6 Pack Abs Done The 4-Hour Body Way

6 Pack Abs Done The 4-Hour Body Easy Way

GJCAG has been wondering (and constantly reminding me) about the workout routine and diet that got me to have this 6 pack without any exercise. Although diet is very important, I’ll cover that part separately. Let’s focus on the 6 pack abs. Note that due to knee injuries i couldn’t perform any cardio workouts.

In The 4-Hour Body, Tim Ferriss provides a table comparing ab activation measure using EMG (electromyography). The traditional crunch is given a value of 100%. Here’s the top 5 of ab exercises:

Bicycle crunch 248%
Captain’s chair 212%
Exercise ball 139%
Vertical leg crunch 129%
Torso track 127%

Although the numbers may vary from person to person, is clear which ab exercises are the most effective ones. With bicycle crunch and captain’s chair you stimulate and strength more than 2 times more the same ab muscles compared to the regular crunches. Instead of focusing on all sorts of different crunch styles choose between bicycle crunch or captain’s chair and you’re all set. It saves a considerable amount of effort, sweat and time.

Spending the same amount of time or same number of crunches, you get to more than double workout your abs. Most importantly, you can look yourself in the mirror and realize that after a week’s time there’s something happening. Compare that with regular crunches and give high five yourself for today’s ego boost.