Hey, what's going on Nation, I'm Scott from Muscularstrength.com and in today's video
I'm gonna share with you an abdominal workout routine that I've been doing every single day after
my full-body workouts to help me make my core more
defined and make the lines in between my abs stick out even more
whether I'm flexing or not flexing and I have to tell you this workout as well if you don't do any core
specific work, especially we were able to target that transverse abdominis.
This will help you actually get a smaller waist as well. I've talked about exercises like this in the past
I'm gonna reference one in the workout, but you guys have all seen me do my stomach vacuum
my how to stomach vacuum has like almost - it has over two million views and
the reason why it has that many views is because the stomach vacuum in itself
can help you, basically
reshape your core by strengthening your transverse abdominis,
which is gonna help hold everything in nice and tight.
So as you guys know, I'm currently developing a full body routine which once it's available
it'll be with all my other routines on my website in Muscularstrength.com
so make sure you bookmark that or go there if you
need a new program right now. There's plenty of programs there to choose from
But anyways, I'm doing my full body workouts
and what I'm wanting to do as well is get my core as tight as possible
I really want to go for that classic physique pose
where you can do a front double bicep and you're able to suck in and flex your abs and get that nice vacuum look
but in order to do that you have to do more than just a traditional stomach vacuum.
So this is the exact workout that I am doing every single week to help
reshape my core and get that classic physique pose, but real quick before we get into that
there is one other thing that I'm doing every single day whether I'm going to the gym or not, and that's
300 floor
crunches and I'm doing them on an ab mat to make sure that I'm getting a full stretch at the
bottom of the movement and
to make the crunches a bit more intense takes me about maybe 10 to 15 minutes to go through all 300 crunches
I usually do it as soon as I wake up
when I'm watching the news or something.
If you don't have a ab mat at home
you can use a pillow, you can put that behind your lower back and complete these repetitions.
Now the reason why I'm doing 300 a day at home is because with my full body workout routine
I don't have as many AB focused days
so what I'm doing to make up for that is the ab
crunches so you can either continue what you're already doing in the gym for your abs like specific ab work
or do the 300 crunches a day the choice is yours.
The first exercise is going to be your traditional stomach vacuum
if you haven't seen my how-to video on this I'll link to it below as well as in the end cards
because it's going to give you different
variations depending on whether you're a beginner or advanced when it comes to core control
but all you're gonna do for this is 10 sets of
sucking in your stomach as much as you can
and remember guys when you're pulling your stomach in you have to breathe all the air
out of your system. So take in a deep breath, breathe all the air
suck your stomach in and then hold it for as long as you can. For the majority of you
this is gonna be somewhere between 10 to 15 seconds then as soon as you have to reset your breath
obviously you're gonna take in a breath so you don't suffocate and die
Okay, make sure you guys do breathe don't kill yourselves, but that
completes one set as soon as you catch your breath
you're gonna do it again and you're gonna repeat it for a total of 10 times.
The next exercise is called a stomach vacuum
pullover and to do this movement
you're gonna have to find a BOSU ball or something that you can use so that as you're performing the exercise
you can get a nice arch in your back
And then what you're gonna do is grab a light dumbbell like anywhere between 20 to 30 pounds.
This isn't an actual
pullover where you're trying to work your chest or back. We're simply
using the weights as we lift our arms over our body
it's gonna help us stretch our rectus abdominus as much as we can while also
trying to stomach vacuum at the same time.
So what that means is before you start bringing that dumbbell over your head
you have to breathe all the air out of your system start sucking in that core and
stomach vacuum as you lower the dumbbell behind you.
Now you're only going to be able to probably hold this pose for anywhere between six to 12 seconds
and as soon as you run out of air or run out of time and
you have to reset your breath.
Just bring a dumbbell back over your head reset your breath and then do it again for a total of 10 sets.
So holding it as long as you can guys
that's what counts has one set on this exercise
and the reason why we're doing this is because I quickly started to notice that from just doing the traditional
stomach vacuum
it wasn't really helping me
pull my stomach in as much as I possibly could
so what this exercise is gonna do is it's actually gonna help stretch your rectus
abdominis, and it might look like I'm increasing the size of my ribcage.
It might look like my ribcage is starting to open up a bit more. That's not what's happening here
you can't stretch out your ribcage. Okay guys like that it's bones. It's not gonna stretch
But what we are doing is we're stretching the record the rectus abdominis
which over time will allow us to suck that stomach vacuum in deeper and deeper
and the third exercise is called the
Stomach vacuum pump this is actually one of my favorite things to do now
that I'm actually starting to get pretty good at it
I was actually just freaking out my wife and daughter a little earlier by
showing them my stomach, my daughter's says it looks like I have
an alien in my belly
and there's some videos on YouTube of some people who
can do this stomach vacuum pump and it looks freaky as hell
that's where I want to be in a few months from now, but basically what you're gonna have to do or how I
like to perform this movement is
I like to bend a little bit at the waist and then hold on to either a barbell or pole or something sturdy.
This is gonna allow me to take as much
pressure or flexing out of my core as possible so I can focus 100% on
breathing all the air out of my system and then sucking in my stomach as hard as I can just like a traditional
stomach vacuums just like exercise one. We're gonna suck that in as much as we can
but the only difference here is while we still have no breath in our system
we're gonna stop pumping the stomach forward and backward forward and backward and it's almost like
you want to feel the rectus abdominus
and it might sound strange to a lot of you because you've never done this before but as you start to do it and get
good at it you can actually start to feel the rectus abdominis
going in and going out and you can actually feel the right side of your abs and the left side of your abs like
connecting and separating as you pump your stomach.
I know it's freaky
but I'm telling you if you start doing these exercises you're gonna reshape your core and
be able to do one of the best vacuum
poses and when you do that front double bicep flex
and you suck that stomach in and flex your stomach. It's gonna
look phenomenal, it's gonna have like that classic physique pose.
So what you're gonna do is
pump your stomach as many times as you can and as
soon as you have to reset your breath that counts as one set and
you're gonna perform 10 sets of this exercise
and as soon as you complete 10 sets of the stomach pump that completes the ab
workout and remember do this at the end of every single workout.
So probably gonna be about 4 to 5 days a week and within the next 2 to 3 weeks you will see some
drastic changes in your core as you can now have more control over the muscles in that area
and when you flex your core or you're doing a front double bicep or
just just standing in general and flexing looking in the mirror.
You will start to see the lines become more defined in your abs more
separation and like I said
more overall core control because you're working muscles that you
don't normally work doing standard crunches.
Most people do not work the transverse abdominus which is why you see the guts that kind of hang out
Even though you might be full of muscle so we don't want that look that's not how we roll.
We want to keep breaking that natty limit and stuff like this is what's going to help us. Now guys
I want you, if you're not already make sure you follow me on instagram @ScottHermanFitness as
you start doing these exercises if you're posting photos or
if you're posting videos of you doing the stomach pump
which is super creepy
but awesome to watch make sure you tag me because I will be checking every single day.
Now that this video is posted to see your progression
alright
So tag me @ScottHermanFitness and then hashtag #BreakingTheNattyLimit and I will see your videos
I hope you guys enjoyed this quick tip
Be sure to leave those comments down in the comment section below
and as always more good stuff coming soon. See you guys