The ONLY 2 Exercises You Need For Six Pack Abs

Key Takeaways

• Ab definition depends on more than body fat. Genetics and abdominal muscle size also affect how visible your abs are. Building your abs may help them stand out, while reducing excess body fat can reveal them.
• Choose movements that actively round the spine. The speaker argues that planks mainly train core stability, while some leg-raise and crunch variations can shift too much work to the hip flexors if your back stays flat.
• Focus on two main exercise patterns:
  • Lower-ab emphasis — reverse crunch: Lie on a bench with your knees bent, then curl your pelvis toward your torso. Think of making a “C” shape rather than swinging your legs into an “L.” Start by lifting just your tailbone; as you get stronger, progress to a higher curl and straighter legs.
  • Upper-ab emphasis — crunch: Curl your chest toward your pelvis, lifting your shoulder blades off the floor. Avoid turning the movement into a hip-flexor-driven sit-up. A cable crunch is a more advanced option; keep your hips steady and round your spine rather than using momentum.
• Make the stretched position more challenging. An ab mat under your lower back can increase the stretch at the bottom of crunches and reverse crunches. A stability ball, BOSU ball, or rolled towel may also provide extra stretch.
• Progress and recover. The speaker recommends three sets of each exercise for 6–12 reps. Once you can complete 12 reps in all three sets, increase the difficulty or add a little weight. Start by training abs once a week; consider twice weekly if you want to train them more often, while allowing time to recover.
• Pair ab training with a plan to reduce excess body fat. Stronger or larger abs may still be hidden if too much fat covers them.

Presenter and Sources

• Presenter: Jeremy Ethier.
• Research mentioned: An unnamed 2017 study in which 28 soccer players trained their abs for 10 weeks. The speaker also refers to newer research on muscle growth in stretched positions and an ongoing study he says he is helping run.