Up your ab game. We’re gunning for cover model status.
Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It’s a hardcore commitment. But if your diet is on point, you’re following a vigorous full-body workout routine (legs included), and indulging in occasional HIIT sweat tsunamis, then you’re en route to the abdominal promised land.
But for most, that formula hits a ceiling. A natural gap opens between the mere mortals with a solid core and the true gladiators with drool-inducing washboard abs. At a point, a flat, defined stomach needs a higher stimulus to evolve, ascend, and progress into a full-blown six-pack (or eight-pack, if you’re genetically gifted).
Call it NEXT LEVEL status.
Next level abs require high-octane, advanced moves. Between endless crunches, sit-ups, and leg lifts, people often abuse a few foundational exercises and increase the reps, and then wonder what happened when growth crashes straight into a brick wall.
Reality: there’s no new challenge to produce further results. No stimulus or impetus. Push yo’self.
To help propel your core to new heights we’ve hand-picked The Elite 6 — a group of supercharged, advanced ab exercises that are tailored to galvanize growth and carve out ultra high-definition. They’re the hardcore power tools in your abdominal arsenal—the jackhammers—that slowly chip and chisel away until the musculature starts to POP.
Plow through all 6 in your ab workouts and you’ll obliterate your core and gradually construct a six-pack that lights beaches up like a roaring bonfire.
GETTTTTTTT IT, baby.
6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core
*Click each ab exercise name for a video demo.
Hanging Leg Raises (HLRs) are THE best all-around ab exercise in the abdominal kingdom, assuming you have the baseline core strength and flexibility required to do them correctly.
When it comes to demolishing everything from the upper abs (rectus abdominis) to lower abs in one fell swoop, no ab exercise lays more carnage than the Hanging Leg Raise (HLR). It’s abdominal muscle fiber massacre.
HLRs are unique, like a unicorn, in that they marry three different types of muscular contractions — concentric, eccentric, and isometric. Because you’re dangling without a rock-solid source of support (e.g. the floor or a bench), they force your abs to simultaneously A) engage and stabilize, B) contract against gravity, and C) release in a controlled fashion.
Extrapolate that across 15 reps and it translates into one eviscerated core.
- How To: Dead hang from a pull up bar. Contract your lats to stabilize your upper body, engage your core, and slowly raise your legs up to chest height. Pause for .5 seconds at the top and SLOWLY lower back down.
- Technique Tips: DO. NOT. SWING. Momentum serves as a crutch and decreases the effectiveness. Raise and lower your legs under control for maximum effect. Try to keep your lower back straight, too.
- Baby Steps: Can’t do HLRs? Progress from Reverse Crunches → Captain’s Chair → Hanging Knee Raises → Hanging Leg Raises.
Aim for sets of 10-15. And if your abs are beastly enough, hold a light dumbbell between your feet.