The ONLY 2 Exercises That Built My Six Pack Abs

Introduction

This tutorial will guide you through the two most effective exercises for building six-pack abs as shared by fitness expert Jeremy Ethier. Understanding the right techniques will help you not only sculpt your abs but also avoid common pitfalls that can hinder your progress. By focusing on muscle engagement and proper form, you can achieve well-defined abs efficiently.

Step 1: Master the Reverse Crunch for Lower Abs

The reverse crunch is a key exercise targeting your lower abs effectively. Follow these steps to perform it correctly:

1. Starting Position

   • Lie on your back on a bench or the floor with your legs bent at 90 degrees.
   • Keep your arms by your sides or grasp the edges of the bench for support.

2. Movement

   • Begin by bringing your knees toward your chest.
   • Simultaneously lift your hips off the bench, aiming to create a “C” shape with your spine.
   • Focus on rounding your spine rather than swinging your legs.

3. Control the Descent

   • Slowly lower your hips back down to the starting position while maintaining control.
   • For beginners, keep your knees closer to your chest and try to lift just your tailbone off the surface.

4. Progression

   • As you gain strength, increase the height of your lift and gradually straighten your legs to add difficulty.
   • Incorporate an ab mat between your lower back and the bench to enhance the stretch at the bottom of the movement.

Step 2: Perform Crunches for Upper Abs

Crunches are an excellent exercise to target your upper abs. Here’s how to do them effectively:

1. Starting Position

   • Lie on your back with your knees bent, feet flat on the floor.
   • Optional: Use an ab mat, stability ball, or a towel to support your lower back and enhance the stretch.

2. Movement

   • Curl your upper body off the ground by folding your chest toward your pelvis.
   • Aim to lift your shoulder blades off the floor while keeping your lower back pressed down.

3. Focus on Form

   • Keep your spine extended to stretch your abs fully before contracting them.
   • Avoid lifting too high, as this can engage your hip flexors instead of your abs.

4. Progression

   • Once crunches become easy, you can transition to a rope cable crunch.
   • Lock your hips at 90 degrees, pull the rope down, and focus on contracting your upper abs to fold your chest toward your abs.

Step 3: Establish a Training Routine

To effectively build your abs, follow these training guidelines:

1. Sets and Repetitions

   • Perform 3 sets of each exercise for 6-12 repetitions.
   • Once you can consistently do 12 reps for all sets, increase the difficulty or add weights.

2. Frequency

   • Start by training your abs once a week.
   • For more serious results, consider increasing to twice a week, ensuring adequate rest between sessions.

3. Progressive Overload

   • Incorporate progressive overload principles to continually challenge your muscles.
   • Focus on increasing resistance or complexity as you improve.

Conclusion

Focusing on the reverse crunch and crunches with proper form can significantly enhance your ab development. Remember to treat your abs like any other muscle group by implementing progressive overload and giving them time to recover. Start with these exercises, track your progress, and adjust your routine as needed to achieve that coveted six-pack.