Advanced Ab Workout For A Visible Six Pack 

July 24, 2020

By Troy Adashun


The perfect ab workout for a six pack consists of a routine that you can maintain consistency with, and most importantly triggers the 3 science backed ways your body builds muscle. You certainly don't need to be a bodybuilder to have perfectly visible abs.

The only prerequisite is you must be under 12% body-fat or less. Some people who have really built up their abs with lots of weighted ab work have visible abs at even 15-16% body-fat!

Best Ab Workouts

You don't have to have a ton of muscle mass to have visible six pack abs. Ryan Reynolds is no more than 175 lbs. here, but he is very lean at about 9-10% body-fat.

The following ab workout I'm about to show you is fairly advanced, and you will need weights and a pull-up bar to do all of the ab exercises, although the last 2 moves are bodyweight only and you can do them anywhere. 

Why are we training your abs with weight during the ab workout? Your abs are a muscle, so why train them any differently than you do your biceps?

Today I'm going to show you how to do a balloon method ab workout, and maximize the 3 science backed ways your body builds muscle. You can only find Balloon method workouts on this site, so make sure to bookmark us and try a balloon method workout for every muscle group to gain muscle and lose fat faster!

I'm not going to go over the science stuff in this article, but if you are interested in how the balloon method works make sure to check out "The Only 3 Science Backed Ways Your Body Builds Muscle" after you check out this ab workout!

THE UGLY TRUTH ABOUT YOUR ABS

First  let's get something straight. If you are above 15% body fat, you will never see visible abs no matter how much you work them.

If you don't know exactly how many calories you need to eat to lose the fat covering your abs, make sure to check out the article "How To Get Shredded" next which gives you a free fat loss calorie calculator!

Common misconceptions people have with regard to getting Ripped & Visible Abs:

  • You have to Do 1000s of Sit Ups & Crunches
  • Following Bland Diets Everyday of Your Life
  • Genetics
  • Some Machine That Gets you Ripped in 10 Min Sold by Celebrities
  • Hours of Cardio

Perform this  Balloon Method Abs Workout 3x per week and eat in a 500 calorie deficit every day, and you will soon have visible six pack abs!

BALLOON METHOD AB WORKOUT

In this ab workout you are going to be performing an intensity technique each move. I want you to not only pay attention to the form in each exercise, but also the details of the intensity technique which will ensure you trigger the 3 laws of building muscle you need for the fastest progress possible.

These intensity techniques can be challenging, but the results you will get from them will be worth the added intensity. Remember this workout only takes 15 minutes and you only need to do it 3x per week.

#1 Weighted Ab Cocoons
Target Rectus Abdominus
Sets 3
Reps 10-12
Rest Time max 60 sec

Weighted ab cocoons are one of my favorite weighted ab exercises that work the entire core. This move will light up your abs like no other! Watch the video above carefully for the perfect form.

execution

  1. 1
    Grab a straight bar or ez bar and a flat bench
  2. 2
    lie flat on the bench and extend your arms and legs out
  3. 3
    Get a full extension and push the weight behind you
  4. 4
    After you reach full extension, crunch back in tucking the weight under your chest
  5. 5
    Repeat and perform 10-12 total reps per set

#2 Air Sprints (T:30)

Target

Lower abs, obliques

Sets

2

Reps

30 sec time under tension

Rest Time

30 sec

Air sprints are an incredibly challenging exercise that will focus on your lower abs as well as your obliques. To add another element of intensity and maximize metabolic stress, I want you to perform the exercise not counting reps but rather 30 seconds time under tension. 

For this exercise perform 2 Sets of T45 with 30 seconds rest between sets.

execution

  1. 1
    Hang on a pull up bar
  2. 2
    Retract the scapula then do a 1/3rd pull-up and keep that static position
  3. 3
    Start sprinting in the air, contracting the abs each time a knee comes up
  4. 4
    Maintain this for 30-45 seconds time under tension

Watch the 30 second video above to learn how to perform a perfect air sprint exercise.

Perform 2 total sets for 30 seconds time under tension. Keep your rest times shorter here, and try to rest only 30 seconds. 

#3 Frog/Butterfly Crunch

Target

Abdominals

Sets

2

Reps

30 sec time under tension

Rest Time

30 sec

This is a slightly different variation to your regular crunches. By performing this exercise in this specific position it makes it a lot more difficult, which ultimately puts more stress on your Abdominals.

This will also be a T:30 exercise! This means instead of counting reps, just focus on your six pack muscles under constant tension for 30 total seconds. 

execution

  1. 1
    Sit down on the ground in a butterfly position where the heels are together and legs are open
  2. 2
    Lie down on your back
  3. 3
    Lift the arms up above the head and close them together
  4. 4
    Crunch up, bringing the arms between the legs
  5. 5
    Contract the abs then go back down slowly

Watch the 30 second video above to learn how to perform a perfect FROG/BUTTERFLY CRUNCH exercise.

Perform 2 total sets for 30 seconds time under tension. Keep your rest times shorter here, and try to rest only 30 seconds. 

#4 XOV Crunch

Target

Entire core

Sets

2

Reps

30 sec time under tension

Rest Time

30 sec

This is hands down one of my favorite ab exercises you can do with zero equipment. This is a staple in most of my ab workouts as well, and it gets its name because you will be forming an X, followed by an 0, followed by a V to do this move.

By crunching and angling your body in 3 unique ways, you are able to target your entire core in 1 move. 

execution

  1. 1
    Lie down on the ground in the starting position, which is a big wide X, formed with your limbs
  2. 2
    Then, crunch into an O shape, bringing the arms outside the legs
  3. 3
    Get back into the starting position, crunch again but this time reach for the toes with your arms between the legs

Watch the 30 second video above to learn how to perform a perfect XOV crunch exercise. 

Perform 2 total sets for 30 seconds time under tension. Keep your rest times shorter here, and try to rest only 30 seconds. 

If you want to see me going through the full workout, watch the FULL Balloon method ab workout video on our Youtube Channel.

THE FASTEST WAY TO VISIBLE ABS

The best recipe for success is a blueprint you can easily follow that takes all of the guesswork out of it. Most people don't have six pack abs because they lack the diet and workout expertise.

You don't need to eat a boring and bland diet and you certainly don't need to stay away from your favorite foods.

Just take a look at Chris Simpson's six pack ab transformation on the SuperHuman Fat loss Program below. Chris was able to eat cheat meals and his favorite foods every week by following the Crave Diet, Balloon Method workouts, and having everything laid out for him. 

Best Ab Workouts

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