2 Intense Ab Exercises (Most People Skip)
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- čas přidán 29. 07. 2024
- No you can’t spot reduce the fat around your middle by doing a bazillion crunches or sit ups…
BUT focused ab work can help you get that lean, defined core when your nutrition is dialed in.
Yet too often we skip the core work.
If we add it in, it’s an afterthought.
And too often we think we’ve done even enough core work because we’ve included heavy lifts like squat and deadlift.
And while those moves do benefit your core, they’re working it only in one way…to stabilize.
But our abs power spinal flexion and don’t only resist extension or stabilize.
Not to mention our obliques twist and turn, and laterally flex not to mention help us prevent unwanted rotation.
This means we want to target all of these movement patterns to see the best results.
That’s why I want to share a few of my favorite core moves, specifically two moves focused on your abs, to train these muscles both with flexion and anti-extension exercises to not only help you build a stronger core but a more defined one.
However, first I want to touch on two essentials to core training that will help you see better results faster and are too often IGNORED…
I’ll then also show you how to use my favorite moves while addressing these two key components… - Jak na to + styl
One cue I remember from your early vids is actually "which muscle do I feel working now ?" . I keep it in mind every time !
Haven't tried your version of reverse crunch yet, will do it ASAP !
Plank saws with sliders DESTROY my abs for 4-5 days every time I incorporate them into my WOs. They're deceivingly difficult !
YES! So deceptively hard. And I LOVE that you're asking yourself that question! Makes my trainer heart happy!!
I've been having trouble engaging my abs during my workouts and this was the exact video I needed, thank you Cori!
So glad it helps!
❤Excellent Video! Even as a trainer I need to be reminded of this! We get so caught up in doing variations when actually mastering just 2 really effective exercises is the way to get great results ! Thank you! ❤
Yes! Having those basics we repeat and perfect are so key!
Thank you very much Cori
Very nice techniques, will try these. Thanks Cori !
Thank you , great information
thanks for the great info cori
Great, thanks for sharing. Adding this to my workout.
Awesome! Enjoy!
As always thank you 🙏
Glad it helps!
Thanks for explaining these ab exercises! I plan on adding them in to my workouts. Still working on my nutrition, but tips/exercises from previous videos have really helped me take my core definition to another level and I want to keep improving! Thank you Cori!
YES! Hitting on all the little improvements that can pay off! Keep it up Nathan!
As always, good advice. Can't wait to give these a try.
Have fun adding them in!
Looove your info, and everything in your videos 💓🏋️♂️🤸♀️
Thank you! So glad they help!
I appreciate your information. Thank you
Glad the video helps!
anotherr great video thanks ...
I agree, fun!
Thank you Cori , you’re certainly the uncontested expert in fitness management. Have a fabulous week ahead !!! ✌🏻🫶🏻
Thanks! So glad the video helps!
Brilliant, thanks so much
Have fun trying the moves!
Excellent video with a very inspiring thumbnail, showing stunning results and aesthetics
Thanks on all counts!
@@redefiningstrengthOC you're welcome. When a fitness person with this level of abdominal development and definition talks about ab exercises, we better listen very carefully ;)
Great video. Really good advice. Thanks for taking the time to do it.
So glad it helps!
Thank you 👍 Well explained 🙂🫶🙏
Glad it helps!
Really good video, much appreciated.
Glad it helps!
Thank you😊
Very nice exercises,!
How did you know I needed this!! Thanks.😊
I always know 😝
Thank you
thanks!
I don't know why but last year I discovered that I couldn't do a reverse crunch with my legs extended. I hadn't done one in years. But I used to be able to do them. So I wasn't sure when I stopped being able to do them. I have had an MRI done which showed degenerative disc's, a disc out of place and arthritis in my back. This is partly why I've wanted to strengthen my core. The other reason is just that I want a stronger core. So I'm gonna do the reverse crunch with the foam roller. I have a nordic stick that attaches underneath my door. I also use it to attach battle ropes to. So I'll do the overhead grip onto that. Thanks for the inspo and the info Cori.
Standing anti-rotational core work and not just ab work but glute work and such will be key too to protect your back!
@@redefiningstrengthOC it's interesting that you mentioned glute work. The things that I used to do that left my glutes sore like kettlebell swings, Bulgarian split squats, etc don't leave me feeling as sore as before. I thought maybe I've just gotten used to doing them. But it is definitely a difference.
Lieben Dank für die Infos❤ liebe grüsse ( Germany)
4:13 & 6:30
Both diet and abs!!! I just did that ad move recently awesome
Your sweet puppy certainly has its cuteness dialed in 😍
Sushi does! Especially right after a fresh bath!
Love it … as usual :) I am going for it… visual ab definition… on my bucket list 😂
Me too!
WOO HOOO! Definitely focus on those macros too!
Love the Cori to anti-Cori chat.!! Ya, and the core instruction exercises.
hehe thanks!
@@redefiningstrengthOC❤
If it will challenge you, it will change you! Thank you for these moves, Cori 😊❤❤❤
That was a statement of hers that i really likes as well.
YES! Glad that line resonated! :-)
I've followed you a long time. I recall you have an old video of hanging core exercises. I do the leg raises on bar, not quite toes to bar yet. When I started I could only do the tuck. I want to try that plank variation though as plank to stretch after workout.
Great job rocking those hanging abs! Enjoy the plank!
I like the concept of "anti-extension"
Great video! It would be cool to do it with other exercises for other parts of the body :)
I have some great videos already covering so many areas - arms, glutes, shoulders, back...but will definitely plan to do more!
Always love your videos Cori. Will give these a try. 2 years of physio for a weak core it just wont strengthen. Sick of having a sore lower back if I walk more than 200m or stand too long. 6 years ago I did triathlons. Now I can hardly walk. Frustrating as hell. Not to mention the extra weight I've put on.
You should also be straightening your glutes along with abs to relieve back pain and sciatica as well. They work in conjunction. I only learned this last year. Seems like the foundation to me.
Hope you're doing that glute activation work as well as even addressing any hip mobility, or amazingly ANKLE mobility, restrictions as well. But that focus on full core work, not just the abs is so key! And make sure to regress to progress! Wanted to share these tips too - redefiningstrength.com/the-right-way-to-get-a-strong-lower-back-4-exercises?sl=yc
My abs thank you.
"Abs are made in the kitchen? That's great news! No more abs for me, then..."
"Not so fast."
"Dang."
💯 Relatable!
😂
I just love listening to all your explanations. I've been working out for years but every video has taught me something I don't know. Thanks for sharing your knowledge.
Thank you! I'm so glad they help!
This was really useful info. Thank you! What are the shoes you are wearing?
Glad it helps! No Bull are the shoes
@@redefiningstrengthOC thanks!
Jeremy Ethier has an interesting video on research showing spot reduction is sort of possible - with research showing where the body burns fat from can be influenced on what muscles are doing activity and without enough of a load being placed on the abs, there isn't the catalyst to burn fat from that area. That could explain why it's so difficult especially for women to lose weight around the middle since weighted ab exercises isn't something most women do.
I actually touch on that research in this post about losing belly fat. And while interesting and a big change, seeing enough client's diets, I would argue it is also often our macros, and specifically a change in protein that pays off most. And the cherry on top is that we do use specified core work followed by ways to utilize those mobilized fatty acids to help get the benefit of spot lipolysis for areas that lack blood flow - redefiningstrength.com/why-93-of-women-never-lose-belly-fat?sl=yc
Thx for the advice ! Will implement into my w/outs. Btw love your leggings, where did u get them ?
Enjoy the moves! The leggings are Constantly Varied Gear!
Ab rollers are great too.
Also, a progression to the straight leg variation, you can work up to a dragon flag, where you lower yourself more like a plank than rolling down.
Love those options! The ab roller is a great extended plank option! Even went over that specific move more here - redefiningstrength.com/how-to-do-ab-wheel-rollouts-the-right-way-3-tips?sl=yc
I hate doing ab work...which is why I do abs first. Great video.
Great way to make sure you get it done! :-)
Both diet and ab work!!! Not just one and I was super skinny once did workouts they pop but lower abs a no after child baring!!!
Yes it's true! The best results happen when our diet and our workouts work together!
when you do the 1st move, is your back flat against the floor before you lift it?
So reverse crunch roll, yes you will be using the posterior pelvic tilt to drive your back toward the ground.
Her name is "Cori." Coincidence? Obviously not!
😂
VERY WITTY❤
😂
@Nabiyah1 But "Abby" works, too! (Thank you. I am here all week. 🙂)
@@johngardner1898 🤣🤣🤣
Great abs video Cori. How did your July 4th celebrations go ? 🇺🇸🎉
Thank you! They were fabulous. Hope you had an amazing weekend too!
OK, great stuff, I have a somewhat of an embarrassing question. I am a 52 yo male, because of stupid decisions when younger I am now 100pds over weight, most carried right in front, covering my abs, I look 9 months pregnant 😢. Most of those Abe excersise I physically can't do. I am working on my eating, but with strengthening my core, what excersise would be good for someone like me? Thank you.
Always a way to modify even these moves. You may find the plank extensions off a higher box or incline match your needs. I've even used a bar in a rig to set a higher incline or a wall to create the appropriate "resistance." But you may also find these moves helpful - czcams.com/video/dr6nSwHcaQI/video.html Glad you're focusing on that nutrition! SO KEY!
How many reps and sets would be great to do with these exercises? And how many days a week?
Depends on what other core work your including and your overall workout design and schedule - we always want to design for the time you have. And while I may do core work multiple times a week, I try to use diversity over the week and would use these just in one workout. I often even like to include them for timed circuits to focus less on counting reps and more on what I feel working.
@@redefiningstrengthOC Had to change my response, realizing that it was not a great plan 🤪
Kids are on summer break for 8 weeks and I can’t go to the gym during this time (booh!). The kids and yard are keeping me busy and my husband is out of town, so this is all I can do:
3x week 30 min on the elliptical
3x 30-min barbell whole body workouts (CZcams videos)
I would love to add some more core to this because that’s my weak area after having kids.
Would love to add core exercises on the days I am not doing barbell workouts.
So, how many reps and sets would you recommend doing for core exercises in general?
Or does that then interfere with the muscle building from the whole body barbell workouts? Are those enough for core?
🏆
Pretty good. But how many sets and reps? Thanks
Great question but really depends on your other core training and how you're including these. I may add them as a finisher or add them in to a current circuit. Although I do often even like TIMED ab training to focus on what I feel working and not rush through.
This is so timely. Just looking at a “making abs diet” lol
So glad it helps. Here are nutritional tips too - redefiningstrength.com/meal-plan-to-lose-stubborn-belly-fat-3-tips-plus-meals?sl=yc
Thanks so much Cori. ❤️
Thanks master level class. Also slowing down your conversation rate saying less let the great tips sink in. Followed you for years & will continue to.
Glad the videos have helped for years! The gear icon on any video allows you to speed up or slow down any video if you need. Just FYI :-)
What abs workour for person with Diastises Recti?
Depends on the level you've rebuilt to and the actual degree of ab separation. But the pelvic tilt is a key component of building that core strength - redefiningstrength.com/how-to-do-the-pelvic-tilt-exercise-and-should-you?sl=yc
Great 👍
❤ ❤❤
What are your thoughts on using an Ab wheel?
Love the ab wheel as an extended plank variation - redefiningstrength.com/how-to-do-ab-wheel-rollouts-the-right-way-3-tips?sl=yc
@@redefiningstrengthOC awesome video - thank you!! 🙏🫶
Redefining Core..i
😂
Older male here. Excellent info. Where were you when I was younger and stupider? 😃😃😃😃
hehe glad the tips help! Although I will say my own advice comes from my own younger stupider self as well ;-P Live and learn right?!
Do 15 minutes of core work before every workout. Bam
So while putting core work earlier on to mobilize fatty acids to be utilized can be key, just be careful of isolated core work that fatigues your core prior to heavy lifting. That can then lead to other muscles becoming overused because our abs are tired and not engaging as effectively...especially with things like deadlift.
do you have what to say about diastic recti? I don't think you can do these moves with that? Ty
Depending on your core control and ab separation, you may build up to these, but I'd start with the pelvic tilt progression. Hope you've done physio too! redefiningstrength.com/how-to-do-the-pelvic-tilt-exercise-and-should-you?sl=yc
@@redefiningstrengthOC thank you
So that's why my hip flexors often hurt🤔
Daily desk postures and overuse of muscles can be addressed through our prehab work. And noting moves like these ab exercises where they do compensate is key for us to address to change those recruitment patterns!
Dial in your diet... This is probably the most important of any health/fitness program! Ugh! 😅❤
Yup! Results come from those systems working together!
I don’t know why my abs can’t feel contraction
Are you focusing on feeling them to power the move? Or do you feel another area working to compensate?
@@redefiningstrengthOC I am anterior pelvic tilt. I can’t feel especially for my lower abs is working. I feel my lower back and my neck is working. Would you please introduce a new episode to talk about the best abs training exercise for those with anterior pelvic tilt. Thank you so much!
Use the wheel
Love the ab wheel! redefiningstrength.com/how-to-do-ab-wheel-rollouts-the-right-way-3-tips?sl=yc
Never had an attractive stomach, never will. Even at my best with a trainer.
Never say never! And also appreciate your core strength for all that it allows you to do :-)
The leggings are making me ill 🤢
What's your prob?????
Bruce Lee use to do a lot of this type of work.
Everything old is new.
Many thanks.
🦘🇦🇺👍
He did do a ton of mind-body connection work! We always need those basics and reminders to do them!