The six pack is widely known as the holy grail of fitness.
They say this for good reason too because that area has the most stubborn fat storage region on your body.
For many this can be a frustrating challenge, if you’re carrying around a pot belly, or an overhang. All you want to do is get rid of it!
This article will focus on the abs training exercises that build results the fastest. The other aspects of abs training include nutrition and cardio.
I personally had a toned midsection from all the sports I was doing, but I didn’t have a really defined six pack. I switched up what I was doing with this one tip I’m about to teach you and got phenomenal results.
The tip that gave me a ripped six pack was to add weight! Once I began to train my abs like other muscles, they began to grow like other muscles.
So here are the three abs training exercises with weight for ripped abs.
1. Rope Pull Down Crunch
*Set the pulley up high and get a mat
*Get on your knees about 4ft from the column
*Adjust the weight
*Pull the rope attachment to either side of your head
*Keep your hips still and curl your torso – trying to touch your elbows to your knees
*Keep your chin tucked to relieve your lower back
*Hold for a one count and release
This exercise is great because it keeps your abs in tension the entire time and you get a full range of motion. Do 8-12 reps for 3 sets. You should be about to max out on the last few reps of the last set.
2. Hanging Knee Raise
*Start in a hanging position from a pull up bar
*Bend your knees
*Curl your torso upward
*Try to touch your knees to your elbows
*Use your abs, not your hip flexors
Later, you can add 5, 10, or 15lbs weights to your feet as you get stronger. 8-12 reps for 3 sets.
3. Decline Bench Sit-Up
* Adjust the height of the bench for your skill level (more declined for advanced)
* Grab a 5 lb weight in each hand and hold them next to your head
* Do a sit up like normal while keeping your chin tucked
* On the way down, don’t let your shoulders touch the bench, but hover, then go back up
This exercise also allows for a full range of motion because you drop below the horizontal. Dumbbells are better than the plates for this exercise. 8-12 reps for 3 sets.
These abs training exercises are sure to pack on muscle in your midsection and give that pop-out washboard you’ve always been looking for. On my website, I’ve included a video with these plus two more great exercises, one of which that I invented that targets your entire midsection and will leave you ripped in a few weeks.
Learn more about how to get a six pack. Stop by Mitch Graves’ site to watch his video onabs training exercises where he reveals two more great exercises.
