You got seven minutes? Good, then let's put a little bit of science back in your ab training.
Five exercises, each one covering one of the main five functions of the abs for one minute a piece.
Beginners, intermediate, don t worry, you work yourself up until you can get to the full one
minute. The intercept rest period of 30 seconds will be used to describe what you're doing and
the next exercise. All you need is just a space that's around you right now. Let's get to it.
The first exercise up here is something we call the Reverse Frog Swipe. And it's basically a lower
ab exercise or a lower ab focused exercise because we're moving the pelvis towards the
shoulders. That being said, you want to make sure that you're actually moving the pelvis
and not necessarily just pulling up with the legs. And to ensure that you're doing this,
you want to have freedom where you can swipe your hands underneath your tailbone, making sure that
you actually have full clearance to get the hands underneath because you've lifted the pelvis high
enough. It's a great lower ab exercise and a great way to kick off this ab workout.
Next up we have something called the Hip Drop Knee Drive, which is a bottom up
rotation exercise which will allow the obliques to start contributing to the lower ab work that
we already were doing. That being said, you got to do this right. You want to have controlled
rotation because that's the function of the abdominal muscles. And what we want to do is
allow the hip to drop softly, but also keep your shoulders square. You can do that by just keeping
your forearms flat on the floor. You want to add that extra knee drive at the top of every single
rep to get a little bit more posterior tilt to focus on those lower abs once again.
We keep it moving here with something called the V Up Leg Hug. And this is a mid-range
exercise where we're going to move both the bottom towards the top and the top towards the bottom,
essentially meeting in the middle in this V position. All you're going to do is alternate
by hugging around one leg and of course, hugging around the other leg and then making it most
difficult by hugging around both legs with a full V up sit up position. All you have to do
is keep it going here for as long as you possibly can. Remember beginners, if you can't make it all
the way through, you go for as long as you can and you build up the next time you do it.
Now, if the bottom up rotation exercises were shifting some of the focus to the obliques and
the lower abs, and this will shift more of that focus towards favoring again the upper ab fibers
along with the obliques. And we're going to do here is a Sledgehammer and the idea is to keep
your legs on the ground, use some momentum as you sledgehammer your arms down and also look
rotate them back behind you. Because I want to make sure you're getting that full rotation of
the shoulders on a fixed pelvis. When you do this, like I said, you're going to target both
the obliques and those upper fibers as well. And last, we have an exercise called the Roll Up,
which is actually a classic Pilates exercise. But people don't do it right. What you want to
focus on is not just sitting up and then laying back down but laying back down slowly. So, as
you'll see here, I paint myself back down to the floor, one vertebrae at a time. Almost reaching
for my toes at the same time, then I'm allowing myself to drop down to the floor, one segment at
a time. These top down exercises are a great way to end your ab workouts because they're a little
bit less demanding. But with that fatigue already set in, it's sure to push you over the edge.
Congratulations, you did it. And remember, you can do this ab workout every single day,
your abs won't be overtrained. If you're looking for another option though, you can check out this
ab workout over here. And also, if you want some advice on how to eat to get a six pack, you can
watch this video right here. Guys, full programs at athleanx.com. Please Subscribe and turn
on your Notifications so you never miss a video when we put one out. All right guys, good luck.