Ready to fire up those front-and-center ab muscles? This video features the third and final installment in our Core Series — a collection of exercises designed to directly target your rectus abdominis (aka your 6–8 “pack” muscles).
But before you jump in, a quick reminder: at PI, we’re all about helping you feel good, move well, and work toward your aesthetic goals. That’s why we strongly recommend you first build a resilient core foundation with our previous two videos:
-McGill Big 3 for Core Stability
-4 Loaded Functional Core Exercises
These lay the groundwork for a stronger, safer, more functional core — and set you up to safely integrate these more appearance-focused movements.
💡 Pro Tip: A leaner midsection isn’t just built in the gym — it’s revealed in the kitchen. For support with nutrition, check out our 4-part blog series:
Nutrition Fundamentals from Mexico to Business Trips
Staying Healthy at an All-Inclusive
Building a Competition Nutrition Plan
🔥 3 “Six-Pack” Exercises to Try Today
1. Reverse Crunch – Lower Ab Focus
Goal: Feel the lower abs activate as you lift and lower with control.
Set-Up:
Lie on your back, knees bent and stacked over hips, hands at your sides.
Start with a 30-second timer, progressing to 60 seconds as you build strength.
Movement:
Tuck your tailbone, press into your hands, and lift your hips gently off the ground.
Lower slowly and with control — keep tension in your low abs throughout.
Pro Tips:
Can’t feel your lower abs? Try placing your hands under your hips to help tilt the pelvis and assist recruitment.
2. Reverse Crunch with Heel Drop – Upper & Lower Combo
Goal: Add a challenge for the upper abs while keeping tension in the core.
Set-Up:
Reset your timer for 30 seconds. (Progressing to 60 seconds as you build strength)
Add a heel drop after each reverse crunch.
Start with knees bent; if that’s too easy, try straight legs.
Form Check: Keep your low back gently pressed into the floor — stop if you feel any strain.
Pro Tip: Neck tension? Alternate between cradling your head and placing hands by your sides for comfort.
3. Upper Crunch with Rotation – Oblique & Rectus Activation
Goal: Hit both your central abs and the obliques with this rotational move.
Set-Up:
Lie on your back with knees bent.
Cradle your head gently with your hands.
Timer: 30 seconds total — rotate one direction for 15 seconds, then switch. (Progressing to 30 seconds each direction as you build strength.)
Pro Tip: If this feels too tough, hold a light weight (5–12 lbs) in front of your chest — the added resistance can help with momentum and smoother movement. Surprisingly, a heavier weight can make this easier than a lighter one.
🧘 Cool Down & Reset
After completing all three exercises (30 seconds each), take 30–90 seconds for a posture reset — try a floor flattener or your favorite postural drill. Then repeat the sequence for a second round if time allows.
⚠️ Feel any discomfort or strain? Revert back to the McGill Big 3 or our Functional Core Series. Even if you enjoy that burn, we suggest including functional core work at least once a week to balance out aesthetics with strength and durability.
Want a personalized core program that fits your goals and body?
Book an assessment with our team — we’ll meet you where you’re at and help you build a core that’s strong, safe, and truly functional.
👉 [Click here to book your assessment]
Or chat with us at the front desk — we’d love to help!