My top 5 exercises for six pack abs 👇 https://t.co/7TnRDxqXl3

Many of the most popular ab exercises will actually wreck your lower back.

Some, like situps, should be avoided if you have any lower back issues.

This is my number one ab training exercise if you have lower back pain 👇 

1) Hanging knee raises https://t.co/SanzM5z6ur

You'll need a fair bit of upper body and grip strength, as well as not too high of a bodyweight, so they so they might not be the best option for beginners (more options in this thread).

Do it slow and controlled like this: https://t.co/bH5NMT3mte

You can do these hanging, as in the previous tweet, or if you lack the upper body strength for that you can use dip bars or this machine to support your weight off the ground.

If you need to make it more difficult, do it with straight legs https://t.co/wxTS4bYdXg

2) Ab wheel rollouts

You'll need an ab wheel for these. They're cheap. If you need to make this harder (you probably won't) then do it from a standing start.

You can also use a barbell with plates on to do barbell rollouts. https://t.co/JPcArFKeT3

Rug pull:

You don't need any other direct ab exercises!

These two exercises are more than enough.

Add in compound exercises (which should make most of your routine) and you'll build some nice abs with consistency & proper nutrition.

My top 3 compound exercises for building abs are:

1) Pullups
2) Deadlifts
3) Barbell Squats

Obviously these primarily target other muscle groups, but your abs will be heavily involved, get a great workout and will feel sore the next day!

Read on for more 👇👇

Pullups and chinups are excellent back  and biceps builders, but your abs also have to work incredibly hard with an isometric contraction to stabilise your body and prevent you swinging around.
 
Do them. https://t.co/QsUvsVM0uV

If you can't do them due to lack of strength as ab beginner, use the assisted machine or a resistance band (as shown) to help you.

You can also do lat pulldowns and negative pullups (jump up or use a chair and do just the lowering phase) https://t.co/zO9HjoL1ll

You can easily do pullups at home.

I recommend JayFlex CrossGrips over other at home pullup bars.

They fold flat, fit in a carry-on case, are foam padded so they don't damage the doorframe & high quality so they last years (unlike cheap doorway bars that fall apart in months) https://t.co/cOKkgz6eDS

If you want to buy some, I've got a discount code that'll get you 15% off.

Just use this link (enter ROB15 at checkout if it doesn't automatically apply)

https://t.co/jS0JYc6mhP

Deadlifts are amazing for your back, hamstrings, glutes, forearms, traps etc. But they also require significant abdominal activation to brace your spine and keep it safe from the forces exerted on it by the bar. https://t.co/Hbdu9Ba2pG

Barbell squats are an excellent leg and glute builder, but they also require a huge amount of ab contraction to keep you upright and not get crushed by the weight.

Try front squats, back squats and safety bar squats for different amounts of ab involvement. https://t.co/7d4GxWRB9o

Top 5 exercises for building your abs:

1. Hanging knee raises
2. Ab wheel rollouts
3. Pullups
4. Deadlifts
5. Barbell squats

Want another ab focused exercise? Try L-Sits on bars or rings (advanced). https://t.co/DCLl4pLjky

If you want to build your abs, this thread will help you do that.

If you want to SEE your abs, you need to lose the fat that's covering them.

This program will teach you how to do that:

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If you found this thread useful, retweet the first tweet below to help someone else out!

Follow me @Rob_NBF for more threads about fitness and health!
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P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

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I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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