What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
The Holy Trinity of ab training.
Yes, trinity.
Three.
It's not just about the abs when you want the abs to look better, certainly when you
want them to perform better you've got to learn to start incorporating more than just
the abs.
Today we're going to show you the three muscle groups that want to work together and prefer
to work together.
So it's the rectus abdominus – the six pack area – the obliques, and of course the serratus
anterior also, because all these muscles will feed in together.
The cool thing is, I can show you something you can do in one sit-up that's going to cover
all of these areas in one shot.
Okay, now if you don’t have a captain's chair setup don’t worry about it.
You can do it in a corner of a kitchen counter, where the counter meets.
Just get in here and do exactly what I'm going to do here.
You're going to just grab on, put one hand on each side of the kitchen counter – or
in this case, if you have access to this you can use this, or a set of dip bars.
Now the first thing you want to do is, positioning of your shoulders.
You don’t want to let your shoulders sink down.
Yet.
Not the whole time because we know that if we get depression of the shoulder blades that
we can get a little bit of activation of the serratus anterior.
We're going to get to a more direct in a second here, but just by holding this demands more
activation of these muscles, and that's a good start.
So we want to start off with ab training, with the ab exercise; the rectus.
We know that you've seen people do this all the time, but this is not what I want to see.
I don’t want to see your knees, I don’t want to see your toes.
What I want to do – as I've mentioned this before on this channel – I kind of want
to see your ass.
So that means that I want to see that, okay?
You want to see the bottom half facing you.
The reason why that is, is because when the bottom half faces you, I'm flexing the spine.
You can't see my bottom half – my ass – unless I'm flexing my spine and tucking it in.
So we start off there and we rep out to failure.
The next thing we want to work on is the obliques.
So we know that we need to get rotation involved to do that.
How do we do that?
Come back up.
Here, again, positioning.
Not here, but up.
Lock it in.
We're going to twist our body here, and then from there twist back, and come up, and across
our body.
Here, boom.
Here, up.
Up.
Of course, we go other side.
Down, up.
Up.
Twist, and come up.
Last one.
So we're talking about the serratus.
Deep inside, up in here, feeding into the obliques.
So all those 'obliquely oriented muscles' that are arranged on a diagonal that help
to streamline the appearance of your whole core.
So we can do that.
Those muscles are most active when we get protraction of the arm.
I turn this way.
When the arm is here then it protracts away from the body.
That's when the serratus kicks in.
Like if we're doing a pushup, to a pushup plus we push through.
We can do that.
Change the orientation of the body.
Get up top.
Now allow yourself to dip down and lean forward.
From here you're going to push up, here, and then lift your torso up, and down.
Sink in, lean forward so we're getting that push more away from our body.
Up, then push up.
Up, push.
So down, here, and then pull the pelvis up, and under.
So we're working on that whole area up under here.
Again, trying to get the muscles that prefer to work together to work together.
I am caught.
This is the Holy Trinity, guys.
Not just because we want it to be, but because your body actually prefers it to be that way.
Stop training in isolation.
Let your muscles work together at all costs.
If you're looking for a program that trains you like and athlete and therefore lets muscles
work together that prefer to, head to ATHLEANX.com and get our ATHLEANX training program.
In the meantime, if you've found the video helpful leave your comments and thumbs up
below.
Remember, no excuses.
You can do this anywhere and you don’t need any kind of special, fancy equipment.
All right, guys.
See you soon.