11 Sculpting 6 Pack Abs Exercises
6 pack abs exercises to sculpt and define your abs
On today’s episode, I show you a sample of a few 6 pack abs exercises from my Awaken The Abs Within program.
Although I always change up the exercises in my abs workouts, the exercises shown were from two of my original ab workouts.
So in a sense, you could say these abs exercises started me on my journey to rocking 6 pack abs all year round.
I usually perform my ab workouts with no breaks and in circuit format.
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Function of the Abdominals
I’ve broken out the 11 abs exercises below based on the area of the abdominals they primarily target.
Rectus Abdominis:
This area of the abdominals is better known as the upper and lower portion of the abs.
This is the most prominent and noticeable area of the abs as it gives you the visual six pack effect.
The recuts abdominis runs vertically between your pubis and the ribs.
The visual six pack effect is created by one vertical line down the middle and three horizontal lines across the rectus abdominis (called tendinous sheath).
The rectus abdominis functions to help flex the spine when narrowing the space between the ribs and the pelvis.
Therefore, to work the rectus abdominis, you need to narrow the angle between your ribs and pelvis by crunching the upper or lower body.
Obliques (External & Internal):
The obliques are located on each side of the rectus abdominis.
The muscle fibers run vertically on a diagonal from the lower ribs to the pelvis, and forms the letter “V”.
This is often called the V-cut.
The obliques function is flexion of the spine, torso rotation, and to support and stabilize the abdomen.
Transversus Abdominis:
This is the deep layer of abdominal muscle.
It wraps around the torso from the ribs to the pelvis, front to back.
The muscle fibers run horizontally.
This part of the abs helps with exhaling air from the lungs and can stabilize the spine.
This is great for maximizing core strength and giving you the look of having a smaller waist as you use your transversus abdominis when you suck in your stomach.
Rectus Abdominis 6 pack abs exercises:
- Hanging Leg Raise
- Decline Reverse Crunch
- Double Crunch
- Parallel Bar Pike Up
- Hanging Knee Raises
- Kneeling Cable Crunch
Obliques 6 pack abs exercises:
- Kneeling Cable Oblique Crunch
- Side Forearm Plank Reach Through with Elevated Leg
- Seated Medicine Ball Russian Twist
Transversus Abdominis 6 pack abs exercises:
- Ab Wheel Rollout
- Bosu Forearm Plank with Feet on Medicine Ball
Are you ready to Awaken The Abs Within?
If you want to get all 30 week’s worth of workouts, check out the full Awaken The Abs Within program.
Here’s a sample total body complex workout and a full body beginner workout circuit from the program.
If you think the only way to lose belly fat and get six pack abs is from:
- hours of boring cardio everyday
- 1000s of back breaking crunches everyday
- low calorie starvation diets
You’ve been lied to!
By following the Awaken The Abs Within program, you WILL NOT be put on a starvation diet or stuck doing hours of cardio every day!
You will actually enjoy your workouts, you’ll love the food, and you can still live life to the fullest.
It’s all about balance, and that’s what you’ll learn.
Check out the full program here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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