Are you looking to get a six pack fast?
Well I'm going to show you today how you can without having to rely on any short cuts or
revelations by Chinese Scientists.
Guys we're going to put real muscle science to work today.
What's up guys?
Jeff Cavaliere, ATHLEANX.COM
As I said, today it's all about how to get a six pack fast.
And we're not going to rely on, like I said, those shortcuts or ancient chinese secrets
and chinese scientists that are in a lab discovering secret ways to add muscle and all that.
No.
What we're going to do, we're going to show you with real muscle science how you can start
doing this by applying it to your workouts.
Now I think when we address the abs, it's imperative that we start off by understanding
that there [is] are a lot of different roles of the abs.
And unless you are training all the roles of the abs in your workouts or across your
workouts you're really not going to be getting the results that you want.
So I put down a list here of the different roles of the abs.
Of the different functions and the ways that you can attack them.
And we start here at the top, and really we're at the bottom because it is bottom up.
When we're doing abdominal training, you want to make sure that you're using the act of
flexing the spine but doing it from the bottom up.
So what I mean by that is some sort of exercise, and we are going to go through a bunch of
these as I am talking here, where you are in a fixed position at the top and the bottom
is doing most of the work.
So you are basically curling the spine, flexing the spine from the bottom up.
This engages more of the lower abdominals, gets them firing and proactively working.
And then it leads us into the other areas and the other directions that we can train
the abs.
Which is Both Up now.
Well Both Up means that we're going to get some kind of exercise where we can actually
bring the bottom and the top up at the same time.
Again, I'll start showing some of the exercises as I'm talking here to give you an example
of what we mean.
Next: Top Down.
You want to make sure that when you're training your abs, you are working, again, not just
from the flexure of the spine from the bottom portion up, but you can also flex the spine
from the top down.
Remember, all motion is relative in science, you have something that is fixed and something
that is moving.
And in this case we want to have both ends come and meet together.
Another important aspect of the function of the abs.
Next: We have the Obliques.
If you want a true ab program, if you really want to start framing out your six pack, then
you want to work the obliques as well.
Ok, the obliques can be attacked in a lot of different ways.
Here I am showing you another way that you can do that, again using a resistance band,
but the possibilities are endless.
Next: Bottom Up Rotation.
This is a hugely important function of the abs, and that is rotation.
I think that it's one of the most overlooked aspects of training the abs, is that we all
think that it just flexes, it just does crunches and that's so far from being the truth, but
how do we do it?
We have to incorporate rotation and we have to break it down where we are looking at bottom
up rotation, as I am demonstrating now.
And then as we move into the next sequence here, Top Down Rotation.
Now with Top Down Rotation and Bottom Up Rotation the only difference is, what is relatively
moving.
What part is fixed, and what part is moving?
And when you see the difference as you do the exercises, you'll feel the difference
and start to see it in the mirror because you are actually working the abs in two completely
different ways but they both compliment each other and are both equally important.
Finally we move on to the last two parts and components of a six pack ab workout and that
is Resisting Rotation.
One of the biggest things that abs do is they help us to resist rotation.
As I do this variation of the plank, you can see that my abs are working really hard to
help me not rotate.
And again it is sort of counter intuitive because we always think that everything is
based on motion.
It is not.
A lot of times the abs' main function is to prevent motion, and unless you are working
that into your routine, you're missing a large component, again of their function.
Finally: Stabilizing All Other Movements.
So we are talking about every movement in your workout should involve the abs in some
way, And that's a hugely important key of AthleanX...is I talk about core at the core
of every exercise.
If you're working out properly, you're going to engage your abs in every single thing you
do, and it's going to be when you're doing lower body movements, as I am showing you
here.
As I am moving my lower body or doing some variation with my lower body, the abs are
engaged and working.
Or it can be with our upper body movements, and as I show you here in this exercise, we
are training the chest, no doubt.
But as soon as I grab the handle, so as I grab the handle right now, you can see as
soon as I grab the handle my abs start to engage.
That is because it's setting the stage to stabilize the whole rest of that movement,
and then they're actively involved as well, as I start to rotate, so you get a lot of
crossover between the functionality of the abs here, too.
But the key point here guys is that in order to have an effective ab training program or
to start seeing your six pack abs faster, again without relying on anything that is
sort of you know, hokey or based on not fact, you need to start relying on what is true
muscle science.
And this is how the abs function.
Ok.
As a physical therapist, there [is] are a lot of different ways that we have to attack
the abs, and this is our Attack Plan.
One more thing I think we need to address because it always has to be said, the only
way to get a six pack, is to combine THIS with the proper nutrition program.
If you're not going to start watching what you eat in the kitchen guys, you might have
the best developed abs, but they're going to be hiding under a whole heck of a lot of
fat.
And now is the time for the new year to start trying to uncover that guys, you want to start
to look at how you can change your body.
I want to point you to AthleanX because if you're not already on the AthleanX team, if
you're not already working out like an athlete, if you're not already incorporating attack
plans for your abs, if you're not already watching what you're eating and eating things
that you actually enjoy but still being able to loose fat, then it is time that you head
on over the AthleanX.com and get on Team Athlean today.
Guys, I'm glad I can bring you this video.
I hope you can apply it to your ab training and start to see some of the ideas, but if
you want a complete 90-day program where I give you all these workouts, step by step,
and many more exercises that we demonstrated here today, then come on over and grab your
AthleanX training system.
We will be back here again next week, more ab workouts.
If you like this one and find it helpful, please comment below and let me know what
you think.
In the meantime, I'll see you guys back here in seven days.