I did this 2 Six-Pack Exercises for Strong and Great-Looking Abs

These are the only 2 six-pack exercises I did for strong and great-looking abs! But there is a catch…

=> Introduction:

Some may suggest that you only need two exercises to effectively train a muscle group. Despite the title on top of the page, this is not recommended. Limiting yourself to just two exercises is insufficient because each muscle group often consists of multiple muscle heads and functions that can be individually targeted through exercise selection.

When it comes to the abdominal muscles, there are various exercises that focus on different areas, such as the rectus abdominis and obliques. It’s important to train these muscles not only through their functions but also by targeting specific regions within the core. Surprisingly, you can influence the upper and lower portions of the abs by initiating movements from different starting points. Additionally, incorporating rotational movements can effectively target the obliques, allowing you to create a well-rounded plan.

Instead of selecting only two exercises to develop a six-pack and strong core, it is more beneficial to choose two movement patterns and incorporate three simple exercises (one for each ability level). While not every ab workout needs to include both movement patterns, a comprehensive training plan for your core should at least build upon or include them at some point.

# As mentioned above, this is not a list of 2 exercises you will need to have a strong six-pack abs.

=>The first movement pattern:

It involves initiating the abs’ movement from the bottom up, such as in reverse crunches. To target the obliques, rotation is added to this movement. We begin with bottom-up rotation as it is more challenging due to the additional resistance provided by your legs’ weight.

For beginners, a reverse corkscrew with bent knees is recommended. During this exercise, perform the same movement as reverse crunches, but instead of bringing your knees straight to your chest, bring them up at an angle towards your side. Lift your pelvis off the ground while bringing your knees towards your upper body, then return to the starting position. Repeat the movement, targeting the knees to the other side.

Intermediate trainees should perform the same exercise as beginners but with straight legs, increasing the range of motion. Lift your pelvis off the ground as your legs come towards your upper body.

Advanced individuals will perform the hanging corkscrew, a variation of the hanging leg raise. Hang from a pull-up bar and raise your legs towards your upper body at an angle, as done by beginners and intermediates. Focus on moving your pelvis along with your leg lifts.

=>The Second movement pattern :

It involves initiating the movement from the top of the rectus abdominis down towards the pelvis, while incorporating rotation. Traditional crunches alone won’t suffice. For beginners, lie on your back with your hands behind your head and elbows wide. Instead of crunching straight up, perform circular crunches. Bring your weight to one shoulder blade, lift it off the ground, shift the weight to the opposite shoulder blade, and then have both blades in contact with the ground before repeating. Keep your neck relaxed to minimize the risk of strain.

Intermediate core exercise includes the power over, which is similar to a traditional power-up (a variation of the basic crunch). Reach with one arm overhead to the opposite side while rotating your torso.

Advanced individuals can perform cable crunch pulldowns. Attach a rope to a cable machine and kneel facing away from it, holding the rope ends on either side of your head. Crunch down at an angle to target the upper rectus abdominis and obliques. This exercise, using cable resistance, is guaranteed to increase core strength when performed correctly.

# Movement Pattern 1:

Reverse corkscrew with bent knees (beginner)

Reverse corkscrew with straight legs (intermediate)

Hanging corkscrew (advanced)

# Movement Pattern 2:

Circular crunches (beginner)

Power over (intermediate)

Cable crunch pulldowns (advanced)