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Trainer Jeremy Ethier walks across a track where you can exercise your core.

If your goal is to have six pack abs, then you need to work hard and strictly control your diet-but according to fitness coach Jeremy Ethier, founder of Built with Science, you can train you effectively without gaining weight Abdominal muscles. In his latest YouTube video, Ethier shared his four-step non-apparatus abdominal cycle exercises, which he said are strong enough to perform at home for real results.

First of all, he solved three outstanding problems in self-weight abdominal muscle exercise. Ethier said the key is to exercise all four parts of the abdominal muscles to avoid physical imbalance and avoid routine procedures that benefit certain areas but not others. He also added that over time, most bodyweight exercises cannot make exercise more difficult and cannot continue to stimulate the growth of abdominal muscles. In other words, there is no opportunity for progressive overload. In the end, he said that too much self-weight abdominal muscle exercise can exercise hip flexors and lower back better than abdominal muscles-so his exercise also solves this problem.

Ethier said that by dealing with these three issues, you can use this exercise for more effective weight training.

Repeat 3 rounds, rest 15 seconds between each exercise. Rest for 2 minutes between each group.

Strike: 5 to 10 reverse crunches: 10 to 25 crunches: 10 to 25 Russian twists: 1 minute in a row

This action hits your TVA (transverse abdominis), and Ethier points out that this is the least discussed abs. Although using an abs roller is a good option, this exercise does not use any equipment. On the contrary, you can achieve a similar effect through strikes.

To do this, place your hands under your shoulders, your knees under your hips, and your limbs on the ground. Rotate the hips and contract the abdominal muscles, pulling the belly button into the spine to activate the TVA. Slowly stretch your hands out, as far as you can. As long as you can maintain this position, don't arch your back and walk your hands back.

This movement is aimed at the lower abdominal muscles-Ethier calls it a "bottom-up movement", a movement that lifts the lower body upwards, just like lifting a leg.

To do this, lie on your back with your arms straight at your sides and your knees bend 90 degrees. To start your lower abdominal muscles, squeeze your hips and contract your abdominal muscles to create a posterior pelvic tilt so that your back is flat on the floor. Don't think about raising your legs, but bend your pelvis toward your belly button. During the descent, avoid arching your lower back and keep it level with the ground when you reach the bottom. You can make this easier or more difficult depending on how inward or outward your legs are.

Sit-ups hit your upper abdominal muscles. Ethier thinks this is a top-down exercise, where the upper part of the body is lowered.

However, you should not fall directly to the ground and bend over as you are used to. Ethier recommends using a tool: a rolled towel to preform sit-ups that don’t overburden your hip flexors. First lie down with your knees bent and your hands behind your head. Put the towel under the lower back to increase the range of motion for the abdominal muscles. Lift the shoulder blades off the ground by bending the spine, and then return. Don't let your torso reach your knees, and avoid yanking your neck to avoid using power. Put your hands on your head, or (if you want to break the no equipment agreement) use weights to make the delegate more difficult.

These hit the oblique muscles, and Ethier said that the rotation of the torso can best target the oblique muscles.

Ethier also warned that most people do this exercise in the wrong way. To do the Russian twist more effectively, tilt your back at a 45-degree angle. The goal is to touch either side of the ground with your hand while rotating the torso, and let the shoulders determine the rotation. Focus on trying to align your shoulders with your legs. (When you twist to the right, your left shoulder aligns with your left leg.)

To advance this action, lift your feet slightly off the ground and try to use your arms farther and farther, forcing your oblique muscles to work harder to stabilize your body.

Ethier recommends two to three exercises per week, along with other training. Most importantly, he said that you should not just stick to the basic structure. As it becomes easier, he says you should increase the reps and add the progress he shows for the action. This way, you can actually use progressive overload to promote growth without adding any weight.