Hey, what's going on Nation? Today I'm going to share with you guys three reasons
Why your abs refuse to show and I'm not going to be covering diet
That's pretty obvious guys in order to see ab you have to have a low body fat
Percentage what I'm going to be talking about in this video
Is those of you who are killing yourself to try to get your abs to grow to nice Blocky blocks
But it's just not happening for you is when you flex
You want them to look like this and you want them pop
And that's gonna be helping you guys with so if you like videos like this be sure you said sums up button
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So you never miss a new video upload so the first reason why a lot [of] you guys are probably having a hard time
building up your abs is because you do not go into spinal flexion or and
Extension during your abdominal crunches, and I see this all the time in the gym
That's why number one and this is for machines and for for any time you do abs you have to have
spinal extension to stretch out the rectus abdominis
[and] then spinal flexion in order to crunch and squeeze the area it has to happen
[I'm] going to lay down for for real quick
This is where most people start [their] ad training is on the floor doing a simple floor crunch
That's we're going to explain this to you guys
When doing a floor crunch most people when they do abs
It's almost like [you] just want to get through it as fast as they possibly can just to kind of get abs done
You know they'll spend an hour doing a bicep curl
[but] when it comes time to abs it's go up and down as fast as you can and then get the hell out [of] the
Gym, you can't think like that, so when you gotta do an abdominal crunches. It can't be just this where you come down
Up [bow] and come up and just kind of throw yourself everywhere and not really focus on feeling the muscles
Contracting you have to have that same kind of mind muscle connection with your abs
That you deal with every other muscle in your body, so when I say going into spinal flexion and extension
when you guys [is] doing it abdominal crunch you want to do and every time you come down or you go to the
Upper portion of the crunch you basically want to force that final extension so you can have an off your back
You know force your abs kind of open up like this get a nice stretch through the rectus the dog
That's why I put my hands behind my head right crunch
And that's what you're going to do as you come up is really focus you on coming up
But getting that question as well, please [I'm] [begging] in my lower back right here
Then that [lower] back come all the way up and squeeze and then come back down
Do it again extension come up plunge in and every single exercise movement needs to look like that [now]
You'll notice in the gym when people are doing like abs pull down or way to the dark abdominal crunches
That's like they'll hold on to the weight and just go like this or just kind of
Rotate at the hip not really get any extension [inflections]. They'll literally be in one
Disposition to try to move as much weight as [possible]
And they're bending at the hips instead of actually getting the abdominals to do the work
So that's the fake number one mistake number two guys is that you're not breathing out as you
can form your repetitions and that's
Crucial when it comes to ab training if you're not breathing [properly] when doing your reps you're going to be missing out on
Basically the top portion of every single repetition that you're doing
so for example if you're on the ground again, and you're doing abdominal crunches
if you go all the way down like this if you take it or grass at the bottom and
Then come up to the top and you're here you're still holding your breath you're not going to be able to get that real
Each squeeze and Flex is a pot that you would if you were to breathe the arrow, and I'll demonstrate it. I'll go down
So you can rest
Come to the top and this is where I'm at without breathing out now check out my lower back
[and] I [breathed] the air out of my system, I
Was able to get us way bit more of a crunch
At the top of the movement [just] from breathing out and I'll do [a] different absorption crunch you guys can see the difference
This is called a hands over knees crunch
Very intense if you've never done [before] but the way this crunch works is you come up?
If you want to bring your hands over your knees
And you want to flex your abs as you can now if I hold my breath and try to go up
It's like a blocking myself
I can't get up over my knees that well because all the air in my core is holding me back
I have this big bubble just kind of sitting [there], but if you breathe out as you come up
You can really pull in and tight and squeeze your abs and also come up much further
See that actually it would get me to my palms or my knees if I read up
And every single abdominal movement that you do guys whether it's weighted crunches or modulating crunches?
Always make [sure] you breathe out
And as you get to the end of the reps squeeze your head [out] as tight as you can [every] [single] time
focus on that mind-muscle connection
There's a final reason why a lot [of] you guys never to your abs show is because if you don't hit them with enough frequency
or enough
Resistance and this is a big one you guys can train your abs
Three to four times a week if you really want to see results
What I typically like to do is put [my] abs up and the [two] [workouts] and then repeat those workouts throughout the week
So I'll do one day where all focus mostly on exercise and [the] target upper and lower
And then I'll have another day where a new exercise
Mostly lower and obliques, then I'll rest a day and then I'll repeat
And that's what I'm doing like my abs training at the most hardcore
Trying to hit it four days a week and the other part of this equation is you guys aren't doing enough?
Resistance training with your abs you're definitely not going to be able to start to build the block okay?
Your abs are [going] to respond
To resistive training like any other muscle in your body
If you want to big biceps [you] can't be lifting [ten] pounds every time you go to the gym and do an 80 to 90?
repetitions with that
But people seem to think when they train their abs
If they do 20 30 40 50 reps every time they go
And they [just] use their body weight that they're going to build those blocky app for me
I've always [thought] [that] a combination of both so for example the first two days. I train my [abs]
I hid [with] really high volume and then the next two days. I trained my abs I go for more weighted exercise
exercises and hit them with heavy weights staying within that like 10 to 12 rep range in order to
Really rip it and break it down to build the blocks and so what I'm going to do for you guys
I'm going to link you to another video
I did all about building block [es]
And that will definitely help you get on the right track
And it has examples of the workouts that I do so you guys don't have all the tools you need to go to the gym
And one last thing before I go this is no [reverse] rule that I actually keep at my house as well
It's an ab mat and I actually have links for this this is from [iron] [Bull] strength
I'll put this down the info section below you guys can get 10% off this website
But this is something that's really cool to have around you at home a lot of gyms
have these too, but if you're not used to going into
spinal flexion extension when you do your [abs] this
forces it so all you do is put it down [in] the [ground] [and]
It's [going] [to] lay on it like this and you can see from the saudis position
I already have to generate a lot more force just to get off the ground [so] from here
more force and [clop] up
I'm going to sweep my [abs] and breathe out and do the same thing and come down
just like this and come back up and
breathe out as you come up guys don't just read out at the top [if] she's breathing out the entire time you crunch and
Squeezing go tap so I hope you enjoyed these tips
And I hope they help you take your ab training to the next level guys any questions
We've got a comment section [below] be sure to smash that thumbs up button [if] you enjoyed the video
and as always