tell because they will be swinging up and down with each rep, relying on momentum rather than muscles to fuel the action.
Your abs are a muscle group, just like your quads, chest, or back, and you must train them in the same way that you work these other muscles. I usually remind customers that maximum stimulation of the working muscle is vital for growth. Always keep this in mind while preparing to exercise your abs since, like any other muscle, you must first extend it, then exert strain on it, and last contract the muscle to its smallest position.
The stretched position of an abs crunch is far further than most individuals can go, and the contracted position is much shorter. Work on increasing your range of motion on a specific abdominal routine before adding any more resistance to the workout.
2. Extend your range
When I begin working with new clients, I see that the majority have a limited range of abdominal mobility and are unable to completely activate their abs, indicating that the muscle group is undeveloped. So, when I build their program, I start by going back to fundamentals, correcting any issues, and then working them through my approach of strategic advancement.
The finest abdominal workout is one that you can perform flawlessly. If this is merely a simplified version of one move, so be it. For example, almost no one I deal with is prepared for the hanging leg lift from the start. The same is true for any weighted abdominal workouts – you must build up to them. When I introduce abdominal exercises to a client’s program, I begin with a limited arsenal of exercises such as the abs crunch on a gym ball, kneeling barbell roll-outs, and incline bench reverse crunches.
Each workout has a progression, but it will take you many months of hard work on these routines before you’re ready for the advanced versions.
3. Become familiar with the motions
To begin, try the gym ball crunch. The first week, you lay on the ball and focus on the stretch component of the exercise. Most individuals can’t help but tremble at this time, which makes it difficult to attain a complete contraction.
After that, you’d concentrate on contracting up halfway for a week, and so on. As you get more familiar with the movement pattern, you will tremble less and the contraction will become easier. For greatest advantage, I like to do these phases slowly and deliberately. To improve your core, you must add weight at some point, and after you can perform crunches consistently, you may carry a small dumbbell across your chest.
The kneeling barbell roll-out is a difficult maneuver, but one that can be learned fast. From a technical standpoint, you should begin with a very narrow movement range – don’t try to descend completely to the floor because you’ll end up with a flat nose.
Progression is important in any workout, and you should constantly feel stress in your abs. As you drop, your abs should extend until you can’t go much lower. At this moment, tighten your abs to return to the starting posture. Use a wall as a guideline, and kneel farther away as you gain strength.
Consider the following:
The Best Abs Workout: Circuits for Upper, Lower, and Oblique Abs, as well as Core
Lower Abs Workouts That Will Get You A Six-Pack, Not A Two-Pack
In Six Weeks, You Can Get Abs (Yes, Really)
4. Reduce momentum
Because it targets the lower abs, the incline bench reverse crunch is a good warm-up for the hanging leg raise. It appeals to me because it enables folks to concentrate on their abs while removing any swaying from their hips. When you observe most individuals execute the hanging leg lift, you’ll see that they’re swinging back and forth and not producing a significant contraction. Keeping this in mind, beginning with the reverse crunch is highly beneficial.
Set the bench at a 30 degree slope and lay on it on your back, hands above your head, holding on to the bench. Raise your thighs until your knees are 90° bent. This is the beginning and finishing posture of the exercise; there should be no swinging in between. Lift your knees to your chest while flexing your abdominals as hard as you can.
At all times, when you drop your legs, maintain maximal tension in your abdominals. When done correctly, this exercise is quite difficult, which is why I employ it as a precursor to the hanging leg lift.
5. Ensure that the reps and pace are correct.
Training frequency is critical, and I have most of my clients work their abs at least twice a week. Beginners will mostly undertake basic exercises, whilst expert gym-goers and athletes will do more advanced variations.
Most individuals aren’t strong enough to train their abs adequately for high-rep sets when it comes to rep ranges. I usually start with three or four sets of ten to twelve reps, as long as they can maintain 100 percent tension on their abs.
Finally, I maintain the pace on the sluggish side. When exercising abs, I like tempos around 3030 or 2020, so you’re taking two to three seconds to drop and elevate. Slowing down the pace keeps the attention on the abs throughout the concentric and eccentric phases of each exercise.
6. Slim down
When you’re skinny enough, you’ll be able to see your abs. Many individuals discover that they workout their abs all year and never attain a six-pack because it’s hidden behind a layer of belly fat. If you’re going to put in the effort to train your abs, put in the same amount of effort to become thin, or you’ll never see your hard work in the gym pay off.