In this article we will set the focus on a six pack workout and the exercises you need to do, but before that, let’s look at the abs anatomy and see how thy function ?
Anatomy of the Six Pack
The muscles of the abdomen comprise of several muscle groups : the Rectus Abdominis, Transverse Abdominis, External and Internal Obliques.
Rectus Abdominis:
The rectus abdominis muscles are a pair of long, flat muscles that extend vertically along the entire length of the abdomen, adjacent to the umbilicus. Each muscle consists of a string of four fleshy muscular bodies, connected by narrow bands of tendon, which give it a lumpy appearance when well defined and tensed. This lumpy appearance results in the rectus abdominis muscles being referred to as the “six-pack.”
Transverse Abdominis:
The transverse abdominis, also known as the TVA muscle, is the deepest innermost layer of all abdominal muscles and is located underneath your rectus abdominis (the six-pack belly muscle). The transverse abdominis muscle runs horizontally across the abdomen and is recruited almost any time a limb moves.
External Obliques:
External Oblique abdominal muscles are a pair of muscles that run along each side of the rectus abdominis. The muscle fibers run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V and allow compression of the abdomen.
Internal Oblique:
Internal Oblique abdominal muscles are a pair of deep muscles that are just below the external oblique muscles. The internal and external obliques are at right angles to each other. The lower muscle fibers of the internal obliques run nearly horizontally and allow compression of the abdomen.
Leg raises
Sets 4 Reps 12 Rest 60sec
Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.
Bicycles
Sets 4 Reps 12 Rest 60sec
You can perform bicycles the traditional way by alternating sides or make it a bit more challenging by isolating one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.
Planks
Sets 4 Reps 12 Rest 60sec
Once you reach a level of several sets of 30 seconds with the traditional plank it is time for a new challenge. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance. Just be sure to keep your entire body tight and don’t let the weight “bow” your body.
Hanging knee raise
Sets 4 Reps 15 Rest 30sec
Hang from a set of rings or pull-up bar with an overhand grip and straight legs. Brace your abs, then draw your knees up towards your chest. Hold this position for a one-count, then lower back to the start. That’s one rep.
Superman plank
Targets Entire core
Sets 4 Reps 12 Rest 60sec
Start in a plank position resting on your forearms with feet together. Lift your left leg while extending your right arm forwards, then bring them back to the start position. Repeat with the opposite limbs. That’s one rep.