Only 2 Exercises that Built My Six-Pack

[00:00] At the top of the list of highly desirable fitness goals is 6-pack abs, so it should come as no surprise that there are a lot of gimmicks and quick fix solutions out there that take advantage of your desire to have a ripped midsection. However, this video is different. In fact, it's the exact

[00:15] opposite. The two exercises that we're going to go over are really the only exercises that you need to develop the rectus abdominis muscle that makes up your 6-pack. So many people spend a ton of hours in the gym doing many complex variations of ab exercises. They require special equipment,

[00:32] tons of sets, tons of reps, and tons of time. But you truly don't need any of that, and if you follow what I'm about to show you in this video, you'll learn how to get 6-pack abs with just a 15-minute abs specific workout once or twice a week. That's really all you need for your ab muscle development.

[00:48] These exercises that I'm about to go over have not only helped countless clients of mine achieve a 6-pack, but they're also the two exercises that I credit almost all my ab growth and development too. First, I need to mention the fact that this workout is highly reliant on getting your abs

[01:04] stronger and getting them adapted to higher and higher intensities. What most people get wrong with abs is that they train them differently than other muscles in their body. They'll go to the gym, train their shoulders by doing military presses with heavy weight, then they'll train their legs by

[01:18] doing squats with a heavy weight, and then their chest by bench pressing with, you guessed it, a heavy weight. But when it comes to their abs, all of a sudden everyone starts changing things, which you shouldn't do. Suddenly, you have people doing tons of reps using no weights, or they'll be primarily

[01:34] focused on isometric exercises, like planks, which there's nothing really wrong with planks, but you're typically not training your biceps with an isometric hold. So why are you training your abs that way, especially if your time is limited, and you have a busy schedule? So the bottom line is that we

[01:50] want to focus on these two exercises that allow for a full range of motion with a concentric and an eccentric contraction, and we want to use heavy weight loads that we purposefully are focused on increasing over time. That's what will build your rectus abdominis fast. Now, the first exercise and

[02:07] definitely by far the best exercise that I credit almost all my results to is the decline sit-ups. First, I'll explain the end goal of how you want to perform this exercise, and then I'll offer you some other options to progressively work your way up there if you're a beginner. So you're going to

[02:22] want to set the decline bench at the highest angle that's available. Then grab a dumbbell and get yourself positioned at the top of the incline. Bring the dumbbell behind your head, then lower your upper back down to the bench in a controlled manner by contracting your abs the whole way down. Once

[02:37] your upper back touches the bench, sit back up until you're almost back to the starting position. But before you get to the point where you're completely upright, you'll just go right back down into the next rep. Now, if you're a beginner, you want to first develop the ability to do regular

[02:50] decline sit-ups at the highest angle. So your first goal will be to continually increase the incline each time you practice this exercise until you can set the bench at the highest incline. Each time you're able to complete eight to ten reps, it's time to increase the incline. Then once you're at

[03:06] the highest incline, your goal will be to start with a lightweight like five or ten pounds in front of your chest, which is easier than going behind your head. So once you're able to do eight to ten reps of that, you'll want to now shift this weight behind your head. Then progressively overload by increasing

[03:20] the weight each time your abs get strong enough to complete eight to ten reps with the current standard weight load that you're using. The second exercise is one that many of you will associate with lower abs, but both the first and the second exercise will target your entire rectus abdominis.

[03:35] You'll perform the second exercise on the floor, but you can also do it on a decline bench. Lay down flat on your back and then grab either a heavy pair of dumbbells or something else that's sturdy above your head. You'll also want a light dumbbell between five to twenty pounds

[03:48] position between your feet before starting. Grab the dumbbell with your feet wrapped around each side, raise it while focusing on contracting your core, and then perform a pulse up at the end where you lift your hips up towards the ceiling. Lower your hips back down towards the floor slowly,

[04:04] then lower your feet and repeat for reps. This exercise can definitely be challenging so if you're a beginner, first you can practice regular leg raises with pulse ups while laying flat on the ground. Then once you get comfortable and you can do ten reps, you can progress to adding weight and then

[04:19] progressively overload that weight over time. If you do four sets of each of those exercises just twice a week either at the end of your leg workouts or at the end of your arm workouts and you use the heaviest weight load that you can for eight to ten reps, that'll be more than enough to develop your rectus

[04:34] abdominis. Now of course there are many other types of exercises that you can add in for a full ab building routine but it's not really necessary. Oblique exercises aren't as important because your goal isn't really to build massive obliques which will bulge out and make your waist look wider rather

[04:50] than thinner and most other rectus abdominis exercises are not as effective as the two that I just provided. With all that said just because you'll have an amazing rectus abdominis that's very strong and well developed doesn't mean that you'll actually see six pack abs. The caveat is of course body fat.

[05:07] If you have too much body fat that layer of fat will cover up your abs. You see if you get really lean but you've never worked your abs, you'll have a flat stomach without the abs. So you definitely need the weight training component that I just went over but you also need to have your diet inject to stay

[05:22] lean enough to see that sheet of muscle across your midsection that you work so hard on. So let's quickly go over the most useful tips that you can apply right away to start getting lean. First limit your

[05:34] intake of high sugar foods. Excess sugar not only increases cravings but also reduces insulin sensitivity leading to more fat storage in the abdominal area. Instead of regularly consuming sweets like cookies and ice cream try satisfying your cravings with natural sugars found in fruit.

[05:50] This will help reset your palate and prevent unnecessary spikes in insulin. Second, when grocery shopping stick to the perimeter of the store where you'll find fresh produce seafood meats eggs and dairy. Process foods often found within the inner aisles naturally lead to a higher

[06:06] caloric intake, insulin spikes and that makes it harder to lose belly fat. Next focus on eating mostly single ingredient foods. These types of foods tend to have a lower calorie density meaning they provide fewer calories while taking up more space in your stomach keeping you full for longer.

[06:22] Also single ingredient foods require more energy to digest helping you reduce calories and burn more fat. After that you want to be careful of healthy foods or products marketed as healthy because a lot of them had excess sugars. For example smoothies, juices and kombucha may all seem like great choices

[06:38] but many of them are packed with hidden sugars that contribute to fat gain rather than fat loss. Instead you can make your own fresh smoothies with whole fruits, vegetables and water while primarily focusing on the vegetables to keep it free of excess calories. Another important step is

[06:54] to drink more water. Many people believe drinking more water alone will burn fat but in reality its greatest benefit is helping you avoid high calorie beverages like soda and juice. By drinking water instead of sugary drinks you can save hundreds of calories daily while keeping your body properly

[07:09] hydrated. To further enhance fat loss increase your protein intake if it's currently low. Protein helps keep you full for longer, it reduces hunger and requires more energy to digest in fats and carbs.

[07:21] This means a higher protein diet can boost your metabolism and help you burn extra calories. However there is a limit, more is not always better. Aim for around 0.7 to 0.8 grams of protein per pound of body weight for maximum muscle building benefits without unnecessary restriction of other

[07:35] nutrients. If you want to get lean it's also crucial to not drink too much alcohol especially high calorie alcohols like beer and wine since fat is metabolizing the liver, frequent alcohol intake and interfere with fat loss. Your body prioritizes breaking down alcohol over burning fat which can

[07:51] significantly slow progress. On top of that you can take in a ton of extra calories from the alcoholic beverage itself. So if you choose to drink go for unflavored low calorie liquor like vodka, rum or tequila and pair them with calorie free mixers to minimize added sugars.

[08:06] On top of watching what you drink eating more soluble fiber can help control hunger. Fiber slows digestion keeping you fuller for longer which makes it easier to maintain a calorie deficit without feeling deprived. Great sources of soluble fiber include oats, avocados and brussels sprouts.

[08:22] For those that are hesitant about adding carbs like oats remember that feeling satisfied with your diet is more likely to lead to long term success than forcing extreme restrictions. There's nothing wrong with carbs, there's nothing wrong with fats, as long as the sources are healthy,

[08:36] single ingredient foods you will likely naturally avoid overeating fats and carbs and continue burning fat. Now of course none of this will work unless you're consistent. A simple way to maintain consistency with your diet is to make your healthy meals enjoyable. A diet that forces you to eat

[08:51] bland, tasteless foods is not sustainable. Using seasonings olive oil and spices can make healthy meals more satisfying, reducing the likelihood of falling off track. Also allowing yourself an occasional cheat meal can prevent feelings of deprivation. However to avoid overeating it's best to have a high

[09:08] protein high vegetable meal beforehand. Doing that will take the edge off your hunger and naturally reduce the number of calories you consume during your cheat meal without requiring much will power. Again, structuring your diet in a way that helps you eat less without feeling deprived is

[09:23] absolutely essential and cheat days aren't the only way to do that. Some people find intermittent fasting incredibly useful as it allows for larger, more satisfying meals while naturally reducing overall calorie intake. Others do better with smaller meals spread throughout the day.

[09:38] So the number of meals you eat daily doesn't determine fat loss, what matters most is choosing a structure that makes it easier for you to stay consistent and maintain your calorie deficit. Last but not least, getting enough sleep is another essential factor for fat loss.

[09:52] Sleep is when your body recovers, repairs muscles and regulates hormones. Not getting enough rest can increase cortisol levels leading to more fat storage especially around your belly. Aim for at least 6-7 hours of quality sleep per night to optimize fat loss and muscle growth. So that about wraps it up.

[10:09] I really hope that you enjoyed today's video. If you did make sure you subscribe to the channel and if you'd like to start getting leaner, stronger and more defined but you don't have an exact plan then try my free six week shred. You'll get a six week workout plan, a personalized meal plan based

[10:24] on your preferences that comes with a recipe book and you'll also get a coach to help guide you through the entire program. To find out more you can click the link in the description below or you can head straight on over to my website at gravitytransformation.com. I'll see you guys soon.