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How to get 6 PACK ABS without Sit Ups or Crunches

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Learn how to get 6 pack abs without sit ups or crunches.

These great tips are chosen and described by Strength Side.

How to get 6 PACK ABS without Sit Ups or Crunches

“Truth be told I have not done a lot of abdominal core work.  The main muscular core that I have comes from doing everything in a brace position, specifically push-ups and pull-ups in a hollow position.”

Tia-Clair Toomey How to get 6 PACK ABS without Sit Ups or Crunches

“Today we are going to show you how to do a push-up and pull-up in a hollow position to make sure you are going to have complete core activation.  And what you’re doing for your core is it’s going to be super fatigued and sore and you’re going to be working those core muscles while doing actual movements and not just sitting there doing sit-ups and crunches.”

How to get 6 PACK ABS without Sit Ups or Crunches – Hollow Body Push-Up:

Firstly, you need to get into the push-up position. You need to ensure that you don’t droop your body in the middle and lower back.

This is normally a sign that the core is not engaged properly. Without the bracing of the core, the shoulders and chest get worked but the core does not.

Make sure to move your body into the hollow position and tense your core tightly to hold that position. This will hugely enhance your core and abs.

Think about pushing the ground away. This is going to activate that top part of the core, chest and serratus.

You need to tuck your hips under to get that full ab engagement & hip flexion as well. So, now your core will be fully activated. See the video below for more visual clues.   

When you perform push ups in this position you will really work your abs hard, helping you develop strength and a six pack.

How to get 6 PACK ABS without Sit Ups or Crunches – Hollow Body Pull Ups

“What we see a lot of the time with pull-ups is people hanging from the bar and they’re in this extended position so they are just pulling through the arms and shoulders with a little lat activity as well.” 

“But once again that’s not going tie everything together. Don’t worry, that’s how I did pull-ups my first started.” 

But if we can get into a hollow position with some core activity, not only is your pull going to be stronger, you’re also going to work these abs as well. 

  • Put the feet out ahead of him a little bit
  • Adopt a posterior tilt
  • Find a solid hollow position

You need to maintain that full flexion at the hips.

What you can also do to get this same position is just bend the knees up and then pull up. That’s going to ensure that you will tuck at the pelvis. 

“So, any flexion of the hips is going to get you into that hollow position. Your core is turned on and your abs engaged. Do the pull up and rapidly strengthen your core to get six-packs without getting on the ground and doing crunches or sit up exercises.

Video – How to get 6 PACK ABS without Sit Ups or Crunches

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How to get 6 PACK ABS without Sit Ups or Crunches – Muscles of the Core and Abs

The core and abdominal muscles are two separate parts of the body. The core is a group of muscles that support the spine and pelvis, while the abdominal muscles are made up of individual muscles that make up the six pack. Each is important for proper functioning of your body, but it’s important to understand the difference between these two groups.

How to get 6 PACK ABS without Sit Ups or Crunches – The Abdominal Wall

The abdominal wall is a group of muscles that form the front of the trunk. The abdominal wall consists of four layers: external oblique, internal oblique, transverse abdominal and rectus abdominis muscles. Each layer helps to protect your internal organs from injury and to control motion in your trunk.

How to get 6 PACK ABS without Sit Ups or Crunches – Internal and External Obliques

The internal and external obliques are the muscles that run along your sides and they are involved in side bending, twisting, and rotation. They help maintain posture and balance; perform breathing movements; aid in digestion; move food through the large intestine; assist in defecation; flexes vertebral column (spine); stabilizes pelvis during locomotion (walking).

These muscles are also important for core stabilization. Core stabilization involves all of the muscles from your shoulders down to your hips working together to keep you balanced. This includes keeping proper posture while sitting or standing upright on two feet with good posture as well as maintaining balance when walking on uneven terrain or when moving around at home, work or school.

How to get 6 PACK ABS without Sit Ups or Crunches – Transverse abdominal muscle

The transverse abdominal muscle is a deep muscle that lies on the side of your abdomen. It is responsible for side-bending and rotation and stabilizing your lumbar spine. This thin, flat muscle runs from one rib to another, connecting to both sides of your pelvis via fibrous tissue called tendinous inscriptions in front and back. The transverse abdominal muscles are also known as transversus abdominis (TA) or obliquus externus abdominis (OE).

Rectus Abdominis

The rectus abdominis is a long, flat muscle that runs vertically in the central part of the abdomen. It is the most superficial of all abdominal muscles.

crossfit games athletes with visible abs The Perfect Six Pack Abs WorkoutSource: Courtesy of CrossFit Games

The rectus abdominis originates on each side of the pubic bone and connects to the lower six ribs as it courses down toward its insertion at the xiphoid process and cartilage of fifth through seventh costal cartilages (the lower end of your sternum).

The muscle unites with its partner on each side to form an X-shaped line across your abdomen just below your sternum. Together these two muscles flex and rotate your trunk during movements such as bending over or sitting up from lying down.

Serratus Anterior

The serratus anterior originates from the upper eight ribs and inserts into the medial border of the scapula. It protracts, upwardly rotates and medially rotates the scapula.

It is innervated by the long thoracic nerve (C5-T1).


The multifidus muscle is a deep muscle located in the back of your spine. It is not visible on the surface, but it can be felt when touching your back.

The multifidus helps to maintain posture and balance by helping keep your spine straight. This muscle also helps control the movement of your spine as you bend forward or sideways.

The core and abdominal muscles are not the same.

It’s important to understand the difference between core and abdominal muscles. Your core involves a lot of muscles that are underneath the ones you can see when you look in the mirror. These deeper muscles—which include your transverse abdominis, internal and external obliques, rectus abdominis and erector spinae—are extremely important for movement and stability because they work together to provide both support for your spine and also allow you to move efficiently throughout life activities such as running, walking or even sitting upright.

The superficial abdominal muscles (rectus abdominis) are visible when looking at yourself in the mirror but don’t play as big of a role as their counterparts deep within your body. They do help stabilize your pelvis which is essential during walking because it keeps your trunk from sagging down towards one side or tipping forward onto one hip while taking steps forward with each leg.


The core is made up of a group of muscles that control posture, movement and stabilization. These muscles include the abdominals, obliques and transverse abdominis. The rectus abdominis is the main muscle in this group and helps with flexion as well as assisting other muscles such as the internal obliques when performing tasks like lifting weights overhead or pushing off from an object with your foot against it (one leg being bent at a 90-degree angle).

Avoid crunches and sit ups by performing your pull ups and push ups in such a way (as described) that will help you develop and strengthen your core and abs.

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