These are the only 2 six-pack exercises you need for strong, great looking abs! But there’s a problem
Some may suggest that only two exercises are needed to effectively train a muscle group. Despite the title at the top of the page, this isn’t recommended. Limiting yourself to just two exercises is not enough because each muscle group often consists of multiple muscle heads and functions that can be individually targeted through exercise selection.
When it comes to the abdominal muscles, there are various exercises that focus on different areas, such as the rectus abdominis and obliques. It’s important to train these muscles not only through their functions, but also by targeting specific regions within the core. Surprisingly, you can work your upper and lower abs by initiating movements from different starting points. Additionally, incorporating rotational motions can effectively target the obliques, allowing you to create a well-rounded plan.
Instead of selecting just two exercises to develop a six pack and strong core, it is more advantageous to choose two models of movement and incorporate three simple exercises (one for each skill level). While not every ab workout needs to include both movement patterns, a comprehensive workout plan for your core should at least build on or include them at some point.
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It’s vital to note that having excess body fat covering your midsection will prevent well-defined abs from appearing. No matter how effective your abs exercises may be, achieving a six-pack requires a solid nutrition plan to reduce belly fat.
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And who came up with these 2 movement patterns you need to have in your workout for strong, good looking abs? Jeff Cavaliere. Jeff Cavaliere was the head physical therapist for the New York Mets for 3 years and is now a YouTube star. He provides clear information without noise on his ATHLEAN-X YouTube channel.
The only 2 six-pack exercises you need for strong, good-looking abs
As mentioned above, this is not a list of 2 exercises you will need to have a strong six pack abs.
The first movement model it involves starting the abs to move from the bottom up, like in reverse crunches. To target obliques, rotation is added to this move. We start with the bottom-up rotation as it is more challenging due to the additional resistance provided by the weight of the legs.
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For beginners, a reverse corkscrew with bent knees is recommended. During this exercise, perform the same motion as reverse crunches, but instead of bringing your knees straight to your chest, lift them at an angle toward your side. Lift your pelvis off the ground by bringing your knees towards your upper body, then return to the starting position. Repeat the movement, directing your knees to the other side.
Intermediate trainees should perform the same exercise as beginners but with legs straight, increasing range of motion. Lift your pelvis off the ground as your legs draw closer to your upper body.
Advanced individuals will perform the hanging corkscrew, a variation of the hanging leg raise. Hang from a pull-up bar and lift your legs toward your upper body at an angle, as beginners and intermediates do. Focus on the movement of the pelvis together with the leg lifts.
The second model of movement involves initiating movement from the upper rectus abdominis down toward the pelvis, incorporating rotation. Traditional crunches alone aren’t enough. For starters, lie on your back with your hands behind your head and elbows apart. Instead of crunching upwards, do circular crunches. Shift your weight onto one shoulder blade, lift it off the ground, shift your weight to the opposite shoulder blade, then keep both shoulder blades in contact with the ground before repeating. Keep your neck relaxed to minimize the risk of strain.
The intermediate basic exercise includes the power over, which is similar to a traditional power-up (a variation of the basic crunch). Reach with one arm over your head to the opposite side as you rotate your torso.
Advanced individuals can perform cable crunch pulldowns. Attach a rope to a cable machine and kneel in front of it, holding the ends of the rope on either side of your head. Crunch into an angle to target the upper rectus abdominis and obliques. This exercise, using cable resistance, is guaranteed to build core strength when done correctly.
Watch the video below for proper form and technique when performing these exercises.
In summary, these are the exercises Cavaliere talks about that you should incorporate, depending on your fitness level:
Movement model 1:
- Reverse corkscrew with bent knees (beginner)
- Reverse corkscrew with straight legs (intermediate)
- Hanging corkscrew (advanced)
Movement model 2:
- Circular crunches (beginner)
- Power over (intermediate)
- Cable crunch pulldown (advanced)
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Lowering belly fat can have several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes and some cancers. Lowering belly fat can help reduce the risk of these diseases.
- Improve insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts Metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves Cardiovascular Health: Belly fat can increase your risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increase Energy Levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can boost your energy levels and improve your overall quality of life.
Overall, reducing belly fat can have many health and wellness benefits, including reducing the risk of chronic disease, improving insulin sensitivity, increasing metabolism, improving cardiovascular health, and increased energy levels.
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