The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA!)
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- čas přidán 11. 06. 2024
- To best achieve six pack abs, you need to understand the basic anatomy of the core muscles. First off, there’s the rectus abdominis, which can be further divided into two regions; the upper and lower abs. Given that they’re innervated by different nerves, each of these two regions can be selectively activated with different abs exercises. Next, there’s the obliques which run down the sides of the abs. Lastly, there’s the serratus anterior situated right on top of the ribs. Each of these muscles play a significant role in sculpting out ripped abs. Meaning that your abs workout routine and abs exercises needs to be designed in a way that hits each of these various muscles. In this video, I’ll show you how to craft the best ab workout for a six pack based on both scientific research and our anatomical understanding of the core muscles.
So the first ab exercise we’re going to perform in the abs workout routine is the reverse crunch, which effectively favours the lower abs over the upper abs in terms of activation. What you want to do is before you even start, initiate something called posterior pelvic tilt. When you perform a rep, all I want you to think about is curling your pelvis up towards your belly button and think about contracting your lower abs. Build up this movement to roughly 2-3 sets of 15-20 reps done with bodyweight and full control, then move onto performing them weighted and/or with a decline implemented like so for 2-3 sets of 10-15 reps.
Next, we’ll move onto high to low woodchoppers, one of the best abs exercises available that works the obliques. For these, you want to keep your arms extended and elbows locked, and then use the one side of your obliques to rotate your torso down and across your body towards the opposite knee. I’d recommend a set and rep range of roughly 2-3 sets of 10-15 reps, and adding more weight as this becomes easier. If you find difficulty with this movement then a viable alternative are bicycle crunches.
Next, it’s time to move onto weighted crunches, which enable us to selectively emphasize the upper abs for well-rounded six pack abs. The key is that you’re emphasizing the top down aspect of these movements by focusing on simply bringing the rib cage forward and down towards the pelvis. Your hips should simply remain stationary as you perform each rep. You’ll want to use a moderate rep range of 2-3 sets of 10-15 reps and again, gradually overload these with more weight as your abs develop and strengthen overtime.
The last exercise of this abs workout will be something called serratus jabs, which elicits very high activity of the serratus anterior. You can use a band or cable and set it up such that your arm travels upward during the jab. Then you want to simply perform an upward punching motion and reach as far as you can at the end position in order to protract that scapula and fully activate the serratus anterior. Again, use a rep range of 10-15 reps per side for these and overload it overtime by increasing the resistance.
So to wrap the best ab workout for a six pack up for you:
Exercise 1:
Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight)
BUILD UP TO: 2-3 sets of 10-15 reps (weighted/decline)
Exercise 2:
High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side
OR
Bicycle Crunches: 2-3 sets to failure (bodyweight)
Exercise 3:
Weighted Crunches: 2-3 sets of 10-15 reps
Exercise 4:
Serratus Jabs: 2-3 sets of 10-15 reps
I’d recommend performing this workout 1-3 times per week, which can either quickly be done after your main workouts or on your rest days.
Now keep in mind though guys that this abs workout is just one piece of the puzzle. If you truly want to attain ripped abs then you need to pair your workouts with a nutrition plan that helps you both shred off fat effortlessly while providing your muscles with the fuel they need to recover and grow to the best of their ability after each workout. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how to train AND what to eat week after week in order lean down most effectively with science, just like several other members have been able to do with their Built With Science programs, then then take the analysis quiz below to discover which approach is best for you: builtwithscience.com/bws-free...
Filmed by: Bruno Martin Del Campo
Abs workout PDF download:
builtwithscience.com/absworko...
MUSIC:
Music by Ryan Little - Think About You - thmatc.co/?l=9E7F675F
STUDIES:
RECTUS ABDOMINUS
www.ncbi.nlm.nih.gov/pubmed/8...
www.ncbi.nlm.nih.gov/pubmed/1...
REVERSE CRUNCH
www.ncbi.nlm.nih.gov/pubmed/8...
BICYCLE CRUNCHES
www.acefitness.org/getfit/stu...
SERRATUS JABS
www.ncbi.nlm.nih.gov/pubmed/1...
As mentioned in the video, you can grab your copy of the abs PDF here: builtwithscience.com/absworkoutpdf . Hope you enjoyed this one! Comment below what other workouts/routines you’d like me to cover and I’ll get on it! Cheers!
💓💚👌Hi Sir please Make Video How increase Height?💚💓❤💖
wonderful video as usual, i just cant feel my abs when i do reverse crunches! it feel in my back :(
Are there workouts and/or nutritional plans that help tighten up loose skin (for those who've lost a lot of weight but still have loose stretchy skin afterward)?
Military discount for your program?
Pull workouts and legs
DO THESE WORKOUTS MAKE MY ABS DIFFERENT COLORS?
😂😂😂
wtf
Yes , yes they do
🤣🤣🤣🤣 fucking pure comedy.
Yes
3:35 - 1 - Reverse Crunches
4:32 - 2 - High to Low Cable Woodchoppers (add weight as it becomes easier) /Bicycle Crunches (alternative)
5:33 - 3 - Weighted Crunches (add weight as you get better)
6:25 - 4 - Serratus Jabs (add resistance as you get better)
7:04 - Summary
7:12 - Workout Plan
2:23 - 1 - Reverse Crunches
4:32 - 2 - High to Low Cable Woodchoppers (add weight as it becomes easier) /Bicycle Crunches (alternative)
5:33 - 3 - Weighted Crunches (add weight as you get better)
6:25 - 4 - Serratus Jabs (add resistance as you get better)
7:04 - Summary
7:12 - Workout Plan
edit: waitttt i made these timestamps for myself a year ago- how did it get so many likes XD
but thank u all ig :)
Thx
Bsbs
love u
Because you are proactive and a leader in a world of sheep
@@jackharrison5534 masked as a positive complement shrouded in negativity. Chilllll out dude
7:11 for full workout
JJJ gods:
Jeremy ethier, Jeff cavaliere, Jeff nippard
i trusted jeff nippard and followed him for a long time, his videos are really good and ive learned a lot from him, but his full body x5 a week program just makes me trust him less. evidence and proof of it actually being better than regular 3x a week full body is lacking. jeff cavalier is a legend and everything im doing is what he suggested but im starting to doubt him looking at jesse who has been working out for a while, still not seeing changes in his physique. may be the genetics or some thing but idk i know im gonna get flamed in the replies and no one asked for my opinion anyways but these fitness experts are overcomplicating things with these studies ... im tired
@@kowya5952 lol. ... agreed.. Cavalier over complicates things..
Ethier, Nippard is ok, Isuf, Max Posternack, Scott herman.
Joe Delaney.
@Carl Brutananadilewski lol did you say jeff cavaliere uses steroids hahaha
Carl Brutananadilewski Jeff isn’t even that big so how did we get to him using steroids lol?
I just want to say that your tips are very valuable Jeremy, thanks.
Dude I see u in every comment section
Why do I see you everywhere...
@Carl Brutananadilewski What
hello fellow epic gamer.
You are not just a person you are a whole organisation.
coach jeremy has the most soothing calming voice than most youtube fitness gurus. hands up!🙌💪💪
YES, this is exactly the kind of thing I've wanted! 🙌🏾
Thank you Jeremy.
When you are starting february with his upper/lower workout and kinda dk know what kind of ab exercices to include, and there is him helping you once again to find and train the best way you can! Thank you man!
Boris Tonev bro that’s exactly me haha, I was wondering why the workouts seemed so quick haha
Pro tip: watch his vids on 1.5x speed
Yep! I noticed that too.😁
Eminem
You have me some of my life back thank you
1.25 is even better 😄
1.25 ideal and best
I think Jeremy has the best yt channel for showing the science and evidence behind workouts. Thanks it’s helped a lot
Exactly what I needed. Jeremy is the only dude I dont mind getting emails blasts from. Thanks for the free pdf too!
I bet you wouldn’t mind chin slaps from his choad either would you gay boy?
@@tylerharris3258 LMAOOOOOOO
@Lucaslmao it was funny calm
Started following your advises and it is showing difference overall thank you!🙏🏻
Is it ok if I do normal weighted crunches without ball?
As a competitive swimmer, the exercises for areas 2 and 3 are amazing! The attention to detail is gold.
i really like the fact that you always cut to the chase and give us the perfect instructions
Thank you so much! I've been searching for the science-based workout knowledge for abs. On youtube, there're several videos about follow-along abs workout but they didnt mention the root cause. Your video is so unique and this is really a good foundation for anyone to build abs muscles
Very clear vid! I now understand it so much better than all the tips (often contradictory) I had heard at the gym! Thanks a lot man !
Thank you for all the info you give this community, you truly have helped so many folks get healthy.
Extremely professional, researched, organized and presented. Kudos.
1.[02:24] Reverse Crunch 2-3 Sets (15-20 Reps)
2.[04:32] High To Low Cable Woodchoppers 2-3 Sets (10-15 Reps) or [05:11] Bicycle Crunch 20-30 Reps/Until Failure
3.[05:34] Weighted Crunches 2-3 Sets (10-15 Reps) or [05:51] Weighted Cable Crunch
4.[06:24] Serratus Jabs 2-3 Sets (10-15 Reps/Side)
[07:09] Sets & Reps
Thanks I actually can’t see it on the video coz it has subtitles thank god u made this
ty sir
You are a lifesaver i have to say
I'd just like to know how to do reverse/bicycle crunches without hurting my spine.
Ty
Appreciate all of your advice! I’ve seen huge improvements following your tips
You're right
Great video Jeremy! I have been doing some core exercises, but learned from this That I wasn't doing them quite that way you showed! I'll keep in touch with you on my progress! Thanks!!!
You are beast Jeremy! I followed your advice, and build crazy abs! You can do it too guys!
NEXT Workout it works for women too?
@@jerryheavenly7437 not sure
@@jerryheavenly7437 there is no diffrence
Is it ok if I do normal weighted crunches without ball?
So many abs videos out there, thank you for the this, good tips
Jeremy your page is the best out there: pretty clear, scientific, and concise. Thanks a million !
It really is!
Good stuff! Always great, science-based workouts! Thanks
Literally what i was looking for
Who else loves how he actually visually shows us the studies of the workouts such as in 3:11
This is awesome thanks, I'm here after trying out your upper body exercises. Your guides and videos are great and I'm sure I will be ripped soon if I keep following the plans.
Did you
Totally helpful since I'm on core workout right now
Thank you Jeremy, youre changing my life, im looking forward to buy your programs when my parents allow it (when i show progress from these great free videos 👍)
Wow your videos are super thorough and extremely simplified at the same time! Thanks for this info.
6 pack abs here we come 😄🤞
Did you get you're abs man ??
Hey Jeremy awesome video as always ! I was wondering about the rest time between sets in these ab exercises , since I've heard abs recover faster than other muscles. Does this mean we should use a smaller break between sets than the usual 2 minutes you've stated?
I stumbled across Jeremy’s channel about 2 months ago just as when I started counting my calories.
I have learnt so much from him about exercises and nutrition and how to make better choices.
I continue to watch his videos because he comes across humble and genuine.
Keep it up Jeremy, you are what the fitness community needs.
Very succinct and thorough recommendation for a good workout thanks for the great video!
Could you make a video like this that targets every area of the Abs but as a home workout since all the gyms are closed now 😄
See chris hera video
AthleanX million times better anyway.
Stanley13 not really. There are both very good channels.
@@beniteztheconman hell nah
Reverse Crunches
Bicycle Crunches
Crunches
Push-ups for Serratus Anterior
Hey Jeremy loving the quality of your vids I wanted to know I’m a beginner how long should my bulking phase be and cutting phase
Depends how you feel, your progression in each phase. There is no golden rule but 30 days per 30 days should be good for a start to understand your body. Then you can go for 60/60 or even go on a cut for a half of the year... It depends
How to best train abs at home without tools?
@@Shaikailash1 Im not Jeremy but
- stabilize legs by some low profile furniture
- additional weight by filling bottles with water, each hand holds 1-2litres will get you 2-4kg total. if need more fill with sand
You literally came out with this video as soon as i started looking for an ab routine from you haha
Your content is amazing! More professional and up to date than my PE studies
Yo, you uploaded this 5 mins before doing my ab routine in the gym today! Dude!
Time to get shredded for the summer 💯
RIP AND TEAR
UNTIL WE ARE SHREDDED
@@gladtv7873 :(
Been loving your videos lately, thank you for sharing!
you are the best. never did exercise but watching your videos is inspiring to do exercise and get healthy.
Dude this is crazy. I’ve had a 6-pack for the past couple years now, but RIGHT after doing this (the reverse crunches in particular), my abs got so pumped I could see an 8 pack coming in. Thanks Jeremy!
Great info! Youre right. So much out there ive fallen into doing almost nothing. Time to get crunching.
thank you mr. ethier this is a blessing
OMG OMG WHO IS THIS GUY! I was just thinking to myself, "shit I have to go get a notebook and write em down! And suddenly BANGGGG FREE PDF!!! WHAT THAA! believe it or not, my eyes got moist!!! ❤️ I love you man ❤️ thank you
You need a full body strech vieo for post workout of rest days.
Is the warmup video your mobility prehab type video?
I’ve been watching many CZcams videos for training methods , unfortunately it’s won’t help much as I thought. These guy’s was really show and explained the right ways then followed his ways,it much worth it. Thanks brilliant.
Glad you remade the abs video. The previous videos were fine but seemed a little all over the place. It's good to see every abs exercises in one video in a more organized context.
Mr. Ethier, can we get the best science-based pull and leg workouts?
PULL WORKOUT PLS
Yes💪💪💪
Yup 😊 I need a pull workout plan
PPL is bullshit if you're not enhanced please do full body. Check out Leroy Colbert's CZcams channel he used to do full body and had 21 inch arms at 17 naturally!!!
@Jay Turani Serge nubret as profil picture nice. He is way better than the over rated Arnold Schwarzenegger
@@slavaukrainitv2716 there is more than one way to train you know. Full body is great but you can't take a muscle group to the limit
Great video! Easy explanation! THANK YOU! 💯
Finally! I needed a quick best abs exercises!
Thanks for the informative video. I've been really struggling to find someone that explains the workout anatomy. Just one question plz: as a woman I'm targeting a smaller waist, can i workout my abs groups with weight or should i just workout with my body weight? appreciate your answer.
Workout with body weight and eventually you can add weights. However, when targeting your abs it’s better to just increase reps/sets rather than weights
I'm not by any means an expert or have done the near amount of research this guy has. But what I have heard a collective small group of body builders that like the slime hypertrophy look have all said using weights is more effective than body weight. Mostly because your muscles get used to a repetitive range of motion not allowing them the grow. But as a beginner doing any bodyweight exercise is still effective.
Start doing vacuum exercise aswell and u will see changes after month
Could you make a video series of exercises without equipment, where all you need is a yoga mat or just a rug 😀
This please
That's called calesthenics. . .. google it , jeremy deals with weight lifting
Check "Calisthenics Movement" channel
Check out Chloe Ting, she has some awesome programmes
Buzz Woo YU NEED TO WATCH CHRIS HERIA , HE DOES ALOOTTTT OF AB EXERCISES W OUT ANY EQUIPMENT
Excellent video Jeremy, your work is communicative, very helpful - thanx !! Tu fais de bon travail. merci !
Thanks for the video, I’ve watched and followed instructions on previous videos but never left a comment before.
Will try this this week
7:13 for workout
Thanks
Jeremy, on a Push/Pull/Legs 6times a week routine should I repeat the same exercises on every workout and progress on them or should I for example do bench press on Monday and dumbell flat press on Friday? Cheers!
Keep the same compound lifts twice a week but switch them between heavy and light. For example on your first push day you can do 5 heavy sets of bench press (5x5 perhaps) and then light sets of OHP. Then on your second pushday switch these rounds and do 5 heavy sets of OHP and then light sets of bench press.
Aside from compound lifts, you can switch up the secondary and isolation exercises on different days if you want to although the more important part is switching up the rep ranges.
How to perform the incline,flat,decline bench press, should I for example do the 2 of these on one day and the other on a different day ?
I do PPL (more like LPP) I go full heavy on Mon/Tue/Wed & Light weight or Anabolic training on rest
@@Wolf-es1el Decline press twice a week isn't necessary for general training unless you're trying to target a weak lower chest. Personally if you want to hit all 3 angles I would do flat bench on both push days, then incline on one of them and decline on the other. This would put you at about 14-18 sets of chest a week. Alternatively you could do flat bench on both push days, incline dumbbell press on both push days, then decline press on only one of the push days and then shoulders and triceps for the rest of the workout. This would put you at about 18-20 sets of chest a week. Pick depending on how much volume you want and your recovery.
PPL is useless if you aren't on gear. U need to train 3 to 4 times a week max. U are not building muscle when you train but when you recover. In PPL you have just 1 rest day so basically it's great if you're taking test, teibulin,winstrol hghand so on full body every other day check out Leroy colbert CZcams channel he is a natural legend who used to have 21 inch arms by doing full body. Peace
Man, this video is pure gold!
what really puts this channel above a lot of other workout channels is that it comes with a free pdf full of information. whenever I search for workout tips, I always go to Jeremy.
Don’t forget to do face pulls to balance out your posture
For my sanity
Reverse crunch instructions
3:30
Wood Chopper instruction's
4:50
Weighted cable crunch
6:00
serratus jabs
6:30
stolen
One of the best Abs training guides!
You really have the best fitness page on YT hands down... 💪🏾
Thanks Jeremy, I thought people doing the woodchoppers, were those trying to improve their golf swing.......LOL. Have a great week.
Hahahaha.day made.
Thanks.. Haha
I’m at that stage where I’m at 15% body fat, but only have a few visible abs. So imma try these exercises hopefully
How’d you do?
@@Immortalitation1 I bulked a bit for now, but I could definitely confirm these are effective
@@stunnasaad love to hear it, how frequent were you doing these? Once or twice?
@@Immortalitation1 Its a good warmup before working out as it stretches and strengthens the core muscles, So I would suggest doing them once everyday before your workout, and on rest days you could do this once.
@@stunnasaad appreciate it goat
Jeremy Ethier always brings something extremely useful, research based and do-able. Knowledge is power
i love your abs vlogs. some of the best and most informational i ever see thank you bro!
2:23 is when he starts giving out the exercises
These videos make me look like im doing everything wrong
best instructor on the internet, so grateful to this guy
Thank you for teaching me how to do the bottom up ab exercise correctly. I did it right for the first time today. And it hurt in the right places 😁
Dragon flags are prob a good progression for the reverse crunch as well
Coming here from Jeff's video yup 0.16 that is
Thanks for motivated me..
Always follow you to get more!
God bless you man
Love the science, love the fact that you have sources 👍🏻
Hey Jeff I really enjoyed this video! oh wwwwwait wrong channel...
7:13 your welcome
Felt the burn. While I’m probably not a beginner, it often is all I have after a workout. Thank you!
Very informative! Great job. Thanks so much!
Just give credit where it’s due man. Ppl will still like you!
@Sherlock Holmes he even cropped out the Athlean name. He definitely just didn't find it on Google.
No
0:18 you straight up stole this from athleanx and even cropped out the athlean part at the top and he just called you out in his new video 😂🔥
no one cares if he stole it
@@josiahrivera28 ok fanboi
What? A grid of different body fat percentages? Who cares?
William Fowler this is my first time watching this guy channel I’m no fanboy it’s just a workout video you can’t own a workout
@@josiahrivera28 These guys are getting assmad over a photo. Lol
Thank you Jeremy, very useful and informative.
Soon 2M ! Keep doing this good work Jeremy, thanks.
No need that workouts. I already have cough ab.
The PDF is much appreciated 🙏🏻
Jeremy always gets straight to the point
When I'm doing the reverse crunches my upper abs almost collapses but I feel nothing in my lower abs hmmm
Same
Maybe you don’t have blood flow in your lower abs? If you’re skinny-fat you should lift more weights to have more blood flow throughout your body or do full body workouts to start your routine
Was literally searching answer for this question
Who's here after Jeff called him out?
when did Jeff call him out?
in Jeff's video about "14%" body fat
Bro, awesome video. Now I feel like I can get the growth I been killing myself to get.
Brilliant tutorial plus his voice💕
Rest in peace Kobe Bryant just heard about the tragedy
What happened?
@@Zvosab airplane accident
@@Zvosab Helicopter crash :(
Ffs remember waking 3am to watch him play
Hector Gilbert Jr. he is still alive ?
Fun fact, no one of you will actually do this exercises at the gym because your thinking about how umberresing u would look like when performing these "not seeing every day" exerecises
Not true, I'm doing it now
@@jakestakes9075 cuz ur cool
Very clear concise explanation. Thank you.
Thanks as always Jeremy.
because the best coaches trainers on youtube start their names with the letter J:
FOR EXAMPLE:
JEREMY
JEFF and JEFF NIPPARD
Coincidence I don't think so haha thanks there are variations exercises im only have dummbells in home thanks
Check out JWill Tennyson too, I mean me too thanks
Rest in peace Kobe bryant