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There are several keys to getting a six pack stomach. Many folks think they can exercise their way to a six pack. This is one of the most prevailing myths in the fitness world. Ab exercises, won’t give you a six pack unless your fat over your abs are low enough. Yet, I digress. This article ain’t about fat loss over your six pack. It’s about getting the best looking six pack stomach on the block by doing the hardest ab exercises in the world. Below are the exercises I have found on YouTube.
There are several reasons that the hardest ab exercises are so challenging. One simply may be because of level of fitness. If you are a beginner and have untrained abs, the exercise will be difficult. Plain and simple.
These exercises might seem too advanced for you right now, but you can always start somewhere.
2. The Angle Of The Ab Exercise Makes It Hard
Another reason for an exercise to fall into the infamous “hardest ab exercises” category is if it’s got a unique angle. For example, the Rockies below show you how to work the lower abs by positioning your legs at a unique angle. This puts more strain on your core muscle group which ends up strengthening them.
3. The Weight You Add To The Ab Exercise Makes It Hard
That’s right folks, you are allowed to add weight to your ab exercises to make them more difficult. So many people think that they need to work their abs differently than the rest of the body. Your abs are made up the same muscle tissue as the rest of your body so why should anyone think they need to work them differently? Not sure. Oh well, remember that you are allowed to grab them weights while doing one of these ab exercises. Do this especially if you’re progressing at a rapid rate.
How Do I Get A Six Pack Stomach Using The Ab Exercises?
Seriously, although I didn’t go into it in the above intro, you do need to lower your body fat to see your six pack stomach. Men should start to see their six pack abdominal region at about 12% body fat. Women should be able to see it at about 18%. Use body fat calipers to measure your progress and take pictures of your progress.
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Do ab exercises carefully. Especially the ones at the bottom. They are absolutely brutal. If you have low back problems or are experiencing low back pain while doing these exercises, please stop immediately.
25. Pike Roll Out
24. TRX Pike Lift
23. TRX Abdominal Extensions
22. Hanging Knee To Elbow
21. Plank Kettlebell Lifts
10 Obstacle Course Races You Have To See To Believe
20. Barbell Roll Outs
19. Frozen V Sit
18. Sledge Hammer Ab Strikes
17. Medicine Ball Windshield Wiper (0.39 min)
16. Leg Throws
15. Hanging Sit Ups
14. Windshield Wipers
13. X Men
12. Vertical Knee Raise with Weight
11. Reverse Ab Wheel With Bands
10. Crunches with a Crap Load of Weight
9. L Sits
8. Straight Legged Hanging Leg Lift
7. Rockies
6. Standing Ab Wheel Roll Outs
5. Human Flag Bicycles
4. Flying Human Flag Ab Oblique Crunch
3. Front Lever (Many Different Types)
2. Hannibal For King Leg Flutters (0.30m- Must See!)
1. One Arm Evil Wheel
Bonus! Atomic Swings Ab Exercise
The above exercises are killer for gaining strength. Though if you want to see your 6 pack, you’ll need to eat the right foods. If you haven’t checked out the video describing 7 Odd Foods that Kill Abdominal Fat, I highly recommend it.
Toughest ab exercise I do, hanging crunches with weights. Grab some light weights, fix them to a chain, and hold on to the chain as you go up. I guess we can do the same thing with the bands.
Hi Bodyweight Todd.
Massive thanks for the post. Also, how can I get highly defined abs without equipment? Thanks
Aksh
Hi Askh,
Abs definition is mostly about diet. You’ll have to lower your body fat percentage to reveal your abs.
– Todd
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Single arm ab rollouts are killer especially if you don’t touch the ground 😉 If someone thinks they’re easy do them on a ramp, wheel going down of course.
Oh well, hardly any of us have TRX rings because they are to expensive
no.10Why are there weights?
I thing “Leg flutters for men” Should be number one, its more insane to do a front lever and move your legs it looks unreal. One arm evil wheel is just not as hard as leg flutters so LFM is number one in my opinion 🙂
Really? I can do a few leg flutters but can’t come close to Evil Wheel. I guess its all relative to how you train. Thanks for the vote!
Great list! Thanks for posting these. Always something new to try and improve with.
For sure Jeff!! I definitely agree with that.
Hi
I am doing my Personal Training exams and have been placed with a guy who only works upper body!! His legs are strong but I would like to find out some really advanced leg moves / exercises that can be done . I do not want to do the normal squats/ weighted squats. Please can you give me some ideas
Thank you
Hi Mandi,
Sounds like fun! I wrote an article on this awhile back.
Falling towers are actually my favorite. You can have him hold a weight and go back (careful of his low back though). They are killers.
Let me know how it goes and if you get him to the point where he is crying. 😉
Todd
Them falling tower will really give you some ripping legs in short order…
Always looking for advanced ab work outs, great list, thanks.
You’re very welcome Joyce! Glad I could be of help!
Todd