If you want six-pack abs, you're going to love this new exercise.

First, to get a good six-pack, you need to work the rectus abdominis (the six-pack ab muscle) with focused tension...and, ideally, WITHOUT spinal flexion and torque on the lower back.

This is where crunches, sit-ups and leg raises can present a problem.

However, what can you do other than those exercises to work that six-pack and the lower abs?

You can do Incline Bench Single Leg Knee Raises.

This exercise is extremely effective for targeting the six-pack abs from multiple directions while give you substantial lower back support and no spinal flexion. This exercise is all about targeted tension.

To perform this one, you'll need an incline bench, set to about 35-45 degrees or so. You don't want to set it too flat or too steep or the exercise won't be as effective.

Sit on the face of the bench, up near the top. Your feet should be on the seat, with your lower back over the top end of the bench. With your hands, grip that top edge of the bench (this is important).

This position sets your upper body off the end of the bench so that you're already getting tension on the abs just to support your upper body. As well, the grip on the bench allows you to push downwards on the bench as you perform the knee raise, working the "bracing" function of the core.

Because your lower back is over the end of the bench, your lower back is supported, minimizing the torque on the lower back.

Now the fun begins...

Raise your left knee up towards your chest, bringing it as close to your chest as you possibly can. Keep your other foot on the bench and use it for balance and to help push that knee closer.

As you bring the knee up, use your grip on the bench to push your upper body/chest forward to meet your knee. Contract the abs as HARD as you possibly can, using the abs to force that knee as close as you can to your chest.

This contraction will be extremely strong, to the point of being painful. Hold for a few seconds, squeezing the abs harder and harder.

Because of the lower back position over the end of the bench, you're not easily able to flex the spine in the lower back, eliminating that as an issue.

Lower your left leg back and set your left foot on the bench, then repeat with your right leg.

Again, squeeze the abs HARD and hold at the top as you use your arms to push your chest forward to meet your knee.

The tension on the rectus abdominis is extremely intense.

This is a fantastic exercise for developing your six-pack abs (with good tension on the lower abs) without back pain or excessive spinal flexion.

(if you want to jump up the loading a bit, you can also wear ankle weights, though it works great even with no weight at all)

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I definitely recommend watching this 2-minute video of the exercise in action so you can see exactly what kind of focus and pacing this exercise is done with and requires.

Want More Six-Pack Exercises Like This?

I've got a couple of options for you.

1. The Best Abdominal Exercises You've Never Heard Of - This book is more focused on the "aesthetic" aspect of abdominal training rather than core strength and power.

2. The Best Core Exercises You've Never Heard Of - This book is all about core strength and power. The exercises do also work the six-pack, just not with the same focus as the other book.

These books will give you a TON of great abodminal-training exercise options...stuff that I promise you've never seen or tried before!

Nick Nilsson
The "Mad Scientist of Muscle"