What is the secret movement to build incredible six-pack abs? Does it even exist? According to Serene Wilken, there is.
Serene Wilken is a senior Pilates and mobility specialist in Northern California. She grew up as a gymnast and has been making fitness her career for over 10 years. She often contributes to Mind Pump TV, a YouTube channel with more than 700k subscribers that gathers all information surrounding and wellness with evidence-based fitness advice and debunking fitness myths. The channel was created by four personal trainers: Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge.
The Mind Pump team uses their extensive experience in the fitness industry and knowledge of exercise science to provide educational and informative content on topics such as workout programming, nutrition, supplements, and lifestyle habits. They also frequently interview experts in various fields related to health and wellness.
But you clicked on this link because you want to know the secret movement to build incredible six-pack abs, right? Let’s get to it then.
The Secret Movement to Build Incredible Six-Pack Abs
“The number one prerequisite for building out your six-pack is truly knowing how to articulate your back,” Wilken explains. “If you guys can do that and practice with this basic ‘perfect’ sit-up roll-up position, which is banded, you’ll have a better exercise overall when you progress into, let’s say, reverse crunch or hanging leg raises.”
According to Wilken, it’s all about knowing how to move your lower back or upper back properly. And she shows how to train that with a sit-up roll-up demonstration that you can check in the video below.
When trying this exercise, with a resistance band, you are peeling your back off of the floor, quite slowly. The band helps assist the movement only, not to create any type of resistance.
To progress further and get into achieving that six-pack look, Wilken goes on to show how to use this secret movement to get the best out of other exercises, such as the reverse crunch.
In the end, using slowly controlled reps and peeling your back off the floor or the bench is what will benefit you when doing ab exercises. If you are doing hanging leg raises or hanging knee raises, you can also imagine a wall behind you and slowly arch your back to crunch your abs and get the most out of the exercise.
There are several benefits to doing abdominal exercises:
- Strengthening the core: Ab exercises work the muscles in your midsection, including the rectus abdominis, obliques, and transverse abdominis, which make up your core. A strong core can improve your posture, balance, and stability, and also help reduce the risk of injury.
- Improving athletic performance: A strong core can also improve your athletic performance by increasing your power and agility, and enhancing your ability to generate force and transfer energy from your lower to upper body.
- Reducing back pain: A weak core can lead to poor posture and back pain. Strengthening your abs can help improve your posture, relieve stress on your lower back, and reduce the risk of developing chronic back pain.
- Enhancing overall fitness: Incorporating ab exercises into your workout routine can help you achieve overall fitness goals such as weight loss, toning, and increasing endurance.
- Boosting confidence: Strengthening your abdominal muscles can improve your appearance, leading to greater self-confidence and self-esteem.
The frequency of ab workouts can vary depending on your fitness goals, workout routine, and personal preferences. However, most fitness experts recommend working your abs at least 2-3 times a week, with a minimum of 48 hours of rest between workouts.
It’s important to note that while ab exercises can be beneficial, they should not be the only focus of your workout routine. A well-rounded fitness regimen should include a combination of cardio, strength training, and flexibility exercises.
Additionally, it’s important to vary your ab exercises to target different parts of your core and prevent boredom and overuse injuries. Some examples of effective ab exercises include planks, crunches, Russian twists, and bicycle crunches.
As with any exercise program, it’s important to listen to your body and adjust your routine as needed. If you experience any pain or discomfort during your ab workouts, it’s best to consult with a fitness professional or healthcare provider to ensure you are performing the exercises correctly and safely.
However, if you want to see your abs show up, you need to focus primarily on diet to reduce your body fat percentage. Not only you will feel and look better, but there are also other benefits of lowering belly fat such as reducing the risk of chronic diseases, improving insulin sensitivity, and improving cardiovascular health.