The six pack is widely known as the holy grail of fitness.
They mainly say this because this area is among the most stubborn when it comes to losing fat.
If you’re carrying around a lot of belly fat, this can be very frustrating. All you want to do is get rid of it!
Well there’s a lot more to abs training than exercises such as nutrition and cardio, but this article will focus on the abs training exercises that build muscle the fastest.
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 little known secret I found was to add weight! Training my abs like other muscles gave me results like my other muscles – they began to grow!
So here are the three abs training exercises with weight for ripped abs.
1. Rope Pull Down Crunch
*Move the pulley up high and get a mat
*Get on both knees about 4ft from the column
*Set the proper weight
*Pull the ropes to both sides of your head – by your ears
*Curl your torso down trying to touch your elbows to your knees – keep your hips still
*Hold for one count and release
With this exercise, you get a full range of motion and your abs remain in tension throughout the movement. Do the standard 8-12 reps for 3 sets.
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
Once you get comfortable, you can hold a 5,10, or 15 lbs weight between your feet. I promise you’ve never felt anything like this before. 8-12 reps for 3 sets.
3. Decline Bench Sit Up
*Adjust the decline – more declined=more advanced
*Hold an appropriate barbell weight on both sides of your head
*Execute a sit up while keeping your chin tucked
*On the release, stop just below horizontal but don’t let your shoulders touch the bench – then repeat
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 tons of muscle to your six pack. They’ll give you that great pop-out washboard look that’s the envy of the gym.
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.