You've probably done close to 1 million crunches in your life.

And you've probably held a plank for 24 hours total.

But I'd bet you still don't have a six pack.

I'd bet you're not even satisfied with how your midsection looks.

And I'd bet you're not happy with your core strength.

Planks and sit ups are great.

In moderation.

But they are FAR from the most effective core exercises.

If you want to build a midsection that makes your wife (or husband) do a double take every time they see you.

You need to be smart with your exercise selection.

You need to pick movements that:

• Are time effective. You only need 3-4 sets of 10 reps per week to see results.

• Target the abdominal muscles you want to grow. People forget that abs are MUSCLES. Yeah- you have to shed some fat to see them. But if you don't train them like you train every other

• Keep your spine and hips in a safe position so you can keep doing those movements forever.

Here are 2 simple movements that tick all those boxes.

1. Cross Bench Crunch

This movement isolates your upper 4 abs. And it's very intense. While it's a short range of motion it provokes a serious stretch and need to flex on your abdomen.

How to do it:

1. Place an abmat on top of a flat bench. If you don't have one, no worries.
2. Lie on top of the abmat.

You want the mat to exaggerate the natural curve of your spine. Your butt should be off the bench at the bottom , and your shoulders and head should off the bench at the top.

3. Reach your arms towards the ceiling or hold a weight behind your head.

4. Contract your abs and try to lift your chest towards the ceiling.

You're not trying to perform a whole crunch. You're trying to flex those top 4 abs as hard as you can.

2. Lower Ab Crunch

Everyone asks how they can get their lower abs to pop.

You should know by now that you need to control your diet and lifestyle too.

But training your abs is a huge part of the equation too.

To train your lower abs you need to place yourself in a good position to create leverage that only targets those bottom 2 abs.

Here's a movement that does that:

How to Do It:

1. Sit across a bench, with your feet hanging off the side.

2. Straighten your legs, keep your ankles together and slowly lower them towards the ground.

3. As you do that slowly lean back with your torso until your body is as long as possible on top of the bench.

4. Drive your knees up towards your chest.

5. Allow your torso to slightly pull towards your knees.

Ab training isn't complicated. It should be simple, and not take up a lot of time. Your abs are muscles just like your biceps. With consistency and effort they will grow.

These 2 movements are your best choice for building a strong, sleek midsection.

As long as you don't eat like an asshole.

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