- [Cameraman] All right, Irvin.
Talk to the people, man,
let them know what's getting ready to go down.
- What's going on guys?
Irvin Felix John,
with the the thefitnessjournals.com,
and if you are a journalist,
welcome to the That's Good Money channel.
So guys, the workouts I'm about to give to you,
they're pretty basic,
but there's going to be some advanced stuff right now.
But remember, quick science tip, your core.
You have have four muscles:
transverse abdominis, rectus abdominis,
internal, external obliques.
You've got to make sure you're doing
rotational, lateral movements,
so you're hitting everything.
And we say core,
we're talking about the whole width
of the entire torso section,
so keep that in mind.
If you don't know, now you know.
So first thing we're going to start right now,
we're including some dynamic and isometric.
So legs straight out like that.
You're going to raise your right arm,
I mean you're going to raise your right leg
to meet your left arm, so opposite.
One, two, and I want to point out again,
my feet are not dropping to the floor.
I'm keeping it-
They catch right here.
Once again, if you can't do that,
then put your feet on the floor,
but the goal is to have it up here, engaging.
One, two, three,
four, five,
six, seven,
and I'm squeezing, I'm maintaining the tension.
Eight, breathe,
nine, ten.
So think about all those factors.
All right, now we're going down,
hands on the floor,
feet up on the bench or elevated surface.
Make sure it's sturdy.
Okay, we're starting in a feet-elevated position.
We're pushing the butt into the air
by squeezing the core.
Squeeze.
As you see, nice pyramid shape.
Just like that, simple as that.
All right, we're going to come over to,
well, let's do it here, we'll do it here.
Now this is a little bit more advanced,
but doing those supportive exercises
should help you be able to build up here.
So these are moving levers, basically.
We're going to come here,
we're going to raise into the lever.
Up.
Down.
Again, raise into the lever.
Up.
Down.
So those are dynamic levers.
Full core, full core.
Lats as well, but full core.
Like I said, the core goes around
the whole extremity of the torso, correct?
That's it.
All right, and then we're going to come over here.
Go this way.
Hold it just like this.
We're going to rock back a little bit.
Rock back, rock back, tuck.
We're not going to be like this, no.
We're engaging the core.
Engaging, so we're rocking back.
Squeeze.
If you want to get more dynamic,
internal, external obliques, just like that.
But remember, the whole purpose that you're focusing on
is having the core be engaged.
When you're like this, no.
Your core is not engaged.
This is passive.
You want to be active, not passive.
Active, passive, just like that.
We're going to come back over here for the last one.
The last one-
We could have done this at the beginning,
but we're doing it now.
Back on the bench.
We're bringing our opposites again,
that's all that matters, opposite.
Squeeze.
Squeeze, rotational.
Squeeze.
So as you see, you're pretty much covered
lateral, rotational, those movements,
hitting all the muscles of the core.
Not just the abdominal, but the core.
That's it right there.
- [Cameraman] All right, Irvin.
- There you go.
- [Cameraman] I have a problem with the (mumbles).
I apologize, I apologize.
- All good.
- [Cameraman] No disrespect in that.
- All good, all good.
- [Cameraman] Yeah, thanks again man!
- I have so many names.
- [Cameraman] Once again, this is the best core workout
for six-pack abs.
- Remember, this strengthens and develops your core.
If you want to see visible abs,
that happens in the kitchen,
but keep in mind, just like any other muscle,
you've got to work the core as well.
You work it, you develop it,
having a strong core is important,
especially if you're doing calisthenics.
It's a fundamental understanding,
that core needs to be strong.
So work all those planes.
Sagittal, frontal, transverse planes, everything.
Engage the core, that's it.
- [Cameraman] Okay, all right child,
make sure you all subscribe to my man's channel,
The Fitness Journals, LLC.
- There we go.
- [Cameraman] Links will be in the description box.
Follow him on Instagram.
- TFJ.
- [Cameraman] TFJ_CEO. - CEO.
- [Cameraman] Links will be in the description box.
Thanks again my brother.
- Health is wealth, get money.
Salute.