- [Cameraman] All right Moses,
talk to the people, man!
Let them know what getting ready to go down.
- How you doing people?
Today I'm about to show you guys
how to get six-pack abs on a parallel bar.
So, what we're gonna be doing today,
we're gonna be hitting a few muscle groups.
All right?
So, we're gonna be hitting out external obliques.
All right?
We're gonna be hitting our internal obliques.
Were gonna be hitting out transverse abdominals, also.
And we're gonna be hitting the main focus,
the rectus abdominis.
All right?
So, I'ma show you out a few different moves,
to target all those muscle groups
on a parallel bar.
The reason why the parallel bar is so good is,
it forces your core to stabilize your whole muscle group.
You're not on a floor
where the ground is stabilizing your muscle
when you're doing crunches,
we're on a bar.
Your body stabilizes your body
and work at the same time.
So, let's get it!
I'ma show you how to first excercise.
So, what I normally do, I do 20s.
Today we're gonna do it in 10, just for the demonstration.
All right?
When I pedal,
every two, is one.
All right?
You're gonna see while I go up,
what I'm doing when I go up,
my core, right?
Is stabilizing my entire body.
So, I get more out of my workout
when I'm on a bar.
So, we're gonna start with the pedals, all right?
Like you're riding a bicycle.
(breathes out rhythmically)
Nice and controlled.
(birds chirping in the distance)
All right?
So, what I just did just now,
was, I rode a bicycle
on a bar, without a bike.
My body and my core was stabilizing,
while I was crunching my leg up,
and targeting what?
My transverse abdominals.
All right?
Also, the other abdominals are working
to what stabilizes the body.
All right?
As you can see,
my serratus is also engaged.
All right?
Throughout the movement.
Now we're gonna go to the second one.
We're gonna do double-legs.
When you do this move,
always control.
Don't rush it!
You wanna what?
You want the muscles to do the work.
Mind-to-body connection.
Next one.
Engage!
(breathes out rhythmically)
If you notice something, on this one, right?
What I try to do is,
I try to get that extra crunch in,
doing what?
Showing my butt.
Showing my butt,
so I can get the extra crunch.
Let me demonstrate real quick.
All right?
You wanna go up,
show!
See what I'm doing?
I'm showing my butt
while coming up.
All right?
So, this is a progression-exercise.
I just showed you the first two levels.
Those are the easiest levels.
Now we gotta pick it up
and we're gonna go into the advanced.
All right?
So, stay tuned.
We're going five seconds.
all right?
So, we're gonna continue the same sequence.
Advanced.
All right?
So, that's an
advanced movement.
The reason why it's advanced is,
you have less leverage.
Why do we have less leverage?
Cause our legs is straight out.
All right?
It creates less leverage
and it makes the exercise a lot more difficult.
All right?
Now,
we're gonna go to the next advanced level.
All right?
We're going five seconds.
Oh, yeah.
Quick,
quickly, right?
So, what's the rest period
in-between these exercises?
I normally tell recommend people to take 30 seconds
and then go into it again, all right?
So, you guys are ready?
Let's go.
We're going straight up with it now.
(car honks in the distance)
All right,
that's the last level.
If you notice,
when I came up, I held it for like one second,
before I come down.
We don't wanna rush it.
We're not doing this.
We wanna activate our core.
So, this is not the movement.
We're not doing that.
I'm gonna demonstrate, one,
two good ones, real quick.
Hold it for a second before you come down.
Everything was controlled.
One.
Just like that, controlled.
So, you guys, you got four different exercises
to give you what?
Great abs--
- [Cameraman] All right.
- With the parallel bar.
- [Cameraman] Run through that real quick,
all of them in one shot.
- All right, all of them--
- [Cameraman] Just two times, all of them in one shot.
- All of them in one shot.
- [Cameraman] All of them in one shot.
- Watch closely, guys!
(breathes rhythmically)
- [Cameraman] All right y'all.
Thanks a lot Moses, man!
If you guys are ready to do some training--
- Yes.
- [Cameraman] Go to Instagram, motivationbymoses.
- Yes.
- Links will be in description-box.
More coming soon from my brother Moses.
Thanks a lot, my brother!
- I appreciate you, brother,
for inviting me again
to show the people some of the routines that I do.
All right?
Hope to hear from you guys in the comment.
I will be responding back to you guys.
Much appreciated!
- [Cameraman] Thank you!