Six Pack Ab “Hack” (ABS NOT REQUIRED!)
Summary
Jeff Cavaliere of ATHLEAN-X explains that a great-looking midsection requires more than just rectus abdominis development. By training the obliques and serratus anterior, you can improve the visual appearance of your core at higher body fat percentages. He demonstrates a modified side crunch that targets both muscle groups simultaneously with minimal or no equipment.
Key Points
- The six pack alone is not enough — relying solely on rectus abdominis development produces a flat, unimpressive midsection without proper framing or taper
- Obliques and serratus anterior are the key supporting muscles that visually narrow and frame the midsection, making it look more complete and defined
- Serratus anterior is visible at higher body fat levels than the lower abs, making it a more accessible aesthetic target for most people
- The lower belly is the most stubborn fat area for men and is the last place fat is lost, so depending exclusively on ab visibility is a slow strategy
- Training serratus and obliques together can create the appearance of a tapered midsection even before reaching very low body fat
- No equipment is required to begin training these muscles — the exercise can be done on the floor at home
- A physio ball against a wall can be used to add resistance to the movement for those training in a gym or at home
Exercise Details
Modified Side Crunch with Serratus Activation
Target Muscles
- Primary: obliques, serratus anterior
- Secondary: overall lateral core
Proper Form Cues
- Lie on your side and perform a standard side crunch to engage the obliques
- As you crunch up, reach your top arm across and away from your body as far as possible
- The reaching motion mirrors the “push-up plus” concept — allowing the shoulder blade to protract fully around the ribcage
- You should visually see and feel the serratus kick in during the reach
Common Mistakes to Avoid
- Grabbing the neck and cranking through the motion without muscular control
- Stopping the arm reach too short — only going partway across the body rather than reaching fully outward
- Focusing only on the waist movement and ignoring the arm reach component that activates the serratus
Resistance Progression
- Bodyweight version: Perform on the floor with the reaching arm moving freely
- Physio ball version: Place a physio ball against a sturdy wall and press into it as you crunch and reach, adding resistance to the serratus contraction
Sets/reps were not specified in this video.