Add the best 10 minute ab workout for six pack abs into your training.
This workout has been created and refined by Jeremy Ethier.
Best 10 Minute Ab Workout for Six Pack Abs
Read the text then watch the video for even more information.
Anatomy of the Core Muscles
“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.”
Source: Photo courtesy of CrossFit Inc“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.”
1. Best 10 Minute Ab Workout for Six Pack Abs – Reverse Crunch
“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.”
Source: Courtesy of CrossFit Inc.2. Best 10 Minute Ab Workout for Six Pack Abs – High to Low Woodchoppers
“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.”
3. Weighted 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.”
4. Serratus Jabs
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.
The Full Workout
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
When to do the Workout?
“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.”
Not the Whole Story
“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.”
Video – Best 10 Minute Ab Workout for Six Pack Abs
Learn More – Best 10 Minute Ab Workout for Six Pack Abs
The Perfect Back Workout
The 8 Best Exercises for a Wider Back
The 12 Best Lat Exercises for Strength and Muscle Growth
Most Scientific Way To Train Your Back
How to Train Back Width vs Thickness
How to Properly Barbell Row for a Bigger Back (Muscle and Strength)
Muscles of the Core and Abs
The core is an important part of your body. It provides support for movement and helps you maintain balance. The muscles in the core also stabilize your spine, which protects it from injury during physical activity. If you’re looking for a way to improve your athletic performance or simply become more active, then strengthening your core muscles is a great place to start!
The core muscles are located in the midsection of your body
You may have heard of the core muscles before, but do you know what they are and how they work?
The core muscles are located in the midsection of your body. They can be divided into two groups:
- The abdominals (the rectus abdominis, transversus abdominis and internal obliques) are located between the ribcage and pelvis. These muscles provide stability for movement, improve balance and stabilise the spine.
- Back muscles (latissimus dorsi, erector spinae group) extend from lower back to upper chest/shoulder region. These muscles primarily provide force for lifting heavy objects or extending arms against resistance
The abs, or abdominal muscles, are located between your pelvis and chest
The Abs, or abdominal muscles, are located between your pelvis and chest. They make up a large portion of the core and help with posture and balance. The rectus abdominis (also known as “six-pack abs”) are often thought of as being the only abdominal muscle in existence but there are three other muscles that make up the core: the obliques (lateral sides), transverse abdominis (deep inside) and pyramidalis (front).
The transverse abdominis is by far the deepest muscle of all four groups – it wraps around your body like a corset to connect every vertebrae in your spine together. It’s also connected to all major organs such as liver/gallbladder/pancreas so this makes sense why it would be important for stabilizing movements such as bending over or twisting at waist height where these joints have more mobility than other parts further up or down on body!
The functions of the core muscle include providing stability for movement, improving balance and stabilizing the spine
The core muscles are located within the trunk of the body, and they include:
- Transversus abdominis (TVA)
- External oblique (EO)
- Internal oblique (IO)
- Rectus abdominis (RA)
These muscles work in combination to provide stability for movement, improve balance and help with posture.
The main function of the abdominal muscles is to flex the spine
The main function of the abdominal muscles is to flex the spine. These muscles are important for posture, as they help support a person’s back. They also stabilize the spine during movement and allow you to breathe deeply. The abdominal muscles play a role in digestion as well, especially when you swallow food or drink water; they help pull food down into your stomach by compressing it while pulling on your pelvis and lower back. Additionally, this muscle group helps maintain balance when you’re walking or running, allowing you to stand still with ease.
The core muscles include those in the abdomen and back, as well as muscles in the pelvis and hips
The core muscles are located in the lower back, abdomen and pelvis. They work together to stabilize your spine as you move and provide stability for movement throughout your body.
The core muscles include:
- Rectus abdominis (a long, flat muscle that runs vertically from the pubic bone to the sternum)
- External oblique (located on each side of the rectus abdominis)
- Internal oblique (a thin layer underneath the external oblique)
- Transversus abdominis (the deepest layer under all other abdominal muscles; it stabilizes the spine when we bend or twist)
These back muscles include the trapezius, latissimus dorsi and erector spinae
The muscles of the core and abs include three large muscle groups:
- The trapezius, latissimus dorsi, and erector spinae. These back muscles are responsible for stabilizing your posture and movement while providing support to your neck, ribs, spine and pelvis.
They also help you breathe deeply when lifting heavy objects or running long distances by pulling the rib cage upwards during inhalation.
These abdominal muscles include the rectus abdominis and obliques
You’ve probably heard of the rectus abdominis, or “six-pack,” and it’s no surprise why: It’s the most visible and desirable abdominal muscle. This muscle runs vertically along your waist, connecting your rib cage to your pelvis and creating that coveted hourglass shape.
The obliques are another set of core muscles that wrap around your sides like string cheese sticks. These muscles work as stabilizers for other movements such as bending over and twisting to help you perform tasks like lifting heavy objects or putting on a shirt (without looking like you’re about to hurl).
But there’s more than one type of core muscle—and this is where things get interesting! The transverse abdominis is also known as the TVA (transverse abdominis) because it resembles a tube wrapped around our bodies from front-to-back, which means it plays an important role in keeping our organs protected when we’re pregnant or otherwise under stress (like when you bend over). Its job may not be sexy but it’s certainly important!
There are many exercises that target specific core muscles.
There are four main muscle groups of the core:
- Rectus abdominis – This long, flat muscle lies on top of the abdominal cavity and extends from the pubic bone to the lower ribs. It flexes (bends) the spine and helps bend forward at the hips.
- Transverse abdominis (TVA) – This innermost layer of muscles wraps around your torso like a corset in both directions, from front to back and side to side. The TVA compresses your abdomen, which helps support your back; it also aids in respiration.
- External obliques – These muscles run alongside each rib and assist with flexion, rotation, bending sideways across one’s body axis, as well as helping you twist while keeping balance on one foot (the “twisty” part). They also work with internal obliques during normal breathing motions as they contract.
The glue that holds these three together is called fascia connective tissue which acts like a shock absorber for all movements that occur within this region of your body!
Your core is composed of more than just abdominal muscles.
The core is more than just your abdominal muscles, which is why you often hear about the “core” muscles. Your core is made up of the muscles and joints in your back, hips and pelvis. It helps you move in a coordinated way and maintain balance so that you can function in daily life.
The deep abdominal muscles are those that support the spine, especially when you’re bending over or lifting heavy objects. These are the transverse abdominis muscle (TAM) and internal oblique muscle (IOM).
Conclusion – Best 10 Minute Ab Workout for Six Pack Abs
The core is made up of more than just abdominal muscles. It also includes muscles in the back, spine and hips, as well as those in the arms. The main function of these muscles is to provide stability for movement and improve balance. This blog post discussed each muscle group individually along with its functions and exercises that work on each one specifically.
Add this excellent workout into your training if you want to maximise your core strength and physique.
