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Thread: What are the best exercises for a 6 pack?

  1. #1
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    What are the best exercises for a 6 pack?

    Now before you guys answer, i want to mention i already know that a 6 pack starts in the kitchen. My question is: Providing one has a low enough BF%, which exercises are going to get him the abs he desires?

    I also know about how the compound lifts like squats and deads work your abs, so please don't say those. I am just looking for some direct ab exercises like planks, weighted situps, v-ups, etc etc and am going to add some more ab work to my routine.

  2. #2
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    I gotta go with the good old fashioned military style situp, followed by leg-lifts, followed by weighted russian twists.

  3. #3
    Moderator Off Road's Avatar
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    Another vote for weighted situps.
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  4. #4
    BIG IRON FREAK
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    weighted sit up and dieting

  5. #5
    Wannabebig Member
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    side oblique crunches and planks

  6. #6
    Senior Member Allen Cress's Avatar
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    Knee tucks on SB
    Ab rollouts
    High to low cable chops
    Low to high Cable chops
    ABC Head to toe cable crunches
    SB step offs
    Alternating sit up off bosu
    Pike ups
    Cable crunches
    Decline situps
    MB russian twist

    and a ton more!! You have to think outside the box and realize that you need to do movements with different planes of ranges of motion. After all is said and done genetics will determine the stucture and look of the abdominal wall.

  7. #7
    Senior Member Shemz's Avatar
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    Quote Originally Posted by Allen Cress View Post
    Knee tucks on SB
    Ab rollouts
    High to low cable chops
    Low to high Cable chops
    ABC Head to toe cable crunches
    SB step offs
    Alternating sit up off bosu
    Pike ups
    Cable crunches
    Decline situps
    MB russian twist

    and a ton more!! You have to think outside the box and realize that you need to do movements with different planes of ranges of motion. After all is said and done genetics will determine the stucture and look of the abdominal wall.
    I'm a big fan of Cable Chops and Crunches, but I hardly see anyone 'promote' them.
    "When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz

  8. #8
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    thanks guys- lot of good exercises!

    Does anyone here do renegade rows?

  9. #9
    Senior Member Allen Cress's Avatar
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    Yes, I just call them plank pull-ins since its more core oriented. the goal of this movement is to fight rotation, leaning towards one side, when pulling the DB toward you.

  10. #10
    student of the game Runty's Avatar
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    Walking to the liquor store...?

    But seriously I've found roman chair situps and fully extended and controlled leg lifts really work my abs hard.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  11. #11
    Senior Member Shemz's Avatar
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    "When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz

  12. #12
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    Quote Originally Posted by Shemz View Post
    didn't look that bad until this;

    The abs are split into upper and lower abs and the upper and lower obliques. You’re workout should include exercises to hit each of these areas. The following is a list of exercises and what part of the abdominals they hit.

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