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🔥Six Pack Ab “Hack”👇
🚨 Decline twisting sit-up
- Target muscles: Obliques
- Synergists: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Pectineus, Adductor Longus, Adductor Brevis
- Mechanics: Compound
- Force: Pull
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✅ Starting position
- Hook your feet under the foot pads of a declined bench and lie supine (on your back).
- Place your hands behind neck.
✅ Execution
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- Exhale as you raise your torso by flexing your waist and hips. As your torso rises, twist your waist to one side.
- Inhale as you reverse the motion and lower your torso to the starting position.
- Repeat, this time twisting your waist to the opposite side.
- Keep repeating and alternating the side to which you twist your waist.
🚨 Barbell rollout VS Dumbbell side bend
- Target muscles: Iliopsoas (Hip Flexors)
- Synergists: Rhomboids, Latissimus Dorsi, Teres Major, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Posterior Deltoid, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis
- Stabilizers (not highlighted): Rectus Abdominis, Obliques, Triceps Brachii, Clavicular (Upper) Pectoralis Major, Wrist Flexors, Rectus Femoris, Erector Spinae
- Mechanics: Compound
- Force: Pull
✅ Starting position
- Kneel on the floor with a loaded barbell in front of your knees.
- Grasp the barbell using a narrow pronated (overhand) grip.
- Lean over the barbell so that it supports your upper body.
✅ Execution
- Keeping your elbows slightly bent, inhale as you gently roll out for as far as you can maintain a straight back.
- Exhale as you reverse the movement and roll back in to the starting position.
- Repeat.
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– VS –
🚨 Dumbbell side bend
✅ Starting position
- Stand holding a dumbbell by your side, with your elbow very slightly bent.
- You can place your free hand behind your head (as in the illustration), on your hip, or you can just keep it by your side.
✅ Execution
- Inhale as you lower the dumbbell by laterally flexing your waist until you feel a mild stretch in your side.
- Exhale as you laterally flex your waist equally as much in the opposite direction to raise the dumbbell.
- Repeat for the prescribed number of repetitions.
- Repeat the exercise with your opposite arm.
🚨 Weighted stability ball crunch
- Target muscle: Rectus Abdominis
- Synergists: Internal and External Obliques
- Mechanics: Isolation
- Force: Pull
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✅ Starting position
- Sit on a stability ball with a weight plate in your hands.
- Roll your bottom forward and lie backward so that the ball rolls under your mid-back.
- Raise the weight plate overhead.
✅ Execution
- Exhale as you raise your upper torso by flexing your waist.
- Hold for a count of two.
- Inhale as you slowly lower your upper torso by extending your waist.
- Repeat.
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