六块腹肌”捷径”（不需要腹肌也能做到！）
摘要
ATHLEAN-X 的 Jeff Cavaliere 解释说，拥有好看的腹部线条不仅仅依靠 rectus abdominis（腹直肌）的发展。通过训练 obliques（腹斜肌）和 serratus anterior（前锯肌），即使在较高的体脂率下，也能改善核心区域的视觉效果。他演示了一种改良侧卷腹动作，只需极少或无需器械，即可同时针对这两组肌肉。
要点
- 仅靠六块腹肌是不够的 —— 单纯依赖腹直肌的发展，会使腹部显得扁平且缺乏立体感，没有适当的轮廓和收腰效果
- 腹斜肌和前锯肌 是关键的辅助肌群，能在视觉上收窄并勾勒腹部轮廓，使整体看起来更完整、更有线条感
- 前锯肌在较高体脂率下即可显现，比下腹部更容易呈现，对大多数人来说是更易实现的美观目标
- 下腹部是最难减脂的区域，对男性而言是最后消脂的部位，因此单纯依靠腹肌显现是一个缓慢的策略
- 同时训练前锯肌和腹斜肌，即使在达到极低体脂之前，也能打造出收腰的腹部视觉效果
- 无需任何器械 即可开始训练这些肌肉——动作可以在家中地板上完成
- 将健身球抵住墙壁 可以为在健身房或家中训练的人增加动作阻力
动作详解
带前锯肌激活的改良侧卷腹
目标肌群
- 主要肌群：obliques（腹斜肌）、serratus anterior（前锯肌）
- 次要肌群：整体侧核心
正确动作要领
- 侧躺于地面，执行标准侧卷腹以激活腹斜肌
- 卷腹向上时，将上方手臂尽可能斜向伸展、远离身体
- 伸展动作类似于**“俯卧撑加强版”（push-up plus）**的概念——让肩胛骨充分绕肋骨前引
- 在伸展过程中，你应该能看到并感受到前锯肌的参与发力
常见错误
- 用手抓颈部并依靠惯性完成动作，缺乏肌肉控制
- 手臂伸展幅度不足——仅伸展到身体中间位置，而非充分向外伸展
- 只注重腰部的运动，忽视激活前锯肌的手臂伸展部分
阻力进阶
- 自重版本： 在地板上进行，伸展手臂自由移动
- 健身球版本： 将健身球抵住坚固的墙壁，在卷腹和伸展时向球施压，为前锯肌收缩增加阻力
本视频未指定组数/次数。
涉及概念
- rectus abdominis
- obliques
- serratus anterior
- body fat percentage
- scapular protraction
- core training
- push-up plus
English Original 英文原文
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.
Mentioned Concepts
- rectus abdominis
- obliques
- serratus anterior
- body fat percentage
- scapular protraction
- core training
- push-up plus