The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY!)
Summary
TLDRThis video focuses on effective ab exercises to achieve a defined midsection, emphasizing the importance of both exercise and nutrition. It highlights two key movements: bottom-up and top-down, explaining how each targets different parts of the abs. The video provides variations of these exercises for beginners, intermediates, and advanced levels, incorporating rotation to engage the obliques. The host also stresses the importance of maintaining low body fat to see results. Additional resources for meal plans and an ab training program are mentioned to support viewers in their fitness journey.
Takeaways
- 🧐 Focusing on the right ab exercises and applying scientific principles can simplify the process of choosing effective workouts.
- 💪 Understanding your muscle markers can significantly ease the task of developing a visible six-pack or more.
- 👀 Watching a specific video is recommended for understanding the type of ab pack you have and how to approach it.
- 🎨 The importance of seeing the results of your hard work, whether it's on paper or through reduced body fat, is emphasized.
- 🏋️♂️ Two primary movements for ab exercises are identified: moving the lower legs towards the upper torso and moving the torso towards the feet.
- 🔄 These movements are complementary, targeting different areas of the abdominal region: the lower abs and the upper abs respectively.
- 👉 The inclusion of oblique exercises is crucial for creating a well-rounded and visually appealing midsection.
- 🔄 Rotation is an essential component to add to both bottom-up and top-down movements to engage the obliques.
- 👶 For beginners, exercises like the corkscrew, which involves lifting the pelvis and adding a twist, are recommended.
- 🚀 As one advances, modifying the exercise by changing the weight (e.g., straight leg variation) or the environment (e.g., hanging on a bar) can increase difficulty.
- 🔄 Advanced exercises like the crunch pull-down variation require precise form and can be intensified by increasing resistance.
- 📚 For more ab exercise variations and meal plans, resources are available on fnx.com and through the Athletics training system.
- 📢 The speaker encourages viewers to subscribe, turn on notifications, and engage with the content for ongoing support.
Q & A
What is the main focus of the video script?
-The main focus of the video script is to discuss the science behind selecting effective abdominal exercises to develop a visible six-pack or other abdominal muscle formations.
What are the two primary movements discussed for ab exercises?
-The two primary movements discussed are the bottom-up movement, where the lower legs are moved towards the upper torso while keeping the head and torso fixed, and the top-down movement, where the torso and head are moved towards the feet while keeping the legs fixed.
How do the two primary movements influence different abdominal regions?
-The bottom-up movement influences the lower abdominal region more heavily, while the top-down movement preferentially influences the upper abdominal region.
What role do obliques play in the exercises mentioned?
-The obliques, which run at an angle from both sides, are incorporated into the exercises through rotation, visually creating a tapering effect and enhancing the overall appearance of the midsection.
What beginner-level exercise is recommended for the bottom-up rotation?
-For beginners, the corkscrew exercise is recommended, which involves lifting the pelvis off the ground and giving a little twist at the top to effectively target the lower abdominal region and obliques.
How can the beginner corkscrew exercise be modified for more advanced individuals?
-For more advanced individuals, the corkscrew exercise can be modified by straightening the knees to lift more weight through a greater arc, thus putting more work towards the lower abs and incorporating the obliques.
What exercise is suggested for advanced individuals to perform the bottom-up rotation?
-For advanced individuals, performing the exercise on a bar is suggested as it changes the strength curve of the exercise, making the weight feel heavier due to gravity acting against the legs.
What beginner-level exercise is recommended for the top-down movement?
-The upper Circle crunch is recommended for beginners, focusing on clearing the shoulder blades off the ground without yanking on the neck and incorporating rotation.
How can the top-down movement be modified for intermediate individuals?
-For intermediate individuals, the power over exercise is suggested, which is a top-down movement with rotation, lifting the torso and keeping the lower body in place while reaching across the body to create rotation.
What is the advanced exercise variation for the top-down movement?
-The advanced exercise variation is the crunch pull-down variation, which can be made more challenging by increasing the weight and ensuring proper form, initiating each repetition from the upper roll of the abdominals.
Where can viewers find more ab exercise variations and meal plans?
-Viewers can find more ab exercise variations and meal plans by visiting fnx.com and picking up the Athletics training system, which includes the Athletics AB Shuffle program and assistance with meal plans.
Outlines
💪 Targeting Abdominal Muscles with Specific Exercises
The first paragraph emphasizes the importance of selecting the right ab exercises to effectively target different abdominal muscle groups. It introduces two primary movements: one focusing on the lower abs by moving the lower legs towards the upper torso while keeping the head and torso stable, and the other focusing on the upper abs by moving the torso and head towards the feet with the legs fixed. These exercises are complemented by incorporating oblique muscles through rotation. The paragraph also discusses varying the difficulty level of these exercises for beginners, intermediates, and advanced individuals by adjusting the amount of weight (using the body's legs) and the environment (e.g., performing on a bar). It concludes with the recommendation to check nutrition and body fat levels to see the results of the exercises.
🏋️♂️ Advanced Abdominal Exercise Variations and Execution Tips
The second paragraph delves into more advanced abdominal exercises, including the crunch pull down variation, which can be made increasingly difficult by adding weight. It stresses the correct form, which involves initiating each repetition from the upper roll of the abdominals and avoiding common mistakes like relying on hip flexors or pulling with the arms. The paragraph also suggests visualization techniques to ensure the chest moves towards the top row of the abs. It mentions the availability of more exercise variations and meal plans on fnx.com and encourages viewers to engage with the content by leaving comments, giving a thumbs up, and subscribing for updates. Lastly, it reminds viewers to watch a previously mentioned exercise video for further guidance.
Mindmap
Keywords
💡Abdominal Exercises
💡Muscle Markers
💡Nutrition
💡Body Fat Levels
💡Complementary Movements
💡Oblique Muscles
💡Beginner Level Exercises
💡Advanced Level Exercises
💡Exercise Variations
💡Athletics Training System
💡Visualization
Highlights
The importance of applying scientific principles to select effective ab exercises.
Understanding the type of ab pack you have for targeted workouts.
The necessity of proper nutrition and body fat reduction for visible results.
Two main movements for ab exercises: moving the lower legs towards the upper torso and vice versa.
How these movements target different ab regions: lower abs and upper abs.
The role of obliques in creating a tapered midsection.
Incorporating rotation in exercises to engage the obliques.
Exercise recommendations based on different fitness levels: beginner, intermediate, and advanced.
The corkscrew exercise for beginners to engage the lower abs and obliques.
Progressing from the corkscrew to a straight leg variation for increased challenge.
Using a bar to change the strength curve and increase the difficulty of the exercise.
The upper circle crunch for beginners focusing on shoulder blades and rotation.
The power over exercise for intermediates combining top-down movement with rotation.
The crunch pull-down variation for advanced individuals allowing for heavy weight training.
Proper form and technique for the crunch pull-down to maximize effectiveness.
Accessing the Athletics AB Shuffle program for endless ab exercise combinations.
Availability of meal plans to support workout results.
Encouragement to subscribe and turn on notifications for regular updates.
Transcripts
and to see if they have exercises you
think it'd be pretty damn near
impossible to pick just two for you to
focus your efforts on but if you apply
the science to your selection it becomes
a whole lot easier speaking of science
Jesse give me two muscle markers that is
and stepping me over to the board
because your job of getting a four pack
six pack eight pack or even 10 pack
becomes infinitely easier if you know
the right type of ab exercises to do
speaking of that if you're not sure what
type of pack you actually have in size
make sure you check out this video
because I break it all down for you step
by step now the only shame of you not
watching that video will be if you
actually were unable to see my artwork
right well same point right because
whether or not it's a piece of paper or
excess body fat if you can't see the
results of your hard work no matter how
many ab exercises you're doing then
you're not doing it right so we have to
do is make sure that our nutrition is in
check and you're working on dropping
your body fat levels so you can actually
see the results of what I'm about to
show you if you take out the muscle
markers we can see that there's two main
things that you need to focus on and
it's not necessarily the exercises as
much as it is going to be the movements
the first is the guy laying on his back
like this
who wants to move the bottom portion
here towards his head and keep his head
and torso fixed in place then you've got
the guy who's laying like this on his
back who now wants to move this portion
towards his feet but keep the legs fixed
in place well the cool part about these
two movements is they're actually
complementary to each other because this
exercise here where you move your lower
legs towards your upper torso are going
to influence more heavily the lower
abdominal region in this exercise here
where you move the Torso and head
towards the feet is going to
preferentially influence more of the
upper abdominal region but we're still
not where we need to be because these
movements are incomplete because we have
more muscles of our midsection that make
the whole thing look a hell of a lot
better and we're talking about the
obliques that run at this angle from
both sides you can see even when I just
draw them here on the board they
visually create a tapering effect well
the only difference between doing a
bottom up movement or a top-down
movement in isolation is to Simply add
rotation but what exactly are the two
exercises well it depends on what level
of ability you're at right now so let's
say we're going to focus on the bottom
up rotation first well if you're a
beginner my recommendation would be
something as simple as a corkscrew and
all I'm trying to do here is clear my
pelvis off the ground think about your
tailbone if you can lift your tailbone
off the ground by pulling your entire
pelvis with your legs connected to it up
towards your head and give a little
twist at the top you're going to
effectively hit that lower abdominal
region now with that little twist
actually as I said before incorporating
the obliques as well the cool thing here
is because the knees are bent the weight
of what you're lifting is actually quite
easy making it a perfect option for
people who are at more of the beginner
level now if you're a little bit more
advanced all you have to do is not
necessarily change the exercise but
change the amount of weight that you're
lifting and it's really easy to do
because in this case the weight we're
lifting is our legs so if we can
straighten our knees a little bit more
and do do this as a straight leg
variation you're getting the same effect
lifting more weight through space
through a greater Arc which is going to
put a little bit more work towards the
lower abs but also getting that twist
towards the top to incorporate once
again the obliques at the advanced level
we have to change the environment with
which we perform the exercise in and the
best way to do that is to Simply hop up
on a bar because now we've changed the
strength curve of the exercise as well
when we're laying on the ground when we
get the legs up to the top the exercise
becomes a little bit easier because
gravity is acting down through the legs
but when we're up on a bar gravity is
acting down against the legs making that
weight feel even heavier which brings us
back to that second movement the top
down movement which should be performed
ideally after the bottom up because of
the weight of the legs here this is
going to be the more challenging
exercise than this so when you're
fatigued this exercise comes in
perfectly and the exercise of choice for
beginners here is something called the
upper Circle crunch this time the focus
should be not on the pelvis but on the
shoulder blades if you can make sure
that you're getting your shoulder blades
cleared off of the ground without
yanking on your neck to do it you're
going to be doing this exercise right
but we need that rotation in there too
and that's for the upper Circle crunch
comes in so we're going to try to work
ourselves up and then around into a
circle landing on one shoulder blade
rolling back to two rotating to the
other shoulder blade lifting myself off
and continuing to work my way around in
that Circle of course you want to divide
the time that we're doing the exercise
between rotating clockwise and also
rotating counterclockwise the
intermediates would do something
different we call this the power over
and once again it's a top down movement
with rotation so I'm lifting not only my
shoulder blades but trying to get almost
my entire torso up off the ground but
keeping my lower body in place except
for one little modification as I reach
across my body to create some rotation I
lift the opposite leg just a little bit
mostly to clear the rotation otherwise
to allow the rotation to happen a little
bit more easily but again another great
top down movement where you alternate
both sides for the duration of however
long you're doing exercise most of the
time 45 to 60 seconds for the advanced
viewers we have a crunch pull down
variation and what I like about this is
it can become very Advanced because you
can continue to put the weight up the
stack as heavy as you can handle but
what you have to do is make sure you do
it right because so many people screw
this up they take it and they make it so
damn easy that it gives you no real
effect if you want to do this right you
have to initiate every single repetition
right from this upper roll of the
abdominals in other words try to fold
your chest onto that top row of the
abdominals try to create a crease right
under your chest line if you can
visualize that and then you can do this
right because what people oftentimes do
is they either sit back onto their heels
literally moving their butt back towards
their heels which is a giant mistake
because you're just letting your hip
flexors do the activity or they'll try
to hold down by pulling too hard on the
arms I want you to Envision having the
arms hooked right next to your ears and
not moving at any point and only
initiating the rep from that movement of
the chest the lower chest line right
towards that top row of the ABS see if
you can make them touch it's a
biological impossibility but it's still
a good visualization to have if you
could perform this exercise correctly
guys you can load it up like I said as
heavy as you want and make a great
Advanced version of a top-down exercise
if you do these two movement patterns
you have a lot of options when it comes
to top down and bottom-up rotation if
you're looking for more ab exercise
variations of what those could look like
make sure you head to fnx.com pick up
our Athletics training system I include
the Athletics AB Shuffle program that
gives you endless combinations of how to
get the job done if you're also looking
for some help on the meal plans guys so
you can show the results of your hard
work I've got you covered there too if
you found the video helpful make sure
you leave your comments and thumbs up
below and also if you haven't done so
please subscribe and turn notifications
so you never miss a video when we put
one out remember that I have exercise
video I told you to watch it's right
here go watch it
foreign
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