Coach Brian Klepacki, certified Strength and Conditioning specialist, goes over the best isometric exercises for a strong six pack.
Isometric exercises are exercises that have no movement whatsoever.
These exercises will help you build your abs muscles but know that your six pack won’t be revealed unless you have a very low body fat percentage. This can be achieved through a smart nutrition plan.
15 isometric exercises for a strong six pack
Hold these excellent isometric exercises – also known as isometric holds – for anywhere between 15 to 30 seconds when you perform them.
You can also incorporate a little resistance if you find an exercise too easy and can master it with proper form.
- Hollow hold
- V-sit
- Unilateral loaded v-sit
- Dead bug
- Leg lift hold
- Elbow plank
- Bulldog
- Superman
- Hand plank
- Bird dog
- Glute bridge
- Side elbow plank
- Side hand plank
- Cross knee mountain climber
- V-sit reach through
Watch all exercises being performed:
Read more: 10 Isometric Core Abs Exercises to Bulletproof your Midline and Build a Better Body
How to get a six pack
Discover how to build a great core and six-pack abs by understanding the principles of the muscle group and which exercise and variations to use to get the results you want.
“I think that for the best total core strength and development, using a combination of weighted spinal flexion exercises such as crunches and both anti-rotation exercises, like the half-kneeling pallof press, and anti-extension exercises like the plank, is best,” Jeff Nippard explains.
Jeff Nippard is a natural professional bodybuilder who shares tips and training programs on his YouTube channel.
Plank can be a great core building exercise, as long as progressive overload is being applied which is the key thing many people miss in Nippard’s opinion.
When doing planks, make sure you are holding the position for 3 sets of 20-40 seconds. This is, however, a standard and reasonable fitness level for beginners. You could extend the duration of the hold or add plate weights to your back to increase the difficulty of the exercise, but it won’t be enough if you want to learn how to build a great core and six-pack abs. For that, you need to add these core exercise variations.
Read more: How To Build a Great Core And Six-Pack Abs