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A Shredded 6-Pack by Spring

Get those deep cuts for rockin' washboard abs that make a statement when the shirt comes off.

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  • 45 min

  • 10

  • Yes

six-pack abs
six-pack abs

This abdominal workout focuses primarily on the rectus and transverse abdominis to really make those abs pop. The core is the powerhouse of the body. Each movement, if done properly, engages support from the core to stabilize; therefore the stronger the core the better a person can complete other muscle group movement, which leads to better results. Training the transverse abdominis draws in the area between the abdomen giving you those deep cuts.

Ab roll outs are extremely beneficial at providing functional core support. The key is to keep your core activated and not arch the lower back, while keeping the stress load on the abs at extension. Hanging leg raises are a favorite of mine because they really engage the lower abdomen. Make sure and focus on drawing in your core and contracting to lift your legs, not raise the legs from the quads and hip flexors.
 
Crunches should focus on abdominal contractions and not just simply getting through. I see way too many people using their traps, neck, and upper back to pull themselves up. Slow down and squeeze those abs. Planks are an extremely great source for functional core strength. I make sure each one of my clients can hold at least one minute anytime during the workout. Make sure the lower back is flat and you constantly contract during the plank to strengthen core. 
 
Combine these ab exercises with a healthy diet to get that shredded six pack in less time than you think.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Ab Wheel Rollout

Equipment
Sets
4
Reps
15
Rest
--
How to
1st two sets go straight out and back. 2nd two sets go to each side to hit obliques
Exercise 2 of 10

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
20
Rest
--
Exercise 3 of 10

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
25
Rest
--
Exercise 4 of 10

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
15
Rest
--
Exercise 6 of 10

Crunch

Equipment
No Equipment
Sets
1
Reps
30
Rest
--
Exercise 7 of 10

Crunch

Equipment
No Equipment
Sets
1
Reps
15
Rest
--
Perform move with legs raised
Exercise 8 of 10

General Plank

Equipment
No Equipment
Sets
--
Reps
--
Rest
--
Hold for 2 minutes
Exercise 9 of 10

Bicycle Crunch

Equipment
No Equipment
Sets
--
Reps
--
Rest
--
Perform for 1 minute. last 30 seconds all out intensity
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