The Anatomy of 6-Pack Abs: How They Work & How To Train Them
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The Anatomy of 6-Pack Abs
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In this video, Jonathan from the Institute of Human Anatomy discusses the anatomy of the muscle that forms the 6-pack as well as other important abdominal muscles such as the obliques and transversus abdominis. He discuss the functions of these muscles, from the movements they produce and how they help with posture and stabilizing the spine. He also discusses different exercise protocols for muscular endurance vs hypertrophy, as well as what influences the visibility of these muscles.
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Video Timeline
0:00 - 1:15 Looking at a Real 6-Pack Muscle (and... the obliques...)
1:16 - 2:16 What is the 6-Pack? The Rectus Abdominis
2:16 - 4:15 How the 6-Pack Muscle Works
4:16 - 6:09 Can You Target Specific Sections of Your Abs? Upper vs Lower Abs
6:10 - 8:54 Understanding the External & Internal Obliques
8:55 - 10:33 Exercises That Work the Obliques
10:34 - 11:29 Utilizing Kettlebells, Dumbbells, and Planks for Obliques.
11:30 - 13:10 The Most Important Ab Muscle? The Transversus Abdominis
13:11 - 14:29 Muscular Endurance vs Hypertrophy: Which Do You Want For the Abs?
14:30 - 16:58 Training Tips For Your 6-pack & Biggest Impact On Ab Visibility.
16:59 - 17:33 Thank You For Supporting the Channel!
#brilliant #anatomy #instituteofhumananatomy #abs #6pack #fitness
Music by: Bensound
License code: IUASI08RCJNHB6Y8
@samblack3446 3 ай бұрын
Somehow these anatomy in depth videos motivate me to work out more than a fitness/gym instructor ever could. Maybe it's because I'm fascinated to really see the marvelous structures and the interaction between muscles, which makes me want to "maintain" them, if that makes sense.
@alexr.3504 3 ай бұрын
I feel the same way. I want to eat better and keep in shape more because I know how the human body works! It’s amazing! This is probably weird, but I also think the gut biome is incredible, and I think it’s funny to imagine feeding the bacteria like little helpful pets lol!
@nelcalb 2 ай бұрын
True
@macmedic892 4 ай бұрын
I’ve got a six-pack-I’ve just lost the plastic thing that holds them in place.
@thepeacefulend7716 4 ай бұрын
What?
@22leighanna 4 ай бұрын
😂😂😂😂
@theanatomylab 4 ай бұрын
😂
@liam___. 4 ай бұрын
@@thepeacefulend7716he talking abt beer
@valeriemendes9988 4 ай бұрын
😂😂😂
@alphabeta8403 4 ай бұрын
11:00 Obliques 13:00 Training protocols 14:00 Train abs 2-3x a week, 8-15 rep sets
@blindeagle6842 4 ай бұрын
For the first time in history, fitness instructors all over the world will start to wonder, 'how come my students/trainees are able to teach me details on sixpack science'!!! I love how both of u teach us in depth details in the easiest ways to understand, without losing a smile on ur faces. I love all the videos I've watched upto now. From across the world. Thank You, both.
@TheOgTrainer99 5 күн бұрын
Not all fitness instructors don’t have the knowledge some who have degrees in exercise science and the study of human movement like myself will give a thorough explanation through each exercise in the same explanation as above
@M.JudgesRemixed 4 ай бұрын
Love that these videos are so anatomically thorough.
@theanatomylab 4 ай бұрын
Glad you liked it!
@DianaM-sr3yh 4 ай бұрын
Jonathan se inspiro para el vídeo me gusto mucho como explico todo 🎉
@user-fd9qc3pu2p 3 ай бұрын
The oblique muscles were so well explained! That all made more sense than when other people tried explaining how they operate in different movements. Thanks for the video, Jonathan!
@theanatomylab 3 ай бұрын
Glad you enjoyed it!
@granolapancake 4 ай бұрын
I say this as a body builder; this is an excellent resource you have put together.
@elivasquez5976 3 ай бұрын
A series for each muscle group would be fantastic.
@carmel2029 4 ай бұрын
I love the science behind the human body. Best in-depth video on the abdominals I’ve ever seen
@ChromeVending 4 ай бұрын
@carmel2029 💯
@EssAerm 3 ай бұрын
Off topic but you are so pretty 😊
@JoeyIndolos 4 ай бұрын
From the point of view of protecting the abdominal viscera, I like to think of the transversus abdominis, internal obliques, and external obliques as forming plywood 🙂
@aycarambas 4 ай бұрын
Most underrated yet impressive muscles. People hate working their abs. But when youve got that blocky set and chiseled core, you know it takes work!
@lucaforni7032 4 ай бұрын
You guys are number one. One thing is seeing pictures on a book, another thing is seeing the strucures we work out everyday as they are really made. Thank you!
@oovidio 4 ай бұрын
I used to be a gym's instructor and one day one of the members asked me: Do I have a six pack? - I looked at him and said: Deep inside, you have it! 😊
@M_Balo 4 ай бұрын
This channel is hidden gem of KZfaq! Thank you and keep up bringing us high quality content :)
@rearedrain9722 4 ай бұрын
7m subs, not very hidden if you ask me but yeah
@realdevbro447 4 ай бұрын
It almost got 7mil subs , i wouldn't say it's hidden based on that.
@M_Balo 4 ай бұрын
It was rather meant in comparison how many other Channels are here and also, you still need to kinda "find" it.. but I got what you guys mean
@yellowcatmonkey 3 ай бұрын
a comment in case i forget to leave one so youtube algorithm maybe realises how awesome this channel is regardless 💖
@theanatomylab 3 ай бұрын
🫶
@nieczerwony 4 ай бұрын
Would be gr8 to get similar video on hip flexors.
@hobbyfarmer1452 4 ай бұрын
Dr. Jonathan is very knowledgeable, eloquent, physically fit and has all his hair. I would listen to him over other doctors.
@DiowE 4 ай бұрын
😂😂😂😂
@mariee.5912 4 ай бұрын
Justin left the chat 😅
@realdevbro447 4 ай бұрын
He knows how to read.
@sahilrawat10 4 ай бұрын
😂😂@@realdevbro447
@canchero724 3 ай бұрын
Mate roasting Justin was so unnecessary. Guy is good at doing what he does.
@mclovinn3213 3 ай бұрын
This is the first time I actually visualize the actions of the obliques! The rubber bands helped so much! I memorized the actions in school but could never visualize it.
@TGYtco 4 ай бұрын
Love it. I am a personal trainer, and this video is better than the textbook and drawings I learned this info from. 😂
@redtechnology6407 4 ай бұрын
My sport teacher always told me that if i have a 6 pack ill never die ... well i will show him this video
@camaranpayne5355 3 ай бұрын
?
@cuongong3976 4 ай бұрын
Loved my 6 pack. Always keep them nice and cold
@ronjon7942 4 ай бұрын
Hi, I’m in the process of watching the IofHA’s video on how caffeine affects the body, but thought I would jump on a newer video immediately the hopes my special request might be seen. Can you please do a video on how Kratom affects the body and brain? Thank you, and thank you for your marvelous education. I really appreciate the practicality of them, and how you make your anatomy presentations understandable to lay persons like myself, but also sophisticated enough to where I’m able to use your content as a reliable primary source. They’re very useful when I use the information you present as a guide to get lost on the web when doing further research and exploration on the facts, concepts, and processes you describe. Nice work!
@DonFranko68 3 ай бұрын
I wish we had had anatomy lessons like this back when I was training to become a nurse.
@Amedeus1975 4 ай бұрын
Can you do video on Tinnitus (ringing in the ears). I don't think the channel has ever done one on the subject. I suffer from it, and also millions of people in the world, thanks.
@zephrox. 4 ай бұрын
so glad to see yall got your channel back!
@theanatomylab 4 ай бұрын
Me too!
@Yupppi 4 ай бұрын
People care so much about the six pack while it being one of the less useful muscles you can train, compared to say back and obliques. People also love doing extremely inefficient exercises like planks and other isometric exercises while claiming to be training for some progressive goal like strength or look. Like how often do you need to forcefully curl your abdomen? Well why wouldn't you do it against resistance then and forgo 10 minutes of low load sweating? Bracing and squatting/deadlifting is also a really cool way to challenge some of those muscles to protect the spine under heavy load. But to be fair nothing has done the same effect to my core so far than judo/grappling. Powerlifting/weightlifting was the next best thing. But in grappling you resist or move another person's body in space for decent bouts at a time powerfully. That's quite intense. And honestly you won't even realize until you're sore afterwards. Great video! Really like seeing the direction of all the different muscles.
@ShutchyerLips 4 ай бұрын
As far as real world examples go, heavy lifting, especially overhead, engages these muscles as a way to stabilize and balance your body. Same with pulling downward on something. I suppose it depends what line of work you're in, but it can be fairly common to engage them. Isometric exercises do indeed train muscles to withstand higher thresholds of intensity and protect them from injury. You can even experience hypertrophy through isometrics if that's your goal.
@RARufus 2 ай бұрын
Agreed. A six pack is really for looks mostly and strengthening the back and neck are better uses of time and help contribute to better long term health of movement. It doesn’t mean neglecting the core, but the core typically gets some work when doing most other exercises.
@DaughterofThe1TrueKing16 4 ай бұрын
I love learning about our wondrous body. I am totally fascinated by it in a whole. Y’all make it so much easier than what I learned sitting in classrooms. Which I can’t remember very much of. The thickness of fat determines how well stomach muscles can be seen. 3 layers of stomach muscles. Different workouts strengthen certain muscles. I really enjoy learning & watching you gentleman. Thank you
@review-report 4 ай бұрын
*Perfect Ab break down! Unveil your 6 pack!!*
@Kabir_Khayer 4 ай бұрын
Thank you sir. AS A MBBS STUDENT I ENJOYED YOUR VIDEO. EVERY CONCEPTS IS SO MIRACLES
@patcharaweggers4278 4 ай бұрын
I have one pack 😂 after having my girls, and now I am a grandmother. My one pack is a little larger 😂 thanks for this insight.
@theanatomylab 4 ай бұрын
You are so welcome!
@jpsinghgema 4 ай бұрын
Amazing and very knowledgeable video about Six pack abs by Jonathan Sir... Huge fan from India 🇮🇳🚩🙏
@michaelkennedy2528 4 ай бұрын
Would be neat to see you innervate some of these muscles say with small voltage.
@toniallen1130 4 ай бұрын
Your videos are THE best! I always learn so much. Thank you!!
@michaelkennedy2528 4 ай бұрын
I assist in surgery a lot, pretty much anything there is and we often see the left and right laryngeal nerves during thyroid surgeries, bagging either of those can seriously harm the ability to speak. The vagus nerve is a neighbor we don't want to irritate either, anesthesia gets alittle P Oed with heart rate getting erratic. The sciatic nerve is often tickled when we do total hip arthroplasty, and use the electric cautery, makes that gluteal muscle twerk like crazy lol Even Shakira can't make it move like that lol.
@jascott-tr9ek 3 ай бұрын
The way you broke it down muscle by muscle allows me to visualize as I exercise 😅
@theanatomylab 3 ай бұрын
👏👏👏👏👏
@Baloshz 4 ай бұрын
your enthusiam is so communicativ. Amazing video
@alejandroh.ontoria6457 3 ай бұрын
I was confusef about abs... but now I see everything a lot more clear, thanks!
@MrLOTUS-cr9co 4 ай бұрын
Amazing! Thanks for all the lessons!
@emilypowers7911 4 ай бұрын
I'd like to know about the difference between doing an exercise with the abdominals pushing out when working rather than sucking in. When I do a sit up or any other exercise, my abs naturally want to push out when contracting. But all the trainers and teachers I've worked with say that you should contract the muscles inward, making the waist as small as possible when lifting or doing ab work. They say if the muscles go out when contracting you'll build a wider waist. (And as a female that's not exactly what I am going for.)
@MrChanster 4 ай бұрын
Heys, can i request a video on Rib Flare: what it is, how to define/distinguish whether one really has it, any ways to fix it naturally (eg through exercises etc)
@Devlin360i 4 ай бұрын
Six pack = low body fat + hypertrophy of abdominal muscles. You need both, not one of the two. You need to train your abs hard in every training session and cut at the same time. Proper nutrition + smart training + supplements (if you've got the extra money) will get you there. Fix your diet first: cut out all junk / processed foods and start eating whole, nutrient-dense foods that support metabolic / gut health. Use progressive overload and focus on multi-joint exercises. Sit-ups, leg raises, and crunches are some of the best exercises for building the abs. If you are a lifter seriously interested in aesthetics / performance / strength, go study Old-School bodybuilding. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science, and muscle adaptability. Combining Old-School bodybuilding wisdom with modern, evidence-based science is the best, safest, most effective way to achieve a strong, sexy, healthy, and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.
@ExtraThiccc 4 ай бұрын
I wanna lock myself in a room for a year with no food and only water so i can finally not be an obese piece of shit
@evelynemartin989 4 ай бұрын
All true what you said. But for women, they just have a higher fat percentage and for hormonal balance, pregnancy, conceiving… a six pack is exactly not that healthy. Healthy eating and training is always important but focusing on a flat stomach with abs shouldn’t always be a priority
@leaningout 4 ай бұрын
This!
@ShutchyerLips 4 ай бұрын
More diet than anything by a long shot. When I was younger, I was very surprised to learn that those models don't look like that when they're not preparing for a shoot. Not because they don't keep their muscles up, but because your diet has to be incredibly strict to strip that layer of fat off the mid section, and no one wants to live like that full time.
@ExtraThiccc 4 ай бұрын
I'll never get healthy it's fucking worthless I'm a stupid piece of shit
@tumorra951 4 ай бұрын
Loved this! It's informational and a common curiosity.
@azarthi 2 ай бұрын
I'm so happy I found this channel, best educational channel anywhere!
@anthonywilson1754 Ай бұрын
Exceptional explanation of the four core muscles. At 3:24 you talk how the rectus abdominis muscles protect the internal organs. That is one way I justified taking medicine ball throw downs and hard punches to toughen those muscles.
@rofenjava3162 3 ай бұрын
It's amazing how much one can learn when you're not being forced
@janinaleedelrio 4 ай бұрын
I loveeeeeeee your channel. I teach yoga and you guys are my source of information. I shared this video to a FB yoga group I belong and to one studio I work for. Thank you sooooo much 🇨🇦🇵🇦💜🪷🙏🏽
@caraeuler2927 3 ай бұрын
Love this video. I found it educational and incredibly helpful as I did not know the difference in how the muscles are being worked or really that there is a difference. I'm saving this to my exercise file and putting this new knowledge into action this weekend. Thanks
@jaybe213 3 ай бұрын
Love the science behind it! I with definitely apply these to my body building.
@theanatomylab 3 ай бұрын
Great to hear!
@ketom22 3 ай бұрын
@4:03 'not in that particular order' 😂😂 another AMAZING video from my favorite channel! Your work is highly appreciated ❤
@TheGreyLineMatters 4 ай бұрын
As big as my beer belly has gotten these last couple years, I can still feel the "abs" underneath it.
@drebear8124 3 ай бұрын
I love and appreciate this channel so much. Thank you 🙏🙏
@theanatomylab 3 ай бұрын
Thank you too!
@magsb3 4 ай бұрын
Another brilliant video. So easy to understand.
@theanatomylab 3 ай бұрын
Great to hear!
@torito5161 24 күн бұрын
Very informative and very well explained thank you for teaching us all of these interesting topics
@marleneroux6784 3 ай бұрын
WoW I loove these videos I'm 62 frm SA and learn soo much Thank you😂 also for your friendly way of presenting without seeming to be know it all explaining to dummies 😅😅 Keep up the good work - pleeease!😊
@fastpacedcheese 4 ай бұрын
Another top of the line quality and infomative fun awesome video, easily in my top five channels for real for real
@tubax926 4 ай бұрын
Frfr
@jose.gomez83 2 ай бұрын
Thanks for such an instructive video. I very much appreciate you sharing your knowledge.
@Docmotivate 2 ай бұрын
Great content !!
@rogha1329 4 ай бұрын
hey man, would you ever consider doing a video on smelling salts? that would be a good watch. Especially in regard to strength training
@Stranger31st 4 ай бұрын
This is such a great video! You explaining everything with such great enthusiasm is what makes this channel so special. Knowing the anatomy gives me a totally new perspective on everything and I think I'll never forget the words of wisdom - "ex to sex, in to chin"
@muskhuaryimansim 2 ай бұрын
Really super to go through the Underlying Anatomy and Science behind Six Pack
@harishgowtham7973 Ай бұрын
💯 Glad I found this channel. This motivates me to workout than any other thing ❤ Thanks guys !
@jullula._.6813 4 ай бұрын
I was recently wondering whether there is a difference between male and female abs muscles because in my lifedrawing classes I noticed that women's bellybuttons have a vertical line and men's bellybuttons rather seem to have a horizontal line. So I was wondering if maybe women's muscles are built a bit different to accommodate childbirth.
@silentium9639 4 ай бұрын
What determines the orientation of tendinous intersections? Mine does not look (it used to be visible) like a six pack, but more like random slash marks
@ChromeVending 4 ай бұрын
I like the hands in the pockets analogy.
@jjfreedom921 3 ай бұрын
Thank you that helped me so much!
@Dantainter 3 ай бұрын
Hi, i never got a chance to learn anatomy like this before. Your videos are awesome n I remember most of it just from watching these videos. I have a request, can you please make more videos on head and neck anatomy. Thank you for your wonderful efforts to educate people
@Dahxelb 3 ай бұрын
Really interesting and educational. Pretty much confirms I'm doing my abs workout correctly. I do: - Leg raises & Weighted Sit-ups/Crunches for more intensive strength training, covering both upper + lower abdomen, followed by.. - Plank + side planks & unweighted sit-ups/crunches, for more endurance focused training.
@MikeV8652 4 ай бұрын
Great video! Why are some six-packs so bilaterally symmetrical, and some are bilaterally asymmetrical (like the cadaver's in this video)?
@A1Avishek 4 ай бұрын
"...own personal flexathon that you might do privately while you're looking in the mirror" haha fair enough. Totally guilty of this even tho I don't got much to flex. But hopefully I do after applying those wonderful exercise tips!
4 ай бұрын
Excellent video
@kevinyu6113 4 ай бұрын
What muscles would be fired if one is to attempt a “vacuum pose” (bodybuilding pose)? Thanks for the great video!
@rotanux 3 ай бұрын
Cool question!! The anatomy of the vacuum pose would be very interesting to know
@oksanakaido8437 3 ай бұрын
I imagine it would mostly be the diaphragm muscles, with the rectus abdominus and transverse abdominus involved as well
@DaVillain06 3 ай бұрын
Damnn this guys is soooo smart, thanks for sharing your knowledge!!!
@theanatomylab 3 ай бұрын
Thanks for watching!
@princepardygh 2 ай бұрын
Great teaching,have learnt this in an abstract format as a student. Fascinating how the cadaver got it simplified. And all physical abilities . But you didn't talk about the roles these muscles play and determinant of how surgical incision are made...@Institute of Human Anatomy ❤❤
@nebula5233 2 ай бұрын
Fitness trainers always talk about obliques(external), for the first time I got to know that there are 3 types of obliques. Thanks ❤
@k.prasannavenkateshkasturi2158 4 ай бұрын
THANK YOU BROTHER
@Nicolae-rr3le 3 ай бұрын
Love this!
@wonderlandrious6116 3 ай бұрын
I love this channel and all the learning I get, even if I don't remember it. But can I just say, this is the hottest educational video I've ever seen🤣😂
@oliviertheveniot2896 4 ай бұрын
As always so interesting ❤
@theanatomylab 3 ай бұрын
Thanks again!
@Trikumm 4 ай бұрын
Perfect timing.
@theanatomylab 4 ай бұрын
👍🏻
@WGchamara Ай бұрын
This is excellent!!! ❤❤❤
@user-on4lv8eu9h 4 ай бұрын
Thank you sir. these vids are the sorely needed educational backbone to all sorts of workout regimes
@jasminewilliams4388 3 ай бұрын
Great Video! Can you do a video explaining Diastasis Recti? I was just diagnosed with it last year. I’ve had two babies and currently 10 weeks pregnant with my third. How does pregnancy cause this separation and can it be fixed?
@AhhhSukeSuke 4 ай бұрын
Lmao. Timely video. I asked my kinesiologist why my abs weren't symmetrical. And then said that if it's not symmetrical, i dont want em anymore lol
@desmondjohnson412 4 ай бұрын
Great vid
@mbeerakeith8628 4 ай бұрын
Thank you Dr. Jonathan
@conair7855 4 ай бұрын
Thanks man amazing 😍
@josedavidmelerosuso7276 3 ай бұрын
Pure gold 💚.
@bootneylee9802 3 ай бұрын
These videos always remind me we've got an incredible designer up there!
@Plug042 3 ай бұрын
great video
@lyrion.ararangua 29 күн бұрын
Thanks
@twthanous 4 ай бұрын
Tell me about a static hold or flexing of the abs both resting and while doing other exercises like chest flies or arm curl / extension motions... What effects do you see ?
@nelcalb 2 ай бұрын
You were specially funny in this one. Thanks 😂😂😂
@kobebaugher1088 4 ай бұрын
IOHA gotta be the goat 🐐
@sergeifitzgeraldfih1031 3 ай бұрын
Hello there! Thank you for your valuable knowledge, Do you have any video about ostheoporosis? It's true that you can not exercise if you have it?
@MysticLGD 4 ай бұрын
Cool one
@theanatomylab 4 ай бұрын
Thank you!
@insomniac598 4 ай бұрын
PUT GLOVES ON! 😂😂
@theanatomylab 4 ай бұрын
😂
@ambition112 3 ай бұрын
0:00: 💪 Understanding the anatomy of abdominal muscles and how to effectively train them for a six-pack. 3:32: 💪 Understanding the function and exercise of the rectus abdominis muscle, including its role in bodily activities and segmental contraction. 7:04: 🏋 Understanding the rotational movements of external and internal oblique muscles during unilateral contractions. 10:35: 💪 Engaging obliques through lateral flexion with weights, creating a net vertical pull for effective training. 14:09: 💪 Training protocols for stimulating muscular size and visibility of abs, including exercises and frequency of training. Recapped using Tammy AI
@choosesmoke2769 4 ай бұрын
hi,can you make a video for why mediastanum is getting wide.thank you so much.
@RichRich1955 4 ай бұрын
For at least a year ive been drinking more water (3l+). Ive noticed my hands dont have dry skin even in winter. No chapped lips and no dry eyes.
@nordicmercedes1902 4 ай бұрын
That’s amazing 🤩 👍
@theanatomylab 4 ай бұрын
Thank you!
@nordicmercedes1902 4 ай бұрын
Your welcome!
@tdrendru2230 4 ай бұрын
I also noticed that, when I sneeze, I push the air more strongly out of my lungs, and I feel the extra movement in the six pack. Fun little side effect of working out that I never would've guessed
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