Time to Sculpt Your Summer Six-Pack 😎🏝️
If you follow Matheny Muscle House you'll notice some of same abdominal exercises being repeated. This is because they work!
It is important to understand what exercises are targeting which areas of your core. Here are my 5 go to abdominal exercises I am keeping in my rotation this summer.
What are the abdominals made up of?
- Rectus Abdominis: Often called the six-pack.
- Transverse Abdominal: Deepest of the abdominal muscles, wraps around the trunk from front to back.
- Internal Abdominal Oblique: Helps with bracing, pooping, etc.
- External Oblique: Largest and most superficial of the abdominal muscles.
- Pyramidalis: Sometimes visible, this muscle is triangular-shaped and sits very low.
Top 5 Abdominal Exercises
Low Ab Hang Raises
The low abs are the hardest area to see progress in because this is generally where more fat is stored. As your body fat percentage begins to drop, this area will become more defined. Use the low ab hang raises for high reps to sculpt this lower half of your core.
Reps: Perform 200 reps weekly (split into two days x 100 reps each).
Med Ball Stir The Pot
A great full core exercise that will leave your entire body shaking! If you're new to barbell movements or need help working on your brace, add this movement in.
Reps: Perform 4 sets x 8-12 rep rotations each way (clockwise and counter-clockwise).
Upper Ab Sit-up
This movement will target the upper abs by removing the range of motion at the hips. Place your feet up on a bench, with a 90-degree angle under your knees, and then sit up!
Try to pause your momentum at the top of the sit-up to work your abs even more. Add weight if you're looking for a challenge. This movement was a staple of mine when I suffered a bicep tear and allowed me to keep my abs working.
Reps: Perform 4 sets x 20 reps twice a week.
Ab Rollouts
The ab rollout should be crowned the king of core exercises. It targets the full range of abdominals from top to bottom. It also has a great carryover into building your front rack position for front squats, zerchers, or any front-loaded carry.
Reps: Perform 150 reps total within your week (break into 2-3 days).
Suitcase Holds
Another great bracing exercise that targets the internal, external obliques, and transverse abdominals.
Reps: Perform 5 sets x 10-15 second holds each side with 40-50% of your body weight.
Let's get ripped!
