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Best 3 Science Based Exercises for Six Pack Abs (Upper vs Lower Abs)

Transform your abs.

Use these science based exercises for six pack abs.

In this video, Jeff Nippard explains proper technique for three top ab movements and why they are great choices.

The goal here is to maximize muscular development (hypertrophy of the six pack while avoiding injury.

How Lean do you Need to Be to See your Six Pack Abs Pop?

It is common knowledge that without an intelligent nutrition plan, it is unlikely that the abs will show, no matter how hard an athlete trains them.

As a rough guide, the following are good targets to aim for:

  • Men: 8 – 12% bodyfat for most people
  • Women 14 – 18% bodyfat for most people
Mountain climber wods athletes science based exercises for six pack absSource: Swolverine / Khan Porter

What do the Rectus Abdominis Do?

The primary purpose of the Rectus Abdominis is lumbar flexion, or rounding the back.

When you train the abs, you need to think about taking the lumbar spine through a full flexion range of motion.

What Movements Should be Combined into Ab Workouts?

You want to hit the abs from different angles. A great starting base is to include one movement that brings the torso down towards the midline, one exercise that brings the legs up towards the midline and one movement that involves twisting the core.

Crunch Type Movement

  • Bringing the torso down towards the midline

Leg Raise Type Movement

  • Bringing legs up towards midline

Best 3 Science Based Exercises for Six Pack Abs – Movements

So here are 3 great science based exercises for six pack abs.

Weighted Crunch

  • Squeeze glutes
  • Crunch the rope down and in
  • Tuck your chin down if you find it makes you focus on rounding your back more
  • Don’t jerk your head up and down through the range of motion
  • You should feel a strong contraction along the entire length of your six pack
  • Allow your lower back to straighten out on the way back up
  • You should reach full spinal extension at the top of each rep
  • Don’t pull the rope with the arms. Arms are the connectors

Load the weight in a low to moderate rep range (12 – 20 reps).

Hanging Leg Raise

  • Rough 1.5 shoulder width grip
  • Roll hips forwards and up
  • Think about crunching upper and lower abs together
  • Control the descent
  • Hips should stay locked in place
  • Don’t use any momentum

6 – 15 reps depending on the strength of the athlete.

Bicycle Crunch

  • This incorporates spinal rotation which will get the obliques involved.
  • Focus on the mind muscle connection with the abs. Simply bending the knee does not work the abs
  • Arms should be locked into position
  • Go for a faster tempo

15 – 20 reps.

3 Science Based Exercises for Six Pack Abs – Video

Who is Jeff Nippard?

“I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).”

Learn More

Check out the Perfect Chest Workout with Dumbbells.

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