Check out the smartest way to get a six pack with these 6 excellent tips from Jeff from Athlean-X.
Jeff begins, “Let’s start off by getting the most important caveat out of the way – nutrition! If you don’t have your diet in check, then the rest of what I am going to tell you isn’t going to matter.
The fact of the matter is that if you want your abs to show, you are going to have to lose the body fat surrounding them and that comes through proper eating.”
Smartest Way to Get a Six Pack – Train the Abs
“The first key to getting a six pack is to start training your abs directly. There is an argument that you will get all the ab training you need simply by performing compound exercises.
While yes you will be training the abs through stabilization on the bigger lifts, you are not taking them through the function of producing movement, which leaves a lot on the table.
To get your 6 pack to show, you are going to have to incorporate direct ab workouts. The good thing about this, however, is that it doesn’t take a lot of time. You can get a great ab workout done in under 10 minutes.”
When to Train
“The next important point to getting a 6 pack, is when you do your ab workouts. If you are leaving your ab training for the end of your workout, you are pre-fatiguing your abs during your workout.
This means a weaker contraction of the abs, which leads to less effective work. It should also be noted that, when at the end of the workout, ab training often gets cut short or removed completely based on time constraints.
So, when is the best time to train your abs? At a separate time, away from your workout where fatigue is not going to affect your regular workout nor will that workout affect your ab training. Realistically, finding a time where you are going to be consistent is a big key to getting a six pack.”
Make Them Corrective
“When it comes to getting abs, you are going to need to stop counting the number of reps you are doing. Instead, treat your ab exercises like corrective exercises – with intention. Instead of focusing on your rep count, focus on the quality of each repetition.
Just as you would with a corrective exercise, you want to make sure every contraction is done deliberately and effectively.
Continuing with that corrective exercise theme; go slow! When it comes to getting a six pack, you are going to want to slow down your reps.
Speeding through your reps means that you are likely disengaging your abs throughout the movements and allowing other muscles to take over. As I said earlier, if want to get abs, you are going to have to train them directly.
So, slow down the exercise and focus on every segment of the movement and make sure that your abs are engaged throughout every step. Do this and you will be one step closer to getting a six pack.”
Smartest Way to Get a Six Pack – Rest Periods
“If you want to get 6 pack abs, it is important that you keep track of your rest time between sets and exercises during your ab training.
The most effective method of rest during your ab workouts is to keep the rest period as brief as possible. The abdominal muscles were built for endurance and thus training them through that function is important for both strength and getting them to show.
Instead of resting up to 2 minutes between sets like you would during a traditional training session, keep the rest time down to around 30-45 seconds.
This will allow for just enough reprieve for you to perform the next set efficiently, but will also be taxing enough to make sure the abs are getting worked sufficiently each time an exercise is performed.”
Smartest Way to Get a Six Pack – Stretch your Abs
“Finally, make sure that you stretch your abs. Just as it is important to stretch the rest of the muscles that we train, the abs are no less important. Allowing the abdominal muscles to get too tight can lead to not only muscle weaknesses, but also postural deficiencies.
Short, tight abs can pull your upper body forward and down, rounding your shoulders and leading to a slumped posture. To keep the abs in their best shape, you should take a moment to stretch them at the end of your workout.”
Smartest Way to Get a Six Pack – Video
- emotion-high-five-abs: Courtesy of CrossFit Inc.