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5 Advanced Six Pack Ab Exercises for Men and Women

Enhance your abs.

If you are looking for more gains and a bigger challenge, try these advanced six pack abs exercises.

They have been selected and described by Critical Bench.

Advanced Six Pack Ab Exercises

“Here are advanced ab exercises for both men and women with & without equipment.  If you’re looking for some new movements for your core and ab workouts, I’m sure there are a few in this video you’re not currently doing!”

“There are 100 different ways to effectively work your abs and core without doing a single crunch or sit up. Many of these advanced ab exercises are moves that require some equipment or a gym membership.  But there are several movements at the end that you can do AT HOME with ZERO equipment to help you get a harder core so be sure to check those out!”

Advanced Six Pack Ab Exercises

“Do these exercises consistently in your workouts while also cleaning up your diet to really flatten your belly while strengthening those DEEP ab muscles that crunches and sit ups don’t work very well.”

Build Slow

“If you’re a beginner, be smart, start slowly and make steady progress…over time you can begin adding on reps, time, resistance or sets to make these exercises even harder.”

The 5 Exercises

  1. Leg Raises
  2. Plank Marches
  3. Crossbody Mountain Climber
  4. Ab Wheel Rolls
  5. Suspension Straps

Video – Advanced Six Pack Ab Exercises

Learn More – Advanced Six Pack Ab Exercises

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Muscles of the core and abs

Your core is a group of muscles that help you move, breathe and maintain posture. The most important muscle in the core is the diaphragm, which is located below the lungs and above the stomach. Other abdominal muscles include transversus abdominis (deep inside your abdomen) and obliques (muscles on either side of your trunk).

The diaphragm is the main muscle used in breathing

The diaphragm is a dome-shaped muscle that forms the floor of your chest cavity. It separates your chest from your abdomen, and it’s involved in breathing.

home core workouts How to Increase Chest Size and Strength Best Way to Train the Chest for Hypertrophy (Muscle Mass) 3 Hacks for a Bigger Chest Upper Chest Exercises Ranked (Best to Worst) 9 Best Dumbbell Chest ExercisesSource: Courtesy of CrossFit Inc.

A healthy diaphragm should be able to move freely up and down with each breath you take. When you inhale, the diaphragm contracts and flattens out as it moves downward (toward your belly). This allows more space for air to enter into the lungs.

When you exhale, the diaphragm relaxes back into its dome shape so that air can leave through exhalation.

Transversus abdominis are the deepest layer of abdominal muscles

Transversus abdominis is the deepest layer of abdominal muscles. It runs horizontally across the abdomen and provides support for your spine, pelvis and internal organs.

The transversus abdominis helps to stabilize your spine, pelvis and internal organs by working with other abdominal muscles.

The transversus abdominis is involved in breathing and coughing.

Rectus abdominis is a long flat muscle that runs along the front of your abdomen

The rectus abdominis is a long flat muscle that runs along the front of your abdomen, with bands of tissue that cross over each other. It’s the largest muscle in the body.

The rectus abdominis is responsible for flexing and rotating the trunk, as well as bending to the side, forward, and backward.

It also helps with breathing by pulling air into your lungs when you inhale and pushing oxygen out of them when you exhale.

Obliques are muscles on either side of your trunk

These muscles help you twist and turn your torso, as well as bend and stretch. They’re also important for breathing and posture, which makes them an essential part of core training.

The obliques work with the transverse abdominis to help stabilize the spine during bending motions like picking up a box from the floor or rotating in a twisting motion that’s common in martial arts for example.

Your core is important when it comes to breathing, posture and movement

Your core is made up of several muscles that help you move and breathe. It also helps you maintain good posture and balance.

When your core isn’t strong enough, it can cause back pain as well as poor posture and movement patterns. When you work out, strengthening your core will help prevent injuries while also improving other parts of your body like the arms, legs, chest and back.

According to experts at The American Council on Exercise (ACE), there are four main muscle groups in the midsection: transverse abdominis (TrA), external obliques (EO), internal obliques (IO) and rectus abdominis (RA).

Conclusion – Advanced Six Pack Ab Exercises

We hope this article was helpful in understanding the core muscles and how they function.

We know that it can be confusing to understand all of the different terms used to describe these muscles, but now you have a better understanding of them.

These advanced six pack ab exercises will help you to strengthen and improve your core.

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