When it comes to your six pack, these are the only ab exercises that you need.
They have been chosen and explained by Gravity Transformation. Check out their excellent YouTube channel.
The Only 7 Ab Exercises You Need
“These are really the only ab exercises you need to do to develop 6 pack abs and balanced core strength.”
Attacking them from Different Angles
“Your abs have multiple layers of muscle. You want to make sure you work them all without wasting too much time doing more than you have to. This quick yet effective 6 pack ab workout will show you how to get shredded abs with only 7 exercises.”
“Your abs are made of multiple layers of muscle starting with the rectus abdominus and the external obliques positioned on the outside, then under that layer we find the internal obliques, and finally, underneath all of that, we have the transverse abdominous.”
“Each of these layers of muscle plays an important role in maintaining a flat defined looking midsection with nice abs. For example, developing the rectus abdominus helps create blockier-looking abs, while developing the transverse abdominus helps pull your stomach inward which gives you that flat stomach look. And the 7 ab exercises that I’m about to share with you are the only ab exercises you need to hit every muscle and develop perfect abs.”
1. The Only 7 Ab Exercises You Need – Weighted Decline Sit Up
“The first exercise that I want you to start your ab workouts with is the weighted declined sit up. This is going to be one of the most important exercises for developing blocky abs. We’re positioning it in the beginning because I want you to really push yourself to increase the weight that you use for this exercise over time.”
“The Abs require Progressive overload to grow just like any other muscle in the body. So, you’re going to select a weight that’s challenging for you to do 8 to 10 crunches with on the decline. Then you’re going to take a seat and hook your ankles in. From there you’re going to bring the weight behind your head and lower your upper body down until your shoulder blades touch the bench.”
“Then sit back up to the starting position and repeat for reps. If you don’t normally do decline sit-ups it’s important that you first build up your core strength by practicing this exercise without weights. Once you’ve built up that core strength, I recommend taking a light dumbbell and getting stronger at crunching with it in front of your body against your chest. Finally, after becoming more efficient with that you can bring the weight behind your head which is the most challenging version of this exercise.”
“At that point, the goal is to slowly increase the weight over time which is something that most people forget about doing when it comes to abs. By increasing the weight over time your blocks of abs will become bulkier and more prominent, which helps increase visibility.”
2. The Only 7 Ab Exercises You Need – Leg Raise Pulse Up
“Next is a leg raise in combination with a pulse up. Again, I do want you to use a weight with this exercise. To begin you’re going to start laying down on the ground with your hands above your head holding something sturdy for support. Then in between your feet, you’re going to have a dumbbell that you’re going to close both your feet around. From there you’re going to raise your legs and the dumbbell straight up until the dumbbell is pointed towards the ceiling. Then really squeeze your core and push your hips up towards the ceiling for a pulse up.”
“After that you’re going to slowly lower your hips back down to the ground, then lower your legs and the dumbbell almost all the way to the floor but stop right before the dumbbell hits the floor and raise your legs again repeating the entire process for reps.”
“Now of course when doing this with a dumbbell you have to be very careful. I’ve taught this exercise to many clients and I’ve never had anyone injure themselves, but if you open your feet the weight will obviously dropdown. So, make sure you get good at this exercise without weight first and when starting to use weights start light and work your way up. If you’re worried ankle weights are also a great option.”
3. The Only 7 Ab Exercises You Need – V Sit Ups
“Next, we have V sit ups. With v sit ups, you can use a weight or you can go for a higher rep count like 20 reps. To use a weight, you’ll need a medicine ball or a sandbag.”
“You’ll begin by holding the medicine ball in your hands over your head while lying flat on the ground with your legs extended out below you. Then you’re going to raise your legs as you sit your upper body up at the same time. When you do this your body should form what looks like a V shape from the side.”
“At the top, you’re going to pass the ball from your hands to your feet. Then lower back down to the starting position with your hands above your head and your feet with the ball slightly above the floor. Next, you’ll repeat the process except this time after you sit up, you’re going to pass the ball from your feet to your hands.”
“And just keep repeating that back and forth for reps. Remember that v sit ups on their own are pretty challenging as it is, so if you can’t use a weight for this one it’s perfectly fine to just use your body weight.
Watch the video for the rest of the exercises, and for more depth on how and why to perform them.
Video – The Only 7 Ab Exercises You Need
Video Time Stamps – The Only 7 Ab Exercises You Need
- #1 0:44 – weighted declined setup
- #2 2:10 – leg raises with pulse ups
- #3 3:12 – V-sit ups
- #4 4:22 – plank
- #5 5:14 – oblique v sit ups
- #6 6:15 – long arm crunch
- #7 7:25 – Stability ball crunch
- #8 8:50 – jack knives
- 9:45 – Example workout
Learn More – The Only 7 Ab Exercises You Need
Muscles of the Abs and Core
Your core is like the foundation of a house. A solid, strong foundation will keep your house from falling apart, but it won’t help you achieve the look and feel of your dreams. Likewise, working on your core isn’t enough to give you that six-pack or flat stomach you’ve always wanted. You need to work all around it—and even above it—to see results in that area. Here are some of the most important muscles involved in building strength and tone in other parts of your body:
The Only 7 Ab Exercises You Need – The rectus abdominus
The rectus abdominus is the main muscle that flexes the trunk forward and to the side. It also plays a role in bending to the side, but not as strongly as it does with flexion.
The Only 7 Ab Exercises You Need – The external obliques
The external obliques are located on the side of your body. They help you bend to the side, rotate your torso and bend forward at the waist. Your external obliques work with other muscles to help you do sit-ups.
The Only 7 Ab Exercises You Need – The internal obliques
The internal obliques are located on the sides of your body. They are used to rotate and flex the torso.
The internal obliques also bend, twist and rotate the spine. The internal obliques run from roughly where ribs meet sternum down to just above groin level, but they don’t attach directly to any bones or other muscles in that area – instead, they anchor themselves onto a group of ligaments called transversus abdominis fascia (TAF). The TAF runs around your waist like an elastic band pulled tight; this gives it great strength and flexibility when you contract your abs to perform tasks such as twisting at the hips or bending over at the waist.
The Only 7 Ab Exercises You Need – Transversus Abdominis (TVA)
Your transversus abdominis (TVA) is a deep muscle that acts as a girdle for your body, compressing your abdomen and helping to stabilize your spine. It’s the deepest abdominal muscle and is used in breathing exercises like Pilates.
The Only 7 Ab Exercises You Need – Quadratus lumborum
The quadratus lumborum is a muscular sheet that runs along the side of your torso, from the top of your pelvis to just below your ribs. This muscle helps to stabilize the spine and keep it balanced when you’re standing upright or moving around.
In addition to its role in helping you maintain posture, the quadratus lumborum also aids in breathing by helping to expand and contract your rib cage with each breath.
Conclusion – The Only 7 Ab Exercises You Need
There is no one exercise that you need to do in order to get a good core workout. It’s all about the variety of movements and exercises that you choose to do.
Add the exercises from the video into your training and maximise the health and strength of your core and abs.