Waist Exercises For Six Pack Abs That Are Slim&Trim!
Waist Exercises are often necessary to keep your abs slim.
That's What Waist Exercises Can Do!
Sounds counter-intuitive, doesn’t it?
Having six pack abs means you burned most all fat, so of course your abs and waist are slim?
Not necessarily.
Of course you’d assume that, when you’re finally lean, ripped even, the waist should be nice and narrow too, right?
Well wrong … oftentimes.
Let’s compare two guys with very low body fat percentages and a clear, ripped six pack each.
On the picture below you can see Arnold is a real big dude. Yet his waist is ultra slim!
He’s turning to the side a bit to make the hips look even smaller, but one thing is clear: as big as he was back then, the waistline was totally trim.
Arnold's Waist
That is not always the case. If you compare him to the picture of a modern bodybuilder’s abs below, you’ll know exactly what I mean!
To be fair, the guy is probably relaxing his six pack at that moment, but holy moly!
So say you got that six pack going, finally, you’re burning fat and building muscle (though emphasizing one thing at a time only!) 
and now you’re there … or not quite.
Because now you notice that your abs, especially the lower abs, are somewhat sagging, protruding.
This kinda thing is quite common, both in guys as well as gals.
There are several reasons for this:
1.Drugs the Pro Body Builders Use
I think what these drugs do is they make everything grow, including the abs (also in thickness) and even the INSIDES!
2. A Mis-Aligned Hip
This “anterior tilt” can for example be caused by a shortened psoas, and/or weak glutes. I think this is often seen in women.
But I believe the most common reason for sagging lower abs is simply this:
3. A Lack of Muscular Control
Here I want to introduce an exercise that will help tighten those six pack abs into a razor sharp, good lookin’ waistline!
You might have heard of the vacuum exercise. That’s where you basically just suck in your tummy via a vacuum produced with the help of your lungs.
That’s not what I’m thinking about here. I will show you how to get that six pack in line by means of proper muscular control, and here’s how:
I call these “Arnie Tucks” (thanks, Ray!) 
Imagine bringing the belly button closer to your spine. Heard that, too? Wait for it …
| NOW, you first squeeze down hard, flexing the abs as tight as you can. When they’re as contracted as can be, THEN try and bring in that belly button, squeezing and pulling the abs in as far as possible … using pure muscle control and contraction. |
Try some 3-5 sets of about 5 x 6-8 second Isometric Contractions each set, best done right after a conventional Abs Workout.
So you squeeze for 6-8 seconds, pause to catch your breath, repeat for another 4 reps. That’s one set.
I’m convinced Arnold Schwarzenegger and the Boys back at Gold’s on Venice Beach did something similar, and regularly. If you’ve ever watched “Pumping Iron”, you might have noticed all the guys from Gold’s Gym have slim waist lines, ALL of them.
And yet other body builders you see competing against them on stage –coming from other gyms– have much bigger waists … it’s kinda obvious once you pay attention to it.
Oh I nearly forgot! The pic of the Modern Pro Body Builder’s Abs? Prepare yourselves … Boohh!!!
Modern Pro Bodybuilder Abs
23 Comments
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Great article, this is something I should try.
I have that problem with my abs, when I work out a lot they start protruding a little bit.
Hey Kris!
Yeah, definitely! And as you can see, both Arnie, Franco, Ken Waller and Co, they ALL had that ultra slim waist line man! And it’a not justa difference in time and drugs, as evidenced by BB’s from Australia for example, who at that same time have heeee-uuuge guts!
Hey Mark,
Thanks for the exercise — I’m going to try it out. How many reps/sets do you recommend?
I would think that people need to beware of doing too many exercises that target the obliques. Like dumbbell side bends .. they will make your waist thicker.
Arnold’s waist looks crazy small (when compared to the rest of his physique).
Ray
Great Point Ray, Points, really: No Oblique stuff, and some Loading Parameters and possibly a name for the exercise! Thanks Dude!
I think I will call them Arnie Tucks (top of my head), in honor of Arnold, and because I’m syre he used them, or something very much alike!
Thanks for your comment man!
Mark
So Mark, who is the modern BB…???
I’m veeeery curious! lol
Maya x
Hey Maya!
I really don’t like to say, don’t wanna embarrass the guy you know?
But this is quite typical, they basically all are like that, more or less …
P.S.
I got an even worse one, it’s incredible! The guy has just the biggest pot belly on the planet … with zero fat.
I dunno, diferent strokes for different folks I guess, but just not my cuppa tea, know what I mean?
Hey, tell you what: I send the pics to you via face book, sound good?
Mark
Yes please!
))
Maya xxx
You Got It!
Already sent …
Mark
Hi Mark,
I don’t have anything near a six-pack. I have quite a bit of extra around my mid-section and I’m currently using your system in conjunction with another diet to lose weight. Anyway, could I benefit from these isometric contractions or is this post just for those with six packs?
Hey Lauren,
welcome!
And thanks for the comment! 
Yeah definitely you would benefit, anybody can use it and it will give you the same benefits: it will train and tone your abdominals, and it will help tighten and trim that mid section!
Good Luck and please let me know if you have any questions!
P.S.
Thanks for using my system; I know it will help you a lot!
Mark
I’m wondering what muscles are being exerted when pulling the belly in like that? I’m guessing the transverse abdominals have some part in it?
Hey Kris!
Good to have you back man!
Yeah definitely the TA is the “Prime Mover” here, but really all the abdominal muscles are involved, if you check it out you’ll feel it right away!
It’s like with the biceps, you can flex that in different ways; same here!
Some say this is even really good for lumbar spine-protection, might be … some other experts say you should push the abs out when lifting heavy. I think in the case of heavy weights that might be correct.
Posturally –low load and strength endurance wise, just in a supportive and everyday protective role– I think it’s definitely Abs in, as explained in the Post.
Mark
Mark,
That bloated stomach looks awful in that pic. Unfortunately it is so common with current body builders and likely a result of long term usage and high doses of illegal muscle building substances. You are right, these things not only make your muscles expand but also your intestines.
-Sam
Hey Sam!
Yeah, that and maybe also tons of food, stretching the stomach!
Mark
good post man, as always
Thanks Dude!
That really works! Any tips on glute exercises to correct miss-aligned hips?
Reverse Hypers, Deadlifts (if you can do them safely), Back extensions,Split Squats …
Sound good?
Mark
Mark,
The guy in the last picture looks like he’s about to give birth to a sea turtle. It’s crazy.
Yeah it IS pretty gross, isn’t it?
Mark
There’s no doubt that anabolics play some role in the formation of “bodybuilder” abs. Genetics also play a factor for sure. But if you want to see your abs, you’ve gotta get your diet right.
Great set of exercises. I just want to add some tips from me, very basic. I think that the biggest problem with getting flat stomach is that people often do not continue doing exercises or keeping diet. It is very much in our brain. We would like to have it flat but it is hard to sacrifice for it. And even if one get it then often do not maintain it so after couple of months everything is as before.
Heya,
I do agree: it’s all in the mind…actually I’m thinking about a post on that just now: how it’s all an addiction and what to do about it.
Thanks!
Mark