Check out the best 10 minute ab workout for six pack abs, as designed by Jeremy Ethier.
“To best achieve six pack abs, you need to understand the basic anatomy of the core muscles. First off, there’s the rectus abdominis, which can be further divided into two regions; the upper and lower abs. Given that they’re innervated by different nerves, each of these two regions can be selectively activated with different abs exercises.”
“Next, there’s the obliques which run down the sides of the abs.”
“Lastly, there’s the serratus anterior situated right on top of the ribs. Each of these muscles play a significant role in sculpting out ripped abs.”
“Meaning that your abs workout routine and abs exercises needs to be designed in a way that hits each of these various muscles.”
The BEST 10 Minute Ab Workout for Six Pack Abs
“In this video, I’ll show you how to craft the best ab workout for a six pack based on both scientific research and our anatomical understanding of the core muscles.”
- The BEST 10 Minute Ab Workout for Six Pack Abs
- First Ab Exercises
- Best 10 Minute Ab Workout for Six Pack Abs – Low Woodchoppers
- Best 10 Minute Ab Workout for Six Pack Abs – Weighted Crunches
- Best 10 Minute Ab Workout for Six Pack Abs – Serratus Jabs
- Full Workout Details
- Video – Best 10 Minute Ab Workout for Six Pack Abs
- Learn More
- Muscles of the Abs and Core
- Rectus abdominis
- External obliques
- Internal obliques
- Transversus abdominis
- The muscles of the abs and core are vital to stabilizing the spine and lower back
First Ab Exercises
“So, the first ab exercise we’re going to perform in the abs workout routine is the reverse crunch, which effectively favours the lower abs over the upper abs in terms of activation. What you want to do is before you even start, initiate something called posterior pelvic tilt.”
“When you perform a rep, all I want you to think about is curling your pelvis up towards your belly button and think about contracting your lower abs. Build up this movement to roughly 2-3 sets of 15-20 reps done with bodyweight and full control, then move onto performing them weighted and/or with a decline implemented like so for 2-3 sets of 10-15 reps.”
Best 10 Minute Ab Workout for Six Pack Abs – Low Woodchoppers
“Next, we’ll move onto high to low woodchoppers, one of the best abs exercises available that works the obliques. For these, you want to keep your arms extended and elbows locked, and then use the one side of your obliques to rotate your torso down and across your body towards the opposite knee. I’d recommend a set and rep range of roughly 2-3 sets of 10-15 reps, and adding more weight as this becomes easier. If you find difficulty with this movement then a viable alternative are bicycle crunches.”
Best 10 Minute Ab Workout for Six Pack Abs – Weighted Crunches
“Next, it’s time to move onto weighted crunches, which enable us to selectively emphasize the upper abs for well-rounded six pack abs. The key is that you’re emphasizing the top down aspect of these movements by focusing on simply bringing the rib cage forward and down towards the pelvis. Your hips should simply remain stationary as you perform each rep. You’ll want to use a moderate rep range of 2-3 sets of 10-15 reps and again, gradually overload these with more weight as your abs develop and strengthen overtime.”
Best 10 Minute Ab Workout for Six Pack Abs – Serratus Jabs
“The last exercise of this abs workout will be something called serratus jabs, which elicits very high activity of the serratus anterior. You can use a band or cable and set it up such that your arm travels upward during the jab. Then you want to simply perform an upward punching motion and reach as far as you can at the end position in order to protract that scapula and fully activate the serratus anterior. Again, use a rep range of 10-15 reps per side for these and overload it overtime by increasing the resistance.”
Full Workout Details
So, to wrap the best ab workout for a six pack up for you:
- Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight)
- BUILD UP TO: 2-3 sets of 10-15 reps (weighted/decline)
- High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side
- Bicycle Crunches: 2-3 sets to failure (bodyweight)
- Weighted Crunches: 2-3 sets of 10-15 reps
- Serratus Jabs: 2-3 sets of 10-15 reps
“I’d recommend performing this workout 1-3 times per week, which can either quickly be done after your main workouts or on your rest days.”
“Now keep in mind though guys that this abs workout is just one piece of the puzzle. If you truly want to attain ripped abs then you need to pair your workouts with a nutrition plan that helps you both shred off fat effortlessly while providing your muscles with the fuel they need to recover and grow to the best of their ability after each workout.”
Video – Best 10 Minute Ab Workout for Six Pack Abs
Muscles of the Abs and Core
The core muscles are an essential part of overall body strength. Your core muscles support the spine and help you maintain proper posture. They also provide power for many upper and lower body movements, such as pushing or pulling. In addition to strengthening your abs, you should also include exercises for the lower back (erector spinae), hips (gluteus maximus), thighs (quadriceps) and chest (pectorals).
The rectus abdominis is the most superficial of the abdominal muscles, and it runs in a single line from the sternum to pubic bone. It forms an “x” when contracted, which helps to flex the spine and twist your trunk. The rectus abdominis is also responsible for other movements such as bending forward at the waist (flexion), pushing something away by contracting both your upper and lower abs together (abduction) and rotating your torso toward one side (lateral flexion).
The external obliques are located on the side of your abdomen. They help you to rotate your torso, bend over and reach down. The external obliques are also used in many sports activities requiring lateral movement, such as soccer and baseball.
The internal obliques are located on the side of your abdomen and work with the external obliques to rotate your torso. They also work with the rectus abdominis (a muscle in your front) to flex it, and they work with transversus abdominis (a muscle in your back) to compress your abdomen.
The external obliques are located on the sides of your abdomen and help twist or rotate it. They also act as stabilizers for twisting motions, such as throwing a baseball or swinging a golf club.
The transversus abdominis is the deepest of the abdominal muscles. It forms a corset-like casing around your torso, helping to stabilize and protect your spine while allowing you to move freely. When it contracts, it pulls inwards toward your spine as well as downwards toward your hips.
The transversus abdominis works with other core muscles like the obliques and quadratus lumborum to provide power for upper body movements such as throwing and punching, and lower body movements such as running or jumping. The transversus also helps stabilize your trunk when you twist or turn, which contributes significantly to overall balance.
The muscles of the abs and core are vital to stabilizing the spine and lower back
The muscles of the abs and core are vital to stabilizing the spine and lower back, as well as providing power to upper and lower body movements.
- The erector spinae group (a continuous muscle along your backbone) is responsible for providing support for your neck, thorax (chest), and lumbar region. It extends from the sacrum of the pelvis to all vertebrae in the spine.
- The transverse abdominis is located deep beneath your abdominal muscles that you can feel when you flex your stomach. It helps keep your lumbar vertebrae straight by creating a supportive “tube” around them, which provides resistance against bending or rotation under load.
- The internal obliques run vertically on either side of your rectus abdominis muscle—the six-pack section that people often work out at a gym—and assist it with lateral flexion while also helping stabilize torso rotation along their length when standing upright or bending forward at waist level with arms raised overhead (see video).
The muscles of the core are vital to stabilizing the spine and lower back, as well as providing power to upper and lower body movements. The abdominals can be strengthened through a variety of exercises, including crunches and plank poses.
Add this workout into your training.
- Abs-and-Cable-Crunches: CrossFit Inc / Brett Jordan on Unsplash