Training

The Most Effective Training Split For A Ripped Six-Pack

By Vidur Saini Generation Iron

Abs are one of the most-desired muscles and if you look around in your gym at any time, you’ll surely see at least one person working on his midriff. Even after all the frenzy, only a few people succeed in building washboard abs.

After you have your diet in place, we would recommend that you perform the workout given below every three days. The training split is designed to train your abs from all the angles to ensure overall development.

Get A Six-Pack With This Workout

Superset

Cable Crunches – 3 Sets 20 Reps

Hanging Leg Raises – 3 Sets 20 Reps

You’ll be starting the workout with an isolation exercise to exhaust your abs at the beginning of your ab training. The kneeling cable crunches help in targetting your upper and middle abs.

Hanging leg raises is the superset isolation exercise meant to work your lower abs. The lower abs can be a weak muscle group for most people which holds stubborn fat. While performing the hanging leg raises, make sure your knees are locked and your legs are in a straight line throughout the exercise.ADVERTISING

Decline Crunches – 3 Sets 25 Reps

If you have been performing the ab exercises for some time now, chances are you might have become comfortable doing them. If this is the case, we would urge you to add resistance to the exercises by using weights.

Hold a dumbbell or a weight plate with your hands while your arms are extended forward. Your back should touch the decline bench at the bottom of the movement, and your torso should be perpendicular to the floor at the top.

Russian Twists – 3 Sets Failure

The obliques are one of the most overlooked muscles when it comes to ab training. The obliques are the fish-gill like muscles at the side of your abs. You can efficiently target your obliques by performing side-to-side exercises like the Russian twists.

Sit on an exercise mat with your knees bent and heels placed on the floor while your back is at a 60-degree angle with the floor. Hold a dumbbell or weight plate with both your hands with your arms extended forward. Turn to your right side while keeping your head pointing forward. Return to the starting position and repeat on the left side.

Superset

Incline Bench Heals To Heaven – 3 Sets Failure

Ab Wheel Rollouts – 3 Sets 12 Reps

The incline bench heals to heaven is arguably the hardest exercise on the list. Lie down with your back on an ab bench while it is set in a decline position. Elevate your legs so they are perpendicular to the floor while maintaining a slight bend in your knees.

Lift your hips off the bench and raise your legs as high as you can while elevating your lower back off the bench. Return to the starting position and repeat for the recommended reps.ADVERTISING

Only a few other exercises work the complete abdomen like the ab wheel rollouts. Your upper body should be in a straight line with your arms fully extended at the bottom of the movement.

Planks – 3 Sets 2 Minutes

The planks and the ab wheel rollouts are exercises that work on the core strength and can help you gain overall strength. While planks might look easy, they’ll test what you’re made of when you try them.

Most people make the mistake of raising their hips or letting them dip as it elevates tension off the core. Your body should be in a straight line and your core contracted while you’re performing the planks.

Header image courtesy of Envato Elements


How often do you train your abs?

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Source: https://generationiron.com/most-effective-training-split-ripped-six-pack/