Ben Greenfield: How To Get Six-Pack Abs (RESULTS GUARANTEED)

Key Takeaways

• Train core from all angles: Focus on flexion (hanging leg raises), extension (reverse hypers), rotation (landmine twists), and bracing (side planks).
• Decompress spine pre-workout: Hang upside down for 1-3 minutes using gravity boots or an inversion table to improve blood flow.
• Use resisted breathing: Train diaphragmatic muscles with a resisted breath work device during warm-ups.
• Structure workouts: Alternate full-body strength days with core/cardio days (e.g., 3x strength, 3x core/cardio weekly).

Supplements & Protocols Mentioned

• Masszymes: Digestive enzymes added to post-workout smoothies to enhance plant protein absorption (equivalent to animal protein bioavailability).

Products & Gear Mentioned

• Decompression belt/gravity boots: For spinal traction.
• Resisted breath work device: Adjustable resistance tool for nasal breathing training.
• Reverse hyper machine: For low-back extension exercises.
• Landmine attachment: Converts squat racks for rotational exercises.
• Feed Up device: Combines inversion and bracing exercises.

Notable Quotes

“Abs are made in the kitchen, but you also have to know how to train your core properly—flexion, extension, rotation, and bracing.”

Bottom Line

Train core functionally with multi-angle exercises, decompress pre-workout, and optimize protein absorption with enzymes for visible results.

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