It specifically means the 10 min routines that literally only increase your heartbeat so you lose a little bit of calories Exercises are what you do in the gym for sets, not time frames
@@richardfazliu5260 he is smart. He’s a beast. He doesn’t have to hide. He puts up a picture. A name. Videos. He has a life. He has a bangin chicky. 😂❤y’all man. Just steady trolling.
Six pack = low body fat + hypertrophy of abdominal muscles. You need both, not one of the two. You need to train your abs hard in every training session and 'cut' at the same time. Proper nutrition + smart training + supplements (if you've got the extra money) will get you there. Fix your diet first: cut out all junk / processed foods and start eating whole, nutrient-dense foods that support metabolic / gut health. Use progressive overload and focus on multi-joint exercises (i.e. sit-ups, leg raises, crunches, etc). They are the best for building the abs. If you are a lifter seriously interested in aesthetics / performance / strength, go study Old-School bodybuilding. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science and muscle adaptability. If you combine Old-School bodybuilding wisdom with modern, evidence-based science, it's the best, safest, most effective way in achieving a strong, sexy, healthy and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.
Core is the most important part if you want to be strong and functional. Gymnasts for example spent a lot of time working it. Put some time in your core, abs, obliques, serratus, lower back. Your overall strenght will improve. Is not only about looking good, but performing better and becoming a stronger version of yourself.
Everyone has different goals in the gym. For me I don’t care about strength, I only care about aesthetics. I have no problem looking stronger than I actually am
@@StrykerGamingOfficial Brother my aim is strength but I train hypertrophy beacause that enhances my strength plus makes me look great. You will look better if you put some strength training in your workout, plus you will be as strong as you look, I just think is worth it brother. Keep your gains.
@@user-wl7vw4cs1v im still 17 and my family buy food everyday. It just feels hard to manage. I thought maybe i get serious when i go college i do body recomp
I did a good bit tonight but how do I keep myself from kinda swing a little? I have to use a lot of shoulder strength to keep myself from swinging on the bar not to sound like a noob or anything but I never did them before besides tonight and it went well I just want to be able to do them the right way yk?
@Ty Powers well it should naturally come with time. However you can work on stabilizing it as much as possible. If your doing a leg raise hanging from a bar then try it from a dip bench. It's a easier progression since your not hanging but just on the dip bench. The way it's done is your resting your entire forearm on it. If you Google dip bench leg raise you should see it. Other that you can work on other exercises that would also help like just laying leg raises, you can try just hanging from the bar. Doing an exercise slow also would aid in building up extra strength
Jo man, you show the two ab exercises, where people are most likely to not target their abs at all... When performing the hanging leg raises chances are you almost exclusively hit the hip flexor because you have to make sure your not just moving the legs up and down but instead "curl" your belly and try to bring your hip up towards your chest (that's how you have to think about it while doing it). The Situps have the same issue, in the bottom half or third of the motion you are using the intended ab muscles, but the upper part is done by the hip flexors which are located in your lower back and your Legs. Your core muscles (which are more than just the "6 Pack") are meant to stabilize your torso and can exert force top-down to bring your hips closer to your chest or rotationally. Moving the knees to the chest or via versa is not done by the core muscles but by the hipflexors who do just as they are called. I'm not trying to teach you man, just want to give you a sign, that you should describe things more clearly to not unintentionally mislead people and also give the others reading this some context to how you exercises work and what they should look out for. Keep it up mate, generally loe your content but I couldn't let that one slide. 😉 Peace (and your absolutely right in the beginning. Having a handful of exercises to train your core like any other muscle group 2-3 times a week will get results rather than doing hiit ab circuits every day)
@@furymaster8139 I do read it, and more people will probably do. No need to say that to him man. Info like this should be much appreciated. He shared it with a respectful manner too. Be kind to each other, we're all trying to improve on the gym journey.
True for just the main part of the abs, but for sports and (depends on your goal and current physique) a fuller core look you also wanna incorporate some twisting motions and something to train the obliques.
Oh good to know what I was doing all these years wasn't wrong, haha those 2 exercises have been the only ab workouts I ever did. David always on point 👌🏻
Ab workouts are extremely good, especially for those without equipment. A lot of them are specifically for strengthening your core, not bodybuilding. If you wanna gets abs they're not good, if you wanna get a strong core, they are good.
It’s not just ab exercise Ur BF% and fat distribution also matters a lot U have to get down to the 11-13% bf range Now for some people due to genetics most of their fat maybe distributed in the core area like mine If that’s the case Than ur bf% needs to be alot lower
There isn't a better ab workout then pull ups, abs don't need much, just hypertrophic stimulus, in a pull up your abs are constantly worked in order to keep your body wright stable in space
Your the man, thanks for the amazing content and recommendations. Your the one who changed my life i lost 70lbs I'm a different person, thank you and keep up the good work
Yep, I came to same conclusion. Except I added suitcase carries, by holding a heavy dumbbell on only 1 side at a time and walking. It does alot for side abs and stability.
I've done leg workouts such as goblet squats and shoulder presses to get my core activated, just a lot of reps and minimal ab workouts since my core at that point is being trained at the same time. Sometimes, the core workouts at that point are impossible to do from the high repetitions.
Depends what your goals are. If your main goal is bodybuilding and looking good then yea I can see your point to an extent, but doing advanced calisthenic movements will definitely give you crazy core as well. And simple Ab exercises like planks, side planks, hollow body holds are great exercises for beginner progressions. But if you just use machines, you might have power but you might lack stability.
Indeed this is coscusion ive had after trying several abs workout....same as other muscle ...the key is intesity and weight we are given to our abs...thanks for sharing truth dude
@@emperorbean3250 yes you can , but after a certain point they become pointless. Do whatever you like but i honestly like actually moving when working out not staying stationary.
@@salvatore5415that’s the function of the abs though, keeping your body in a static position as well as offsetting motion from the extremities like the arms to the legs and so forth. So doing static exercises or stability exercises even compound movements standing up with no belt is beneficial
@@nitetroglidite315 that's true, static exercises help you get stronger , they are actually good , i should start consider using them in my ab workouts
@@salvatore5415 yeah I've come to realize that functions like loading on a deadlift you want your core to keep stable not to flex so incorporating stability work only makes sense
I just do 3 sets of cable crunches for 20-30 reps and 3 sets of hangning leg raises for like 20 reps after every workout. Its been the most effective way of improving my midsection. Ive tried everything from progressive overload, to not training them, to training them very little, to training them heavy, light and everything inbetween. Its not so much about ab development once you have thicknened up your actual ab muscles but its more about ab control. Minf muscle connection is something a lot of people lack in their abs.
The thing with leg rauses is that most people do them wrong so they don’t even target the abs that much. Remember, the rectus abdominus is the muscle that is responsible for you body curling in, so if your upper body stays straight, you’re doing it wrong
If you’re not eating right, doesn’t matter how hard you push the ab exercises. You will have cut off or severely limit certain types of food you usually consume
Doesn’t mean you shouldn’t workout abs. Even if you’re 30% body fat. You should do abs because when you get down to 15% you’ll actually have abs that pop. They are built in the gym, revealed through diet.
@@Kyrious I don’t disagree. lol I didn’t say don’t workout abs but if your doing them while eating donuts and fast food every day, don’t be surprised if the six pack isn’t forming the way you like.
@@playlistiphone8743 That's true, I like to imagine people are smart enough to know that but I personally haven't talked to anyone who thought they could get away with eating whatever they want
I do the second one with a packbag and weights in them. I would also recommend suitcase deadlifts great for the abs and obliques as also the quads and low back.
Revealed, not made. You will have to be even lower bodyfat to see your abs if you don't train them. The whole "Abs are made in the kitchen thing" is ridiculous. Of course you can't see defined abs at high bodyfat. Same as any muscle. You should still train abs, even when you're bulking, or high bodyfat.
@@tonyhsloanejr Well then the saying goes for any muscle. You could say every muscle requires "good nutrition" to grow optimally. If you mean a deficit, that isn't required at all to grow your abs, only to see them.
Good tips. For decline sit ups I like to hold the dumbbell behind my neck for better tension on the abs. In front the weight is too near the abs which makes it pretty easy, even at higher weights. Same logic for why lateral raises are harder with straight arms
@@ZedGagingLife here is a more updated version and all you need is resistance tubes Monday: Stretching: czcams.com/video/FI51zRzgIe4/video.html Posture: czcams.com/users/shortspwNNepg0nx0?feature=share Neck: 30 second Neck rotations with resistance tubes Neck extensions Twice on each side for 10 seconds with resistance tubes Wrists: 2 minutes of Wrist extensions with resistance tubes 2 minutes of Wrist circles with resistance tubes Forearms: 20*3 Wrist curls with resistance tubes 20*3 Reverse wrist curls with resistance tubes Biceps: 10*3 knee Push-ups 1 minute Plank 15*3 bicep curls Triceps and Lower chest: 8*3 Dips 8*3 knee Diamond push-ups 8*3 decline push-ups Upper chest: 10*3 incline push-ups Center chest: Chest press with resistance tubes Upper Back: 10*3 Shoulder blade squeezes 2 minute dead hang 8*3 pull-ups ups with resistance tube Center back: 8*3 reverse snow angels Lower back: 8*3 hip bridges 8*3 Bird dogs 8*3 Cobra stretches 10 minutes of shadow boxing 2 minutes of Jab-cross combos 2 minutes of Hooks 2 minutes of Uppercuts 2 minutes of Power punches 2 minutes of Elbow combos Stretching: czcams.com/video/FI51zRzgIe4/video.html Tuesday: Rest day Wednesday: Stretching: czcams.com/video/FI51zRzgIe4/video.html Posture: czcams.com/users/shortspwNNepg0nx0?feature=share Upper abs: 20*3 Crunches with resistance tubes 20*3 Sit-ups with resistance tubes 10*3 Leg raises Center abs: 2 minutes of Bicycle crunches Lower abs: 2 minutes of Reverse crunches 2 minutes of Scissor kicks Glutes: 10*3 Squats with resistance tube 10*3 Lunges with resistance tubes 10 minutes of shadow kicking 2 minutes of Front kicks 2 minutes of Roundhouse kicks 2 minutes of Low kicks 2 minutes of Power kicks 2 minutes of Knee strikes Stretching: czcams.com/video/FI51zRzgIe4/video.html Thursday: Rest day Friday: Stretching: czcams.com/video/FI51zRzgIe4/video.html Posture: czcams.com/users/shortspwNNepg0nx0?feature=share Quadriceps: 10*3 Lunges with resistance tubes 20*3 Step-ups 2 minute Wall-sit with resistance tubes Hamstrings: 20*3 Reverse lunges with resistance tubes 8*3 Hamstring curls With resistance tube Calves: 20*3 Calf raises with resistance tubes 2 minutes of Jumping jacks 2 minutes of Sprinting in place Heels: 20*3 Heel raises with resistance tubes Shins: 20*3 Reverse heel raises with resistance tubes Ankles: ankle circles twice on each ankle for one minute with resistance tubes balance training twice on each foot for one minute with resistance tubes Feet: Foot circles twice on each foot for one minute with resistance tubes 20 minutes of shadow kickboxing 2 minutes of Jab-cross combos 2 minutes of Hooks 2 minutes of Uppercuts 2 minutes of Power punches 2 minutes of Elbow combos 2 minutes of Front kicks 2 minutes of Roundhouse kicks 2 minutes of Low kicks 2 minutes of Power kicks 2 minutes of Knee strikes Stretching: czcams.com/video/FI51zRzgIe4/video.html Saturday: Stretching: czcams.com/video/FI51zRzgIe4/video.html Posture: czcams.com/users/shortspwNNepg0nx0?feature=share Speed: 2 minutes of High knee runs 2 minutes of Bounding 2 minutes of Power skips Agility: 2 minutes of Lateral jumps 2 minutes of Skater hops 2 minutes of jump rope Power: 2 minutes of Jump squats 2 minutes of Tuck jumps 2 minutes of Broad jumps Coordination and vertical jump: 2 minutes of Single leg hops 2 minutes of Box jumps Vertical leap: 2 minutes of Squat jumps Stretching: czcams.com/video/FI51zRzgIe4/video.html Sunday: Rest day
Good point, but as far form goes ,you might want to tell your followers to bend their spine. Otherwise you’ll only train the core and hipflexers, which will make you appear more bulky in the stomach and tilt your hips backwards.
I'm a huge fan of your channel and your workouts are always so inspiring! I just tried this ab workout and it was amazing. I especially love the hanging variations - they really target the lower abs. If you're interested, I have some similar workouts on my channel that you might enjoy
Lie on your back and lift both legs together until your pelvis slightly leaves the ground and then lower back down SLOWly while keeping tension in your abs by flexing AND keep your upper body flat on the ground
There is that ongoing for forever discussion of not doing sit ups or any variation of them that includes moving extensively your spine as it puts abnormal pressure on it which could result in problems. I personally don't know how likely this is, but to be on the safe side, i do planks instead
I find from simply doing squats, deadlifts, straight arm lat pull downs ie any exercise that involves engaging your abs to stabilise your body gives them a killer workout. I have definitely seen increases in their size and benefited isometric exercises such as the plank. But body fat percentage is paramount for having them visible.
Yo do you have any other tips possibly for at home work outs I can do the two exercises mentioned but I want to be able to increase my muscles and overall strength
Abb workouts that include hip flexor training as a by product helped me with running. Flutter kicks help a lot. Sure sit ups probably target the upper abs more?? Also weighted sit-ups are meant to be good, weighted cable crunches are meant to be good too(haven’t tried them yet). I would imagine sit-ups and weighted exercises will help with abb strength and volume, while an Ann working will help with lower abbs and stability?? I don’t know much about hanging leg raises, other than I feel my hip flexor and need some practice. Strangely enough I can L sit
Hanging leg raises did wonders for me but they also wrecked my lower back. No matter how much I stretched my adductors 9and everything else), I couldn't work around this. Pain went once I stopped doing them.
Don't neglect the obliques it is the one that gives you the V taper look. Add russian twists or side planks to your workout to train all parts of the abs
In the army we would grab the bar with a neutral grip and pull our knees up to our elbows, like you’re trying to get your legs over the bar. Works your back and shoulders too cause you have to flex them a bit
Leg raises are better if you start at the point where the legs are 90 degrees apart from your back. The endpoint should be when the thighs are parallel to the spine, and you tilt your pelvis. This will make sure that you have constant tension on the abs
I don't recommend sit-ups because it's hard to keep good form and they could cause injuries in the back you could use instead cable crunches they are safer
![[실시간] 전철에서 찍힌 기생생물 감염 장면 | 기생수: 더 그레이](http://i.ytimg.com/vi/4nkFvwxGAfA/mqdefault.jpg)
“Ab workouts are bs”…proceeds to give an ab workout 😂
It specifically means the 10 min routines that literally only increase your heartbeat so you lose a little bit of calories
Exercises are what you do in the gym for sets, not time frames
Yea
It just goes to show how "smart" this guy is 😂
@@richardfazliu5260 he is smart. He’s a beast. He doesn’t have to hide. He puts up a picture. A name. Videos. He has a life. He has a bangin chicky. 😂❤y’all man. Just steady trolling.
Clickbait
Six pack = low body fat + hypertrophy of abdominal muscles. You need both, not one of the two. You need to train your abs hard in every training session and 'cut' at the same time. Proper nutrition + smart training + supplements (if you've got the extra money) will get you there. Fix your diet first: cut out all junk / processed foods and start eating whole, nutrient-dense foods that support metabolic / gut health. Use progressive overload and focus on multi-joint exercises (i.e. sit-ups, leg raises, crunches, etc). They are the best for building the abs. If you are a lifter seriously interested in aesthetics / performance / strength, go study Old-School bodybuilding. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science and muscle adaptability. If you combine Old-School bodybuilding wisdom with modern, evidence-based science, it's the best, safest, most effective way in achieving a strong, sexy, healthy and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.
There's plenty of pro body builders who don't do any isolation and workouts. You don't need to do abs if your body fat is low, but if damn sure helps.
I never train my abs and have a six pack from juts low body fat
@@Monsters_Motivation bulk
no iq to read this shet
thanks for the compass sesh bro !!
Core is the most important part if you want to be strong and functional. Gymnasts for example spent a lot of time working it. Put some time in your core, abs, obliques, serratus, lower back. Your overall strenght will improve. Is not only about looking good, but performing better and becoming a stronger version of yourself.
Everyone has different goals in the gym. For me I don’t care about strength, I only care about aesthetics. I have no problem looking stronger than I actually am
@@StrykerGamingOfficial Brother my aim is strength but I train hypertrophy beacause that enhances my strength plus makes me look great. You will look better if you put some strength training in your workout, plus you will be as strong as you look, I just think is worth it brother. Keep your gains.
I couldn’t care less about looks i wanna be a tank
@@simbadlemarin6051 how do you train your serratus?
Great answer
Prerequisite: decrease your bodyfat %
should i do abs workout when in the process of deficit or when finally no fat belly?
@@mera-mera-burn absolutely, you can do both simultaneously
@@mera-mera-burn I would still do some cause when you go down lower in body fat you’ll notice them more
@@mera-mera-burn start now. Why wait?
@@user-wl7vw4cs1v im still 17 and my family buy food everyday. It just feels hard to manage.
I thought maybe i get serious when i go college i do body recomp
Hanging Leg raises were shown to be one of best exercises that activates the lower abs so I agree 100% there
I did a good bit tonight but how do I keep myself from kinda swing a little? I have to use a lot of shoulder strength to keep myself from swinging on the bar not to sound like a noob or anything but I never did them before besides tonight and it went well I just want to be able to do them the right way yk?
@Ty Powers well it should naturally come with time. However you can work on stabilizing it as much as possible. If your doing a leg raise hanging from a bar then try it from a dip bench. It's a easier progression since your not hanging but just on the dip bench. The way it's done is your resting your entire forearm on it. If you Google dip bench leg raise you should see it. Other that you can work on other exercises that would also help like just laying leg raises, you can try just hanging from the bar. Doing an exercise slow also would aid in building up extra strength
Jo man, you show the two ab exercises, where people are most likely to not target their abs at all...
When performing the hanging leg raises chances are you almost exclusively hit the hip flexor because you have to make sure your not just moving the legs up and down but instead "curl" your belly and try to bring your hip up towards your chest (that's how you have to think about it while doing it). The Situps have the same issue, in the bottom half or third of the motion you are using the intended ab muscles, but the upper part is done by the hip flexors which are located in your lower back and your Legs.
Your core muscles (which are more than just the "6 Pack") are meant to stabilize your torso and can exert force top-down to bring your hips closer to your chest or rotationally. Moving the knees to the chest or via versa is not done by the core muscles but by the hipflexors who do just as they are called.
I'm not trying to teach you man, just want to give you a sign, that you should describe things more clearly to not unintentionally mislead people and also give the others reading this some context to how you exercises work and what they should look out for. Keep it up mate, generally loe your content but I couldn't let that one slide. 😉
Peace
(and your absolutely right in the beginning. Having a handful of exercises to train your core like any other muscle group 2-3 times a week will get results rather than doing hiit ab circuits every day)
Very interesting, thanks for the comment!
What do you suggest tho? Not hating or anything I just want to know some ab workouts that hit it
@@furymaster8139 I do read it, and more people will probably do. No need to say that to him man. Info like this should be much appreciated. He shared it with a respectful manner too. Be kind to each other, we're all trying to improve on the gym journey.
@@son7459 I’ll admit it, you are right, I was rude. Thanks for your politeness bro, I’ll delete the comment, it doesn’t any good.
@@furymaster8139 No problems bro, that's what makes a man 💪
True for just the main part of the abs, but for sports and (depends on your goal and current physique) a fuller core look you also wanna incorporate some twisting motions and something to train the obliques.
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven,
What exercises would you recommend for the obliques
@@mchuli1253you can train your obliques while you do hanging leg raises add a twist to the side
@@mchuli1253 Russian twists are nice if you can sustain resting on your tailbone.
@@mchuli1253dumbell side bends is probably the best for obliques imo.
This needs to reach more people, a lot of folks do not know how to build core.
I love it how the 2 exercizes you say are also the only 2 exercizes i do often for my abs.
you have been fooled man, sorry to say it, keep learning and you will se what i mean
@@Davidinostroza-ks5yq wht do you mean \
Do they work?
@@faolanbrazil9918 yes just keep your body hydrated and add a cardio
I needed this, thank you
thank you! literally been looking for a couple new abs exercises. going to incorporate these this week! GHAINS
Also get a weight and do some weighted Russian twists
@@learngeographywithalex yea those are really good for the obliques
Bro dont listen to this dude srsly tho😂
How did the progress go??
This literally makes soo much sense. Thanks for the tip
Oh good to know what I was doing all these years wasn't wrong, haha those 2 exercises have been the only ab workouts I ever did.
David always on point 👌🏻
Ab workouts are extremely good, especially for those without equipment. A lot of them are specifically for strengthening your core, not bodybuilding. If you wanna gets abs they're not good, if you wanna get a strong core, they are good.
Just what I needed bro, appreciate it
It’s not just ab exercise
Ur BF% and fat distribution also matters a lot
U have to get down to the 11-13% bf range
Now for some people due to genetics most of their fat maybe distributed in the core area like mine
If that’s the case
Than ur bf% needs to be alot lower
@Captain Peppers how’d ur body fat increase? By eating rt how does it decrease by not doin what u did to get it up
There isn't a better ab workout then pull ups, abs don't need much, just hypertrophic stimulus, in a pull up your abs are constantly worked in order to keep your body wright stable in space
bs
Your the man, thanks for the amazing content and recommendations. Your the one who changed my life i lost 70lbs I'm a different person, thank you and keep up the good work
This is not a good recommendation
Thank you, this actually helps ❤
Literally been doing these only two anyway 😂
Me too, it’s coming along good with a clean diet and patience
how many sets and reps please tell??
@@atharvasingh2045 16 sets 8 of each a week
@@atharvasingh2045 dont worry about reps and sets just set a 10 min timer on ur phone and rep it out
@@atharvasingh20453 sets of each is good, can even throw in an extra set on each once it’s feels a lil easy
He's speaking truth.
It’s crazy because I was doing allot of research on what ab work outs would be best the these are the 2 i finally came down to conclusion with
Yep, I came to same conclusion.
Except I added suitcase carries, by holding a heavy dumbbell on only 1 side at a time and walking. It does alot for side abs and stability.
I've done leg workouts such as goblet squats and shoulder presses to get my core activated, just a lot of reps and minimal ab workouts since my core at that point is being trained at the same time. Sometimes, the core workouts at that point are impossible to do from the high repetitions.
Love it dude I got a bad back and now this gonna change my whole work out and not hurt my back thank you
What about Russian Twists? Those are my favorite ab exercise.
They damage the spine
Depends what your goals are. If your main goal is bodybuilding and looking good then yea I can see your point to an extent, but doing advanced calisthenic movements will definitely give you crazy core as well. And simple Ab exercises like planks, side planks, hollow body holds are great exercises for beginner progressions. But if you just use machines, you might have power but you might lack stability.
planks dont build visible muscle.
@@andreg3861 “beginner progression“
Indeed this is coscusion ive had after trying several abs workout....same as other muscle ...the key is intesity and weight we are given to our abs...thanks for sharing truth dude
Thx 4 the gym
Content. That’s why i watch you
He seems very real and uplifting in every post
Yo someone like this comment so I can come back to this
You dont need any of those crazy instagram workouts: proceeds to do a crazy instagram abs workout lol
Thx David!!!
True , those 2 exercises are the best and all you need basically. Forget all those fancy ahh exercises.
So no planking?!
@@emperorbean3250 yes you can , but after a certain point they become pointless. Do whatever you like but i honestly like actually moving when working out not staying stationary.
@@salvatore5415that’s the function of the abs though, keeping your body in a static position as well as offsetting motion from the extremities like the arms to the legs and so forth. So doing static exercises or stability exercises even compound movements standing up with no belt is beneficial
@@nitetroglidite315 that's true, static exercises help you get stronger , they are actually good , i should start consider using them in my ab workouts
@@salvatore5415 yeah I've come to realize that functions like loading on a deadlift you want your core to keep stable not to flex so incorporating stability work only makes sense
This is good dating advice
Ty for the information.
Thanks for the tip!
I just do 3 sets of cable crunches for 20-30 reps and 3 sets of hangning leg raises for like 20 reps after every workout. Its been the most effective way of improving my midsection. Ive tried everything from progressive overload, to not training them, to training them very little, to training them heavy, light and everything inbetween.
Its not so much about ab development once you have thicknened up your actual ab muscles but its more about ab control. Minf muscle connection is something a lot of people lack in their abs.
The thing with leg rauses is that most people do them wrong so they don’t even target the abs that much. Remember, the rectus abdominus is the muscle that is responsible for you body curling in, so if your upper body stays straight, you’re doing it wrong
Also something weighted for the obliques
Deffo trying this from now 👌
If you’re not eating right, doesn’t matter how hard you push the ab exercises. You will have cut off or severely limit certain types of food you usually consume
Doesn’t mean you shouldn’t workout abs. Even if you’re 30% body fat. You should do abs because when you get down to 15% you’ll actually have abs that pop.
They are built in the gym, revealed through diet.
@@Kyrious
I don’t disagree.
lol
I didn’t say don’t workout abs but if your doing them while eating donuts and fast food every day, don’t be surprised if the six pack isn’t forming the way you like.
@@playlistiphone8743 That's true, I like to imagine people are smart enough to know that but I personally haven't talked to anyone who thought they could get away with eating whatever they want
@@Kyrious
plenty don’t know better, that’s why there are so many products and gimmicks focused just on abs.
“Ab workouts are bullshit bro.”
So I recommend these 2 ab workouts...
MAKES PERFECT SENSE!
He meant like these "30 MINUTE AB WORKOUT FOR FAT LOSS | 7 DAY SIX PACKS (always works!)
I do the second one with a packbag and weights in them. I would also recommend suitcase deadlifts great for the abs and obliques as also the quads and low back.
Thanks for this Knowledge.
Bro is doing what he’s saying not to do
Abs are made in the kitchen. It doesn't matter what you do for a workout you need to have 10% or lower body fat ratio.
Revealed, not made. You will have to be even lower bodyfat to see your abs if you don't train them. The whole "Abs are made in the kitchen thing" is ridiculous. Of course you can't see defined abs at high bodyfat. Same as any muscle. You should still train abs, even when you're bulking, or high bodyfat.
@Antek it's a saying meant to be interpreted as you have to have good nutrition. Don't think you understood it.
@@tonyhsloanejr Well then the saying goes for any muscle. You could say every muscle requires "good nutrition" to grow optimally. If you mean a deficit, that isn't required at all to grow your abs, only to see them.
@@antek6582 good nutrition to see them. But believe what you want
Nice thx i can implement these in my exercises.
Good tips. For decline sit ups I like to hold the dumbbell behind my neck for better tension on the abs. In front the weight is too near the abs which makes it pretty easy, even at higher weights. Same logic for why lateral raises are harder with straight arms
Ab workouts are BS!,
But here’s 2 core workouts….😉
You look fantastic brother!
An ab exercise is not the same thing as doing "hiit" ab workouts you see on Tiktok.
ur literally 2 iq if u compare these 2 excercises to "DO THESE FOR 10 MINUTES A DAY AND U WILL SEE ABS!!!!!!"
This is my routine
Monday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Forearms:
Wrist curls
Reverse wrist curls
Biceps:
Push-ups
Planks
Chin-ups
Neck:
Neck rotations
Neck extension
Triceps:
Dips
Diamond push-ups
Upper chest:
Incline push-ups
Decline push-ups
Lower chest:
Dips
Diamond push-ups
Upper Back:
Shoulder blade squeezes
Superman lifts
Pull ups
Center back:
Reverse snow angels
Lower back:
Hip bridges
Bird dogs
Cobra stretches
10 minutes of shadow boxing
2 minutes of Jab-cross combos
2 minutes of Hooks
2 minutes of Uppercuts
2 minutes of Power punches
2 minutes of Elbow combos
Wednesday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Upper abs:
Crunches
Sit-ups
Leg raises
Center abs:
Planks
Bicycle crunches
Lower abs:
Reverse crunches
Scissor kicks
Glutes:
Squats
Lunges
10 minutes of shadow kicking
2 minutes of Front kicks
2 minutes of Roundhouse kicks
2 minutes of Low kicks
2 minutes of Power kicks
2 minutes of Knee strikes
Friday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Quadriceps:
Lunges
Step-ups
Wall-sits
Hamstrings:
Reverse lunges
Hamstring curls
Calves:
Calf raises
Jumping jacks
Sprinting in place
Heels:
Heel raises
Shins:
Reverse heel raises
20 minutes of shadow kickboxing
2 minutes of Jab-cross combos
2 minutes of Hooks
2 minutes of Uppercuts
2 minutes of Power punches
2 minutes of Elbow combos
2 minutes of Front kicks
2 minutes of Roundhouse kicks
2 minutes of Low kicks
2 minutes of Power kicks
2 minutes of Knee strikes
Saturday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Speed:
High knee runs
Bounding
Power skips
Agility:
Lateral jumps
Skater hops
Power:
Jump squats
Tuck jumps
Broad jumps
Sunday:
Stretching: czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Coordination and vertical jump:
Single leg hops
Box jumps
Vertical leap:
Squat jumps
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Forearms:
Wrist curls
Reverse wrist curls
Biceps:
Push-ups
Planks
Chin-ups
Neck:
Neck rotations
Neck extension
Triceps:
Dips
Diamond push-ups
Upper chest:
Incline push-ups
Decline push-ups
Lower chest:
Dips
Diamond push-ups
Upper Back:
Shoulder blade squeezes
Superman lifts
Pull ups
Center back:
Reverse snow angels
Lower back:
Hip bridges
Bird dogs
Cobra stretches
10 minutes of shadow boxing
2 minutes of Jab-cross combos
2 minutes of Hooks
2 minutes of Uppercuts
2 minutes of Power punches
2 minutes of Elbow combos
Wednesday:
czcams.com/video/FI51zRzgIe4/video.html
Upper abs:
Crunches
Sit-ups
Leg raises
Center abs:
Planks
Bicycle crunches
Lower abs:
Reverse crunches
Scissor kicks
Glutes:
Squats
Lunges
10 minutes of shadow kicking
2 minutes of Front kicks
2 minutes of Roundhouse kicks
2 minutes of Low kicks
2 minutes of Power kicks
2 minutes of Knee strikes
Friday:
czcams.com/video/FI51zRzgIe4/video.html
Quadriceps:
Lunges
Step-ups
Wall-sits
Hamstrings:
Reverse lunges
Hamstring curls
Calves:
Calf raises
Jumping jacks
Sprinting in place
Heels:
Heel raises
Shins:
Reverse heel raises
20 minutes of shadow kickboxing
2 minutes of Jab-cross combos
2 minutes of Hooks
2 minutes of Uppercuts
2 minutes of Power punches
2 minutes of Elbow combos
2 minutes of Front kicks
2 minutes of Roundhouse kicks
2 minutes of Low kicks
2 minutes of Power kicks
2 minutes of Knee strikes
Saturday:
czcams.com/video/FI51zRzgIe4/video.html
Speed:
High knee runs
Bounding
Power skips
Agility:
Lateral jumps
Skater hops
Power:
Jump squats
Tuck jumps
Broad jumps
Sunday:
czcams.com/video/FI51zRzgIe4/video.html
Coordination and vertical jump:
Single leg hops
Box jumps
Vertical leap:
Squat jumps
You got social media? I wanna save this actually
@@ZedGagingLife yes I do
@@ZedGagingLife here is a more updated version and all you need is resistance tubes
Monday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Neck:
30 second Neck rotations with resistance tubes
Neck extensions Twice on each side for 10 seconds with resistance tubes
Wrists:
2 minutes of Wrist extensions with resistance tubes
2 minutes of Wrist circles with resistance tubes
Forearms:
20*3 Wrist curls with resistance tubes
20*3 Reverse wrist curls with resistance tubes
Biceps:
10*3 knee Push-ups
1 minute Plank
15*3 bicep curls
Triceps and Lower chest:
8*3 Dips
8*3 knee Diamond push-ups
8*3 decline push-ups
Upper chest:
10*3 incline push-ups
Center chest:
Chest press with resistance tubes
Upper Back:
10*3 Shoulder blade squeezes
2 minute dead hang
8*3 pull-ups ups with resistance tube
Center back:
8*3 reverse snow angels
Lower back:
8*3 hip bridges
8*3 Bird dogs
8*3 Cobra stretches
10 minutes of shadow boxing
2 minutes of Jab-cross combos
2 minutes of Hooks
2 minutes of Uppercuts
2 minutes of Power punches
2 minutes of Elbow combos
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Tuesday:
Rest day
Wednesday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Upper abs:
20*3 Crunches with resistance tubes
20*3 Sit-ups with resistance tubes
10*3 Leg raises
Center abs:
2 minutes of Bicycle crunches
Lower abs:
2 minutes of Reverse crunches
2 minutes of Scissor kicks
Glutes:
10*3 Squats with resistance tube
10*3 Lunges with resistance tubes
10 minutes of shadow kicking
2 minutes of Front kicks
2 minutes of Roundhouse kicks
2 minutes of Low kicks
2 minutes of Power kicks
2 minutes of Knee strikes
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Thursday:
Rest day
Friday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Quadriceps:
10*3 Lunges with resistance tubes
20*3 Step-ups
2 minute Wall-sit with resistance tubes
Hamstrings:
20*3 Reverse lunges with resistance tubes
8*3 Hamstring curls
With resistance tube
Calves:
20*3 Calf raises with resistance tubes
2 minutes of Jumping jacks
2 minutes of Sprinting in place
Heels:
20*3 Heel raises with resistance tubes
Shins:
20*3 Reverse heel raises with resistance tubes
Ankles:
ankle circles twice on each ankle for one minute with resistance tubes
balance training twice on each foot for one minute with resistance tubes
Feet:
Foot circles twice on each foot for one minute with resistance tubes
20 minutes of shadow kickboxing
2 minutes of Jab-cross combos
2 minutes of Hooks
2 minutes of Uppercuts
2 minutes of Power punches
2 minutes of Elbow combos
2 minutes of Front kicks
2 minutes of Roundhouse kicks
2 minutes of Low kicks
2 minutes of Power kicks
2 minutes of Knee strikes
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Saturday:
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Posture:
czcams.com/users/shortspwNNepg0nx0?feature=share
Speed:
2 minutes of High knee runs
2 minutes of Bounding
2 minutes of Power skips
Agility:
2 minutes of Lateral jumps
2 minutes of Skater hops
2 minutes of jump rope
Power:
2 minutes of Jump squats
2 minutes of Tuck jumps
2 minutes of Broad jumps
Coordination and vertical jump:
2 minutes of Single leg hops
2 minutes of Box jumps
Vertical leap:
2 minutes of Squat jumps
Stretching:
czcams.com/video/FI51zRzgIe4/video.html
Sunday:
Rest day
Sets and reps?
Finally some good information thanks man haha
Just take juice!!!!!
How many reps should I start with for the 1st exercise?
Any beginner tips before doing the first one? My lower stomach hurts so bad whenever I try it even once.
Don't forget certain workouts target the core, which is underneath the abs mostly.
Good recommendations buddy thanks
totally agree with you
I have experienced this
Good point, but as far form goes ,you might want to tell your followers to bend their spine. Otherwise you’ll only train the core and hipflexers, which will make you appear more bulky in the stomach and tilt your hips backwards.
Thank you bro 🙏 🙌 💯 💙
I'm a huge fan of your channel and your workouts are always so inspiring! I just tried this ab workout and it was amazing. I especially love the hanging variations - they really target the lower abs. If you're interested, I have some similar workouts on my channel that you might enjoy
Hey
Any advice for someone who has no access to a bar to do a hanging leg raise?
Lie on your back and lift both legs together until your pelvis slightly leaves the ground and then lower back down SLOWly while keeping tension in your abs by flexing AND keep your upper body flat on the ground
There is that ongoing for forever discussion of not doing sit ups or any variation of them that includes moving extensively your spine as it puts abnormal pressure on it which could result in problems. I personally don't know how likely this is, but to be on the safe side, i do planks instead
Even you don't need the second one, the first one is perfect and is enough in every situations
True, I've been doing mainly the first one for years now, incorporate them in my pull-up days
Great excercises for hip flexors!
For the decline sit ups I never go all the way down to maintain tension on the abs
I find from simply doing squats, deadlifts, straight arm lat pull downs ie any exercise that involves engaging your abs to stabilise your body gives them a killer workout. I have definitely seen increases in their size and benefited isometric exercises such as the plank. But body fat percentage is paramount for having them visible.
core strength is also important
Yo do you have any other tips possibly for at home work outs I can do the two exercises mentioned but I want to be able to increase my muscles and overall strength
Abb workouts that include hip flexor training as a by product helped me with running. Flutter kicks help a lot. Sure sit ups probably target the upper abs more?? Also weighted sit-ups are meant to be good, weighted cable crunches are meant to be good too(haven’t tried them yet). I would imagine sit-ups and weighted exercises will help with abb strength and volume, while an Ann working will help with lower abbs and stability?? I don’t know much about hanging leg raises, other than I feel my hip flexor and need some practice. Strangely enough I can L sit
Hanging leg raises did wonders for me but they also wrecked my lower back. No matter how much I stretched my adductors 9and everything else), I couldn't work around this. Pain went once I stopped doing them.
Careful with decline sit ups tho, especially with added weight
Why?
@@mistabozack8258 too much stress to your lower back might injure you, tore it or similar
I love stuff keep the good work up
I do those, but also wood choppers on cable to target obliques
Don't neglect the obliques it is the one that gives you the V taper look. Add russian twists or side planks to your workout to train all parts of the abs
This is good advice. I’ve been doing these for the past 9 months and I finally see my six pack and i’m only 16
Thanks! I’m definitely a man of faith as I know I have them, but have never seen them! 😂 I’ll give this a shot! How many reps or how long to do it?
Just train till failureb
The whole point in getting abs is to train them a lot. Doing the fancy workouts will do exactly that, you just can’t work them constantly
So you recommend this for women too or would you change the leg positioning ect to account for her hips?
This is great advice
In the army we would grab the bar with a neutral grip and pull our knees up to our elbows, like you’re trying to get your legs over the bar. Works your back and shoulders too cause you have to flex them a bit
Hey bro, I’m young and trying to get some more abs. How many reps would you do in the army of those
@@jamisoncolwell2977 we would only do like 5 but I do sets of 10 in the gym they’re absolute killer.
This is facts! Specially if you ad weights!! Body weight at first is ok but eventually ad weights
It's funny how he had to say rectus abdominis muscle to sound smart
That did not do it for me for months but all those 10mins workout vids 4x a week did. The intensity plays a role.
Obliques: and me? 😢
This is so right I only do decline weighted sit-ups and I have very nice abs just doing this one exercise
Spitting truth
Thank u for the tip but how do you do it at home
Lower abs and higher abs engagement. Solid advice. Max reps and increase weight by 5.
I got the most sit ups in my class in 5th grade, I got forty but I could have done more. I was super happy because I did a great form
Keep doing ab workouts z💪🏻
Dude your abs are so symmetrical man, how?! Job well done
Genes
Leg raises are better if you start at the point where the legs are 90 degrees apart from your back. The endpoint should be when the thighs are parallel to the spine, and you tilt your pelvis. This will make sure that you have constant tension on the abs
I don't recommend sit-ups because it's hard to keep good form and they could cause injuries in the back you could use instead cable crunches they are safer
I tried using a weight to increase my situps, and it just made it easier
Sit ups be hurting my back 😢
What about ab wheel or cable crunches? Shit gives me a gnarly pump
How to beast the hanging legg raises are mostly psoas so they dont work your abs if you dont go further then 90degrees
When i do hanging leg raises i kinda keep swinging does that affect the workout or not ?
Trying this out the next time I got to the gym (just went earlier, Sundays are my rest day)