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If you want to get abs then this is the video you need to watch. Here I will break down for you everything you need to know about getting a six pack fast and how to construct your ab workouts in order to waste no time in doing so. It starts with the anatomy of the abdominal muscles and realizing that a complete core is not just the abs. You need to hit a few other key muscles if you want to get your core to look the best it can.
Before getting into the anatomy of the core muscles however you always need to first question the quality of your nutrition. There is nothing that is going to give you a six pack unless your body fat is low enough to show what you have worked for. Not even hours of cardio are likely helpful enough to getting you to a body fat goal low enough to reveal a shredded core. Your nutrition is and always will be paramount to getting a low body fat that is capable of showing visible abs in any light.
That said, back to the muscles that make up the complete step by step ab picture. You want to focus not only on the obvious rectus abdominus muscle but also realize that there are two main ways to hit it. You can influence the lower abdominal fibers more with bottom up movements that initiate the movement of the spine with the pelvis being moved towards the head. Vice versa, you can hit the upper fibers a bit more effectively when the shoulders are moved towards the pelvis.
Either way, exercise selection is going to matter here as well as the method in which you are performing the exercises and the equipment you use (or forget to) that will take you to another level in ab development. On that end, many people forget that the ab muscles have a contribution of type II muscle fibers as well. This means that they respond well to explosive training and can hypertrophy with the right weighted exercises.
Many people shy away from these thinking that it is going to give them a bulky midsection but that is not the case. Instead, it is going to help you to get blockier abs that stand out more than those that never include this type of training. Performing your reps explosively like Steelers All Pro wide receiver Antonio Brown is doing in this video is another key to getting abs that stand at attention in any light.
Next you need to be sure you are focusing on including exercises for your obliques and serratus. These muscles run on a diagonal angle which suggests their high importance in the rotational ab exercises that you should be doing. Many options for hitting these muscles are included in this video but just be sure you are doing some of them since you can’t overlook these when it comes to the overall picture of getting a ripped midsection.
The transverse abdominus is also an area that you want to focus your efforts on if you want to keep a flat belly and good muscle control of your lower abs. It is easier to activate if you understand the concept of proper breathing with your ab exercises. You want to be sure that you are exhaling or breathing out but cinching your stomach muscles down (not pushing them out) if you want to develop these muscles properly without causing your ab muscles to protrude or bloat.
All of these things are important when it comes to getting ripped abs, you just have to have a game plan for doing it. If you are looking for a complete step by step program for getting ripped abs in time for Summer by training like an athlete, head to and get the ATHLEAN-X Training System. Use the same workouts used by today’s top pro athletes to build ripped athletic muscle quickly.
For more videos on how to get a six pack fast and the best ab exercises for getting ripped abs, be sure to subscribe to our channel here on youtube at
49 comments
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Can you give your subscribers Anatomy of chest and respective exercise please..
5:00 ah yes this one looks familiar
For the first time, I have a clear sense of how all the exercises should work
I'm curious: what sports did / does Jeff play
I like how Jesse is the guy who's known for doing exercises wrong and he has a 8 pack and Jeff the elite only has 6 lol
He has a marker in each hand…to avoid marking imbalances….
Damn Jesse must have gotten the extra 2 pack from Gummy bears
Jeff holds a marker in each hand to avoid muscle imbalance.
Thats not actually an echo
When jeff speaks the universe is rearranging so he’s always correct
Hey everyone I hope you’re having an amazing day also please please turn to god before it’s to late and repent from sin and accept Jesus Christ as your lord and savor amen
6:25 what the dog doin
Hey my name is Jacob and I can't do this because I got messed up joints how to work my abs without hurting my joints
What do you think the Roman bench, I know is an old exercice,
I've been loosing some of my belly fat over the course of like 2 months and weighted ab exercises and for the first time I can bairly see the outline of a 6 pack forming. Now to do more explosive workouts and continue the diet.
12:10
Props to him he even drew on himself to make us understand better
You need to put some meet on that face
Our generation is blessed because we are getting this knowledge for free from the best man possible
Poor Jeff recently died of ink poisoning 😳
Great Condensed Explanation and demonstration! Thank you
This is the BEST video about abs on the internet! thanks!
“You will never outrun a bad diet” love that!
Wow you’re using yourself as a diagram😭 that’s a fire flex
Can you post sets and reps on the side of the screen please.
I don't eat meat or dairy and I'm allergic to soy and whey. So I eat healthy fruits, veggies, grains, plant based pasta and rice and I just STILL can not get my stomach fat to go away. HELP ME PLEASE 😭
I have dextroscoliosis of the spine so I have to be careful with the exercises I do for my waist. Can you tell me which one's are the best for dextroscoliosis and toning up the stomach especially the lower belly. Thank you love you video's and the markers are hilarious I love it 🤗
I like the muscle markers
YouTube shaming me, just enjoying some korean chicken and this autoplays
Love this teaching
Dear Jeff you're a treasure and saving all of us regular gym folks.
You're the best man
Can you cover exercises for distasis recti for men.
Hello Jeff , I have a humble request for you to please make a video on shitty pre workout supplements … Because one of them nearly took my life our …it's called as Methyleadrine …..it gave me A rythemic or an uneven heart beat …. I used to catch me heart and try to gasp for oxygen the more I became addicted to it ….but the day I decided to give up all of these stupid shitty pre workout supplements …I feel so much more powerful and clean in terms of energy output in the gym … I am a gifted guy ..I have raw power … Most of my lifts are fantastic for a natural fitness person as I am an endomorph … I gain fat in hours …so I started these hard and strong pre workout supplements but they are really really bad for heart 💓💓
I’ve applied these methods for the past 3 months. I’m fairly lean at 158 lb 6’0 and had little ab definition, now Im starting to develop a strong looking 6 pack even while not flexing 💪🏽
Stick around to the end every second has such great knowledge! I'm going to incorporate some of this
First time I see someone drawing abs on himself, but he actually has them!
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What is a good diet? Specifically cause idk much about good diets. 😅
Very helpful video – thank you!
Great vid!
Even Jeffs cat is working out and being supportive in background haha 4:57
Great explanation of what it takes to get great Abs. I'm 59 yrs old Jeff I want to get on more run at a great body. I have lost 20lbs and I'm almost where I want to be. I'm going to need some more help with my diet. If I really want my abs to show.
I’ve been watching your videos for months and can’t thank you enough!! As an industrial athlete I’ve never had significant abs. Diet is my culprit.
Watching you mark on your body is very distracting but very motivating!! Thank you
Inspired to build muscle because I have Arthritis in the back and spine. Regretting that cardio is the only thing I do. I never thought about muscle until the Covid quarantine which resulted in a loss of a lot of muscle.
Love your videos and the detail you provide. I am 64 years old and was in good shape until covid intervened. Since then I have been much less consistent in working out. Also I have an increasingly bad problem with lower back problems ( for years). It essentially eliminates free weight use though I can generally use bands without too much problem. Would like to get back in shape but my back limits me now more than ever. What are the best exercises for my abs, back and shoulders that are less likely to worsen my back pain? Thank you.
How do I know I’m eating a good diet? I need advice here.
I never done 1 setup. Focused on diet and kept my diet completely strict.
I'm a k1 kickboxing former amature champion and I train insane most days twice a day so days I'm 49 years now and I teach kickboxing now but train at home o my garden still train alone but now I'm wanting muscle definition any advice on how to achieve this please
How often do I have to train my abs a week?
He said "your abs are like every other muscle."
So, to give them some regeneration, train them 2-3 times a week?
+ How often do I have to train my abs "explosive"? For exmaple: Do I have to add one explosive exercise each ab workout
Thanks for your help!