🔥Six Pack Ab “Hack” | Video & Guide

0
270

🔥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
Six Pack Ab “Hack”
Six Pack Ab “Hack”

✅ Starting position

  1. Hook your feet under the foot pads of a declined bench and lie supine (on your back).
  2. Place your hands behind neck.

✅ Execution

  1. Exhale as you raise your torso by flexing your waist and hips. As your torso rises, twist your waist to one side.
  2. Inhale as you reverse the motion and lower your torso to the starting position.
  3. Repeat, this time twisting your waist to the opposite side.
  4. 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
Barbell rollout VS Dumbbell side bend
Barbell rollout VS Dumbbell side bend

✅ Starting position

  1. Kneel on the floor with a loaded barbell in front of your knees.
  2. Grasp the barbell using a narrow pronated (overhand) grip.
  3. Lean over the barbell so that it supports your upper body.

✅ Execution

  1. Keeping your elbows slightly bent, inhale as you gently roll out for as far as you can maintain a straight back.
  2. Exhale as you reverse the movement and roll back in to the starting position.
  3. Repeat.

– VS –

🚨 Dumbbell side bend

✅ Starting position

  1. Stand holding a dumbbell by your side, with your elbow very slightly bent.
  2. 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

  1. Inhale as you lower the dumbbell by laterally flexing your waist until you feel a mild stretch in your side.
  2. Exhale as you laterally flex your waist equally as much in the opposite direction to raise the dumbbell.
  3. Repeat for the prescribed number of repetitions.
  4. Repeat the exercise with your opposite arm.

🚨 Weighted stability ball crunch

  • Target muscle: Rectus Abdominis
  • Synergists: Internal and External Obliques
  • Mechanics: Isolation
  • Force: Pull
Dumbbell side bend VS Weighted stability ball crunch
Dumbbell side bend VS Weighted stability ball crunch

✅ Starting position

  1. Sit on a stability ball with a weight plate in your hands.
  2. Roll your bottom forward and lie backward so that the ball rolls under your mid-back.
  3. Raise the weight plate overhead.

✅ Execution

  1. Exhale as you raise your upper torso by flexing your waist.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your upper torso by extending your waist.
  4. Repeat.

Leave a Reply