Killer 6 Pack With These 3 Moves

When I ask a new client what their fitness goals are,

they very often answer: I want a popping 6 pack!

“How do I get a 6 pack” is one of the most (If the the most) asked questions I see in my inbox.

So for this reason I am going to let you in on some of the most proven to be effective ‘moves’ to develop a KILLER 6 PACK!

It’s time to get that 6 pack! One that you can be proud to put on display the next time you walk on the beach.

The Rectus Abdominis (6 Pack)

Let’s first look at what the ‘6 pack’ actually is. The rectus abdominis (6 pack) is the most referred to part of the core. But very few people know that this is in fact not 6 or even 8 different bulging muscles. The rectus abdominis a long flat muscle that sits vertically and runs from the rib cage to the pubis.

Those white line running horizontally are called linea alba, they divide the rectus abdominis muscle and gives it it’s signature blocky look.

It must be said that there are way more that makes up an over all strong and stable core, but for the purposes of this article we will focus on the rectus abdominis only.

ADDRESSING THAT AGE OLD QUESTION – CAN YOU ISOLATE YOUR LOWER ABS?

The answer is a plain, simple and resounding NO. As I mentioned above, the rectus abdominis is a long flat muscle stretching from top to bottom. Plainly put, when a muscle contracts, it contracts maximally from the top to bottom. So isolating the lower part to contract on it’s own is physically not possible. Imagine making a bicep, now contract the top part of the bicep only while keeping the rest of your bicep soft… impossible… it’s 1 muscle.

Yet many fitness enthusiasts and GYM BRO’S will argue that you can isolate the bottom abs by focusing on leg raises, knee raises and so on. NOPE… You can however thicken inner core muscles that run underneath the lower abs and that does push out the lower abs very slightly.

HAVE YOU SEEN THOSE GUYS WITH 10 PACKS? I WANT A 10 PACK!

Sorry guys… This is a simple case of 100% pure genetics. The linea alba is what causes the separations between blocks. No matter how many sit ups or leg raises or BRO SCIENCE lower ab isolation tricks you try… if your linea alba doesn’t split your abdominis into 10 blocks, you will never naturally have 10 blocks.

HOW MANY REPS SHOULD I DO? 500 A DAY?

Put 100 people in a room and you will get 100 different answers and reasons. The correct answer? It depends. What is your goal? If your goal is to be able to do 500 sit ups… and be SUPER good at sit ups… then that is perfect. If your goal is to put thickness on your abs, then doing 500 sit ups a day won’t work.

Your abs should be worked like any other muscle group. Doing 500 reps are impressive… yes…  but it will cause your body to go into your cardiovascular system and your body caps your muscles working potential at around 60% at the very high end when you go into this system, this is to ensure longer term energy expenditure. Like a marathon runner.

HAVE YOU SEEN THOSE SPRINTERS LEGS? This is the point I’m making. Doing less reps and getting enough rest between sets will cause your body to work in your anaerobic energy system.

This causes your body to use above 60% of the muscles potential with shorter and more explosive moves. This is also where you’ll build strength and hypertrophy that will make your abs POP!

ENOUGH WITH THE ANATOMY… NOW FOR THE FUN PART!

Frequency & Repetition Range

This is how I do it. Split your training into 4 core days, 2 abdominis sessions and 2 oblique sessions.

For example:

Day 1: Abdominis
Day 2: Obliques
Day 3: Rest day
Day 4: Abdominis
Day 5: Obliques

Do 3 – 4 sets of each exercise and perform 8 – 15 reps (Depending on your fitness level) Start lower and increase the weights you use on the applicable exercises for maximum progressive overload. Like any other muscle, this is what will cause your abs to GROW.

The 3 POWER 6 Pack Moves

1 – STABILITY BALL CRUNCH

Step 1: Lay down on a stability ball and position it underneath your lower back.

Step 2: Keep your arms either crossed on your chest or at the sides of your head for extra weight. Do not place your hands at the back of your head.

Step 3: Slowly contract your abdominals as you breath out to lift your back ff the ball while pulling your navel towards your spine. Keep your movements slow and controlled, the ball should stay stable.

Step 4: At the top of the movement squeeze your abdominals.

Step 5: Breath in as you lower your body back to the starting position. Make sure you stretch only to where you are comfortable.

That will complete one repetition.

2A – HANGING LEG RAISE

Step 1: Hang on a pull up bar with your core tight and your feet unsupported, this is the starting position.

Step 2: Breath out as you contract your abdominals to raise your feet up to where you are comfortable. Make sure to keep your movements smooth and controlled, keep your legs straight (You can do a hanging knee raise if you are still finding your feet with this move)

DON’T SWING! Using momentum will cause the exercise to be less effective. Rather do a few properly than 15 with momentum.

Step 3: At the top of the movement squeeze your abdominals.

Step 4:  Breath in as you lower your feet back to the starting position. Don’t drop your legs, make sure you lower them slowly and controlled.

That will complete one repetition.

If you want something more advanced you can also try a Knee Raise With Weight (Dip Station)

2B – KNEE RAISE WITH WEIGHT (DIP STATION)

Step 1: Position your body in the tricep dip position with your core tight and your feet unsupported, this is the starting position.

Step 2: Place a dumbbell between your feet.

Step 3: Breath out as you contract your abdominals to raise your knees towards your chest. Keep your torso as still as possible. Do not crunch your torso forward towards your raising knees.

Make sure to keep your movements smooth and controlled

AGAIN… DON’T SWING!

Step 4: At the top of the movement squeeze your abdominals.

Step 5:  Breath in as you lower your feet back to the starting position. Don’t drop your legs, make sure you lower them slowly and controlled.

That will complete one repetition.

3 – LYING DUMBBELL TOE TOUCH

Step 1: On your back, legs bent at about 90 degrees with your feet flat on the ground.

Step 2: With both your shoulders flat, extend one arm while holding a dumbbell. Now raise your opposite leg straight into the air.

Step 2: Breath out as you contract your abdominals to raise your shoulder of the arm holding the dumbbell towards your opposite foot. Touch your toes. Keep your other shoulder firmly on the ground.

Step 4: At the top of the movement squeeze your abdominals.

Step 5:  Breath in as you lower your shoulder back to the starting position. Don’t drop your leg, keep it there for your next rep.

That will complete one repetition.

BODY FAT PERCENTAGE & ABS

The visibility of your abs depends on your body fat percentage. OR DOES IT? Yes and no…

YES – because if you have a body fat that’s over 12% your abs will be a lot less visible than when you have a body fat of 8%

NO – because if you train your abdominis correctly your abs will be a lot more visible with a higher body fat percentage.

Here is  an example of 2 people, both at 10% body fat. HUGE difference right?

2 men at 10% BF

If you have a higher body fat and you need some help, make sure you check out the NephrineX page.

An extreme thermogenic and metabolic activation capsule that uses only science-backed ingredients at clinically proven effective dosages for fat loss.

It has 3720mg active ingredients per full serving – there’s NO other product that comes even close to delivering the potency that NephrineX packs. So make sure you check it out.

Do you have any questions? Leave us a comment and we will get you sorted.

Here is to your success!

– Jacque Visagie

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