What's up champ! I'm Vince Del Monte of
GeneExpressionTraining.com.
In this video I'm going to give you
the 5 best ab exercises of all time. alright
there's a lot of ab information out
there. I would say the internet is saturated
with alot of ab information but I would argue that
it's a lot of bad information. People are
showing you what to do but they're not
showing you how to do it. all right it's
a huge difference it doesn't matter how
many reps you do if they all suck right
I don't care if you can do windshield
wipers or hanging leg raises or weighted
crunches. If you don't actually know how
to selectively recruit your abdominals
you're wasting your time you're
dispersing the tension into your hips
into other areas that aren't actually
going to give you eye popping abs. And if
you want a strong core so that you can
progress with your deadlift your squat
your military press what I'm about to
show you is going to help you crush
through those plateaus as well because
if you have a week core it's like trying
to fire a cannon out of a canoe
alright this is my go-to ab workout I do
this once per week and you should start
adding this as well whether you do it at
the start of your workout at the end of
your workout or on its own day
you will notice a dramatic
improvement in your performance in your
overall posture and how you feel you
should experience less injuries and most
importantly as you get lean when you get
rid of the body fat you will have not
just a flat stomach you will have
eye-popping abs your abs will pop
without having to contract most guys can
only make your abs pop when they go like
this your abs actually naturally pop
just when you stand tall all right
they're going to be visual they're going
to look amazing people are going to holy
cow how did you do that you're going to
point them back to this video let's get
started so exercise one is an activation
exercise we have to switch your abs on
nobody does this. Alright. And if you're
not doing this you're really limiting
your potential for better looking abs.
Alright so before you do any ab exercises
we're going to lie on the floor we're
going to find a stability ball the
larger the stability ball the easier
this will be. To make this harder we make
the stability ball smaller and what
we're focusing on doing is we're
focusing on hip flexion and we're
focusing on spinal flexion. The two
functions of the abdominals. Alright so
we're going to use this stability ball
to shorten our abs against the
the resistance the stability ball
is adding. Alright
So in this position if you can see what
I'm doing here I'm driving my elbows and
my knees together. Alright I'm not
driving my lower back into the floor.
I'm thinking about flexing my spine. Alright
It's not a big range of motion
here alright. If we don't have control
lying on the floor how the heck are you
going to use your abdominals when you do
a heavy deadlift, or a heavy squat.
The answer is you're not so with this first
activation exercise you're going to
just do 10 reps. One set of 10 that's it
oh by the way to stay around till the
end of the video I'm going to give you
this workout for free so you can print
it off you can bring it to the gym so
you've got all the reps and sets
Alright. I just want to show you what to
do today I don't want you to get caught
up in how much to do. It's not how much
you do is how well you do it. In life
everything comes down to quality not
quantity. Next exercise here Garhammer
Raises. Two things you want to be
aware of we're using our upper body to
help shorten the abdominals alright
we're thinking about actually driving
our elbows down to the floor alright
what we want to do is we want to
simulate what we just did on the
activation exercise and we want to start
thinking about shortening the abdominals
we're actually maintaining tension an
isometric contraction here before we
even initiate any movement here as
opposed to what most people do which are
hanging leg raises and they're actually
making the ABS the secondary mover, not
the primary mover alright and I hear
a lot of people talk about "oh my
forearms fatigue before my abs"
That shouldn't happen if we use this grip
we're able to drive our elbows down
engage abs and your abs should always
fatigue before your arms all right so
this next exercise here are Superman
plank all right a lot of people teach
this exercise from a performance
standpoint they just say hey see how
long you can go for on see how far you
can get your hands forward and they
forget about what the goal of the
exercise is. The goal here guys is to
challenge abdominals alright the goal
here is the challenge abdominals we have
to make sure they're engaged so here
what we're going to do and I know if you
noticed but my hips are up here now
they're rotated alright so what I've
just done is a pre shortened my abdominals
once I pre shorten my abdominals I have
created that tension there now I move my
hands outward only to a point where I
still have tension on my abdominals.
I could get my hands way out in front of me
but i'm going to lose that tension i'm
going to lose that challenge to the
thing i'm actually trying to develop
right you always have to know what your
goal is in the gym or else you're just
going to end up focusing on performance
external stuff not internal stuff so
with this exercise here you're going to
go for two sets of 30 seconds all right
and I want you to focus on shortening
your abdominals pulling your ribcage
towards your pelvis and pulling your
pelvis towards your ribcage
simultaneously that's really going to
make your abs contract. They're going to
fatigue they're going to shake when
you're shaking that means your nervous
system is doing something it hasn't
experienced before that's a good thing
you're learning how to use new muscle
fibers that you haven't recruited before
alright we're always focusing on getting
more from less that's what this channel
is all about next one here are ab wheel outs
this one's probably done incorrectly
more than any other the big thing here
guys is to stabilize your hips your hips
don't move all right the only thing
that's moving is your trunk it's moving
forward all right while your hips stay
fixed. If your hips are starting to move
then you're lengthening in your
abdominals which means you're making it
easier so yes you might be able to knock
out 20 30 reps and say I can do
ab wheel outs all day while you're
actually challenging your abdominals we
just kind of bringing your body forward
bringing the back there's actually no
shortening lengthening of the actual
abs so what we're trying to do here is
keep our abs stable and stretch alright
once we come into a stretch position for
me it's not a big range of motion as you
can see it's because I that's as far as
I can control you can't control it you
can't challenge it right so there's no
point going any further just for the
sake of going further once I come to
that end point I start to pull my spine
down all right I'm pulling my spine I
pull my chest my upper ribcage towards
my pelvis alright and that's going to
activate abdominals so really the spines
going up it's going down up and down
while you're reaching forward backwards
okay that's what you want to think about
once your hips start moving,
you're taking away the benefit of the
exercise. Last exercise here are low to
high wodd choppers with a six-second
contraction in the shortened position
okay so we're just going to be doing a
couple sets of five to six reps here
again i'm going to give you guys the
work out at the end of the video so
don't worry if you can't remember all
this the idea here guys just act like a
swordsman all right nobody teach how to
teach us how to do this properly so i
don't you guys watch Game of Thrones but
now you got to act like Ned Stark you
get act like Jon Snow and you guys can
focus on big arc motions with your sword
all right so this isn't just like across
the body kind of motion I actually want
you to think about creating a huge arc
like you're swinging a sword all right
so it's coming all the way around your
body I want to give you something else
nobody talks about not to activate your
core you have to work you have to anchor
your body to the ground rotate from the
ground and let your spine follow all
right you're going to fall you're just
going to feel a lot different you're
going to hold it for six seconds on each
rep and this again isn't about like
going super heavy it's about rotating
through the legs rotating through the
trunk and hanging out there in that
short in position to get those rotators
challenge with the weight that you can
actually control and challenge all right
so there's your ultimate ab workout to
get ripped abs to improve core
performance and to ensure your abs are
in a limiting factor to getting stronger
on all your other lifts it's also going
to prevent injury it's going to make
your body look more balanced more
aesthetic more attractive all right if
you like to bring this workout to the
gym with you and follow it if you want
all the sets the reps and you want the
progression model then there's a link on
the screen click that if you're on your
desktop if you're on your phone click
the first link in the description and
it'll take you to a page where all you
got to do is put your first name in your
best email address and I'll send it to
you for free. If you enjoyed that workout
give this video a thumbs up you got
questions suggestions for upcoming
videos let me know in the comment
section below. I've got a lot of content planned
for us over the next coming weeks I want
to make sure that i'm always addressing
your priorities first and foremost all
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next time