The six-pack abs thrive on resistance. Developing the six-pack with resistance builds those "packs" so that you can see them better even at higher levels of bodyfat.
And when you get to LOW bodyfat, they look incredible.
Now, one of the main (and very valid) criticisms of the abdominal crunch is the repeated spinal flexion you get with it. Because the resistance is so little, you're able to do a LOT of reps, which leads to what can best be described as overuse in the disks of the spine (like folding a piece of paper in the same spot over and over again).
This exercise addresses that by putting a LOT more resistance onto the rectus abdominis (the six-pack abs), so you not only better develop that muscle, you can't get nearly as many reps of it as you could with a regular crunch, decreasing the possibility of overuse.
It also locks in the entire lower body and the lower back area so that there is ZERO extraneous movement or contribution from other muscle groups.
In fact, the hip flexors (which often activate during crunches and especially sit-ups) will be taken COMPLETELY out of the movement with the glute activation you'll get from the leg placement. The glutes are the strongest hip extension muscles you've got (direclty opposite to hip flexion) and will completely overpower the hip flexors.
All the resistance goes to your six-pack abs, making them work from full stretch to full contraction under load.
And if that sounds brutal, it's because it IS brutal.
This exercise is so much better than a regular crunch, it's hard to even consider the two as similar exercises.
So rather than completely abandoning any sort of spinal flexion exercise (i.e moving the lower rib cage towards the pelvis and bending the spine), we're just making it better.
To perform this exercise, you'll need a flat bench and either a power rack or a Smith Machine (or something else that's approximately chest height that's immovable and you can brace your feet under in the setup...you'll see).
The Smith Machine will be a better choice if you train in a busy gym where squat racks are at a premium.
Set the bar on either the safety rails or the J hooks, at about chest height. Load it with a good amount of weight...I've got 315 pounds on the bar. The amount of weight isn't that important...it just needs to be heavy enough that it won't move when you brace against it, allowing you to lock your lower body into position.
Set the bench parallel to the bar, just underneath it. Sit on the bench.
Lie on the bench with your hips and lower back on it. Set your feet under the bar, bracing with the balls of your feet, NOT your heels. This keeps the tension shifted to the front of your body (it does make a difference).
At this point, your feet should both be braced under the bar with your legs and glutes contracted and pushing to lock in your entire lower body (knees bent). Your entire lower back should be on the bench, with your rib cage off the edge.
Let your upper body flex/stretch back and down. You can hold your hands to your chest or up by your head (I'll show you both).
Now come up, using a strong contraction in your rectus abdominis (six-pack muscles). Being honest, you won't have a choice as to what to contract...that's the only muscle that can do anything to move you when you're locking in like this.
Come up as high as you can and hold the contraction for a few seconds.
As you come up into the top position, you'll notice that your legs actually push against the bar more and more. Really focus on contracting the abs HARD.
Because you're braced like this, in order to keep your body locked onto the bench, you have to push harder and harder, which creates more and more resistance in the abs.
I've got a strong core and I can't get a whole lot of reps with this one...the resistance is very surprising and very intense.
To make it harder, hold your arms up close to your head.
To make it easier hold your arms in front of you.
If you get strong enough with it, you can even add a weight plate or dumbbell held on your chest to push the resistance even more (not pictured).
When you're doing, bring your arms in front, grab the bench and swing your legs down.
Sit for a few seconds to let your blood flow normalize, then get up.
Just FYI, if you have any blood pressure issues, I probably wouldn't recommend this one due to the body position and tension placed on the core.
However, if you're looking for an incredibly effective exercise for developing your six-pack abs, definitely give this one a try. It goes WAY beyond a normal crunch for making your six-pack abs pop.
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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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Want Another Deep Core Exercise Like This?
It sounds horrible but it's actually VERY effective, combining a push and a pull at the same time as the torque goes directly through the core.
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