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The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core

Posted by on Nov 29, 2016 in Abs, Exercise Lists, Fitness Lists, Muscle It UP | 1 comment

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Advanced Six-Pack Ab Exercise #2 — 1-Arm Planks

Think of 1-Arm Planks as a traditional Plank on steroids. By raising one arm—and staying perfectly flat—it incorporates an element of stability that’s noticeably absent from the original version.

Because you’re off balance, that translates into a massive, deep contraction across the ENTIRE core just to maintain strong posture. Additionally, it further amplifies the burn throughout the obliques and serratus muscle. SIZZLE SIZZLE.

1-Arm Planks are your vacuum packing mechanism — they help suck the entire core in tight and produce a look that’s flat and rippled.

  • How To: From a plank position, raise 1 arm straight in front of your face. Squeeze your core, keep your back STRAIGHT (no leaning), and hold the contraction for 10-15 seconds. Alternate arms back and forth
  • Technique Tips: Keep your back FLAT and your body perfectly straight throughout the movement. Don’t lean to one side or let your butt droop.

Start with holds lasting 10-15 seconds and gradually progress to longer intervals. You can also mimic the motion by doing 1-leg planks, or planks with your opposite arm AND leg raised at the same time.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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  • mk21044

    Do women really want to bulk up their abs with crunches and weighted cable woodchoppers? I’ve been taught that too much weight OR too many reps of these is actually determental.