So you want a full six pack, right? You do crunches, leg raises, russian twists, more crunches, and nothing. So what do you do then? Obvi… you do more crunches, leg raises, and russian twists!
This is the inevitable cycle that most men and women tend to get stuck in when they are desperately trying to get a six pack. Try as they might, they just don’t seem to develop the deep cuts especially with lower abdominals.
At best, they are stuck in 4-pack hell! Banished to live just outside the gates of 6-pack heaven. It’s like a middle class suburb just outside the gold plated gates of a private country club neighborhood where all the rich people live. Sure, there 4-pack is nice. It’s better than most even. They tell themselves it’s fine. They boast about their “6-pack” and since it’s better than most – nobody ever calls them out on it.
Inside they know the truth. They know they are lying to everyone and worse… they are lying to themselves. They know they aren’t good enough to live inside the gates on 6-Pack Ln where I have a sick mansion fully equipped with multiple levels, a 6-car garage, a pool, and a hot tub for… well, let’s not get into that here. Another story for another time, maybe after a few glasses of Russian River Zinfandel…
This is me stuck in 4-Pack Hell living in a sweet little spot on 4-Pack Ln in middle class suburb just outside the gates of 6-Pack Heaven. As you can see, my lower abs have little to zero development. Did I work my abs? Hell yeah. A ton. Especially in preparation for this shoot. The problem was I didn’t know how to properly engage my lower abs and I didn’t know about weighted reverse crunches with ankle straps yet.
What’s worse is that most of these people never get out of 4-pack hell and they never even find out how or why they stayed there despite grueling amounts of crunches. They blame genetics or diet. It’s neither. It’s you. You are to blame. Nobody else.
I used to be you, the guy stuck in 4-pack hell so I can relate. And I want to help. I want you to move the nice neighborhood and join me. I was once living on 4-Pack Ln too so it’s possible. You can make the move. You can upgrade. Here’s how:
Weighted Lower Ab Reverse Crunches
This is by far the best exercise you can do to properly develop your lower abs. Isometric and bodyweight exercises are great, but you can do them until you are blue in the face and you still won’t develop the deep cuts necessary on the lower abs to really see the full 6-pack visual.
The weight is important, but it’s more than that. It’s also ensuring you properly engage your lower abs. Most exercises people do in the gym for lower abs tend to focus on and work your hip flexors with little to no lower abdominal engagement.
This is when I finally made enough to move out of 4-Pack Hell and into 6-Pack Heaven. I still could not afford a sick place, but at least I finally got inside the gates! If you drive a Rolls Royce, you are in the club. Nobody cares which one. You just want to be “in.” How did I finally get the lower ab cuts? About 6-months before this shoot I learned the secret of weighted lower ab reverse crunches from a mentor and fitness model legend with a serious set of cover model abs who finally set me straight on my meager and sad 4-Pack.
The key on this exercise is to fully roll your hips over and pull your knees to your forehead in order to create a strong contraction on your lower abs. Do this by first pulling your knees into your chest then roll your lower and mid back off the bench until your knees are smacking you in the forehead.
Mentally focus on and think about contracting the lower abdominals. Fully exhale as you contract; the more air you exhale the better the contraction and the more work your lower abs will get.
Keep knees bent about 90 degrees if possible. When your legs are straight the hip flexors are getting the majority of the work. It’s wasted effort, plus keeping your legs from straightening will keep your lower abs engaged. It isn’t until your knees pass your hips and move toward your chest as your lower back comes off the bench that your lower abs actually engage.
This is an advanced exercise. If you cannot do weighted lower ab reverse crunches then start on the floor doing simple reverse crunches properly with all the cues as listed above. Then move to a decline bench with bodyweight before progressing to the weighted movement using ankle straps.
This is when I finally upgraded to my current mansion on 6-Pack Ln… the primo location inside 6-Pack Heaven with the pool, hot tub, and 6-car garage. Even better than the last photo, this is just a selfie meaning I am not dehydrated or carb depleted in this photo. This is after a few years of perfecting my abdominal routine including proper form lower exercises and weighted lower ab exercises. Pretty sick, no?
You will need ankle straps for this exercise. I like the Harbinger brand straps. They have small hooks and aren’t too heavy duty, but they get the job done. Some of the more hardcore ankle straps with large and heavy hooks can be problematic and dig into your ankle causing bruising and a lot of unnecessary pain. I’ve seriously jacked up my ankles a few times pushing through the pain and it takes your focus away from your lower abs which isn’t good. When working abs especially, you want to ensure a proper mind-muscle connection.
If your gym doesn’t have them, you can buy them here.