💪 8 Lower Ab Crushers for Your Six-Pack

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Here’s what we’re covering today:

  • An in-depth look at Nick Walker’s bodybuilding career so far

  • Eight core movements to sculpt your lower abs and build a six-pack

  • Nine exercises to cool down and prime your body for recovery

BODYBUILDING

All About “The Mutant”

Credit: @nick_walker39 / Instagram

Born in 1994, New Jersey native Nick Walker began his bodybuilding journey in middle school, inspired by the prowess of Jay Cutler. Standing at 5’7” and sporting an ever-widening physique, Walker delved into competition in 2012, gradually climbing the ranks until earning his pro status after winning the overall title at the 2020 North American Championships. By 2021, he clinched the Arnold Classic title and secured a bronze medal at the 2022 Olympia.

In the article below, you can dive into Walker’s bodybuilding career, featuring his competition background, entrepreneurial endeavors, and significant social media influence. We also included one of Walker’s trademark chest and biceps workouts so you can follow along at your own gym. Think you can keep up?

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TRAINING 

Start Sculpting

Credit: @amc_TV / Giphy

You’re never going to get a six-pack if you don’t pay specific attention to your lower abs. And beyond the aesthetics, these stubborn muscles help everything from your pelvic posture to the ability to simply bend your legs.

If you want to build a rock-solid set of lower abs, you need to get in on the ground floor of core training. Which means getting off the floor and using your abs dynamically. Some extra resistance thrown in wouldn’t hurt, either.

Need help getting started? Read our comprehensive guide below featuring eight lower ab exercises you need in your routine. Master the techniques, uncover their advantages, and consider including some in your core workout or post-workout session to flaunt a ripped physique and improve performance. 

RECOVERY 

Take a Chill Pill

Credit: BarBend

A cooldown after a workout is just as crucial as warming up beforehand. And finding the right post-workout routine should help kick your recovery (read: gains) into overdrive.

Post-workout, it’s critical to spend a few minutes stretching, breathing, and relaxing to give your body a chance to come down from all that lifting, helping to restore your heart rate, blood pressure, and body temperature. Try these nine cool-down mobility exercises and stretches for the shoulders, triceps, calves, quads, hamstrings, glutes, hips, and lower back to accelerate recovery. 

THE DROP SET

Arm Gains for Days

Credit: @arnoldsports / Instagram

  • The 2024 Arnold Classic kicks off the IFBB Pro bodybuilding season. Here’s how to watch the event if you can’t attend it at the Greater Columbus Convention Center in Columbus, OH. 

  • Dumbbells are at the top of the list of equipment to have stored in your home gym. These are 11 of the best dumbbells on the market for a full-body workout. 

  • Have you seen a plateau in arms growth? Learn the JM Press, a bench press/skull crusher hybrid that will supercharge triceps growth.