More Russian Secrets for Six Pack Abs

In part 1 of Russian Secrets for Six Pack Abs, I revealed (with his publisher’s permission) one of Pavel Tsatsouline’s best tricks for rock-hard abs: the scissor sit-up.

Never heard of Pavel Tsatsouline? Pavel’s a former physical training instructor for the Soviet Special Forces and he has been spreading the unique training methods of the USSR into the US since 1998. He’s written 15 books (mostly on strength training) and has worked with the US Marine Corps, the National Nuclear Security Administration, and the US Secret Service.

Luckily for us, he’s also written a book on abs training, titled Bullet-Proof Abs. With his publisher’s permission, I am thrilled to reproduce another of his best tricks: The Stretch Crunch.

The Stretch Crunch

Recall that crunches are worthless because the movement is too subtle to generate sufficient tension in the abs. It is a different ball game if you double the range of motion of the crunch by placing some sort of a pad under your lower back and glutes.

Dr. Fred Hatfield, the first man to squat over 1,000 pounds in competition, swears by these ‘pre-stretch crunches’. Stretching the abs amplified the intensity of their contraction and made the movement harder to confuse with head bobbing and spine yanking. Another plus is strengthening the abdominals in a stretched position—where they are often called to perform in sports. Last but not least, performing at least some of your abdominal strength training in the stretched position helps your posture: you prevent the abs from shortening and giving you a hump.

Now it should not surprise you that Russians, Olympic champions, health superstar Academician Amosov, and my aunt Inna, have been doggedly performing extreme stretch situps over a stool or some gymnastic apparatus for decades, totally uninfluenced by Western paranoia over this movement.

The stretch crunch is not a beginner exercise. A person with weak abs will just jerk on his spine with his hip flexors, even worse than in a conventional crunch. The best tool for stretch crunches is the Swiss ball, an inflatable ball two feet or so in diameter and a $30 price tag. Unlike a rigid pad, the Swiss ball follows the curves of your back and opens up the spaces between vertebrae.

Sit on the ball a bit lower than its top, so your lower back would hit the high point when you lie back. (Fig. 42) Plant your feet slightly wider than your shoulders. You may hook them underneath your couch or have your training partner hold them down, especially if you use additional resistance.

Fold your hands on your chest—eventually with a weight—inhale and wrap yourself around the ball. (Fig. 43) Do not jam your back in one spot; sort of ‘make your spine longer’ and wrap it around the deceptively innocent looking ball. You should not experience any discomfort in your lower back if you do the drill right. Make sure to keep your entire midsection tight, your feet secure, and not move too fast—it is hard to stay on the ball!

Incidentally, because of lack of stability the Swiss ball crunch overloads the obliques more than other kinds of situps or crunches. You will feel it! At your own risk, try this drill with your feet close together for an even more brutal love handle muscle workout! When you have reached the bottom exhale with relief and let your spine stretch even longer.

Inhale, and roll back up, one vertebra at a time starting with your neck. (Fig. 44) Tucking your butt under will help. Once you have reached the top, exhale, inhale, and start over.

I’ve been using this exercise ever since I found out about it and it’s defined my six pack through and through. I highly recommend you use it (3 sets of 4-6 reps should be good to begin with). As Pavel pointed out, it’s not for beginners, so leave it for later if your lower back hurts when you crunch, or if you can’t do 20 crunches with your arms crossed over your chest yet.

For more Russian secrets for six pack abs, check out Pavel Tsatsouline’s book, Bullet-Proof Abs.

For a free (32-page PDF) course on super-strong abs by Pavel, head over to this page and enter your first name and email address in the form to your right.

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