Full range of motion training is fantastic for fully developing the six-pack abs so they visually "pop."
Just like any other muscle, they need to be worked with resistance, as well as range of motion.
Exercises like crunches or sit-ups done on the floor will limit your range of motion. This setup fixes that.
This is not a beginner exercise...more of a later-intermediate to advanced movement due to the range of motion and resistance involved.
To do this exercise, you'll need a rolled-up towel and a flat bench (ideally an adjustable one). Set the towel on the very end of the bench.
Sit on the bench with your butt against the towel and your heels hooked into the gap between the set and the backrest, pushing your heels back into the bench to lock yourself in.
This creates a "Janda Sit-Up" effect so that when you push your heels in, it activates the hamstrings, which de-emphasizes the hip flexors, which forces your six-pack abs to do more of the work during the sit-up.
If your bench doesn't have this gap, you'll need to find something else to brace your heels on (like a spotter holding behind your heels, a Smith machine bar set at the appropriate height, a bar in the rack braced against the uprights, a band, etc.). There are lots of options.
Lower yourself back and down until your head is below the level of the bench. The rolled-up towel will support the lower back and create spinal extension (which is where the stretch really comes in).
Holding your hands back by your head makes this ever stronger.
Now crunch up (no sit-up yet).
Continue the movement into a sit-up, using the towel as a pivot point.
Come all the up to the top. This position puts a massive contraction on your abs.
Come back down slowly and under control to the stretch position then repeat.
As you fatigue, you can adjust your arm position to change resistance. Arms straight forward makes the exercise easier. You can do this on the fly during the exercise, as needed.
On the last rep, you can grab onto your legs to help pull yourself up the top to really push your abs to the limit.
This one will light your abs on fire. If you push it hard enough, you'll even get a PUMP in your abs. It's a very strange feeling if you've never felt it before.
In terms of lower back stress, there IS some. It's not bad and I found it to be no problem at all, but just know that it's not zero, so if you have any lower back issues, you may want to skip this one.
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Want 90 more unique and challenging exercises to SHRED your core? Check out The Best Core Exercises You've Never Heard Of!
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