How to achieve aesthetic anime-level abs at home

Summary

This video provides a comprehensive guide to achieving anime-like aesthetic abs, drawing inspiration from characters like Gojo Satoru and Baki Hanma. The presenter highlights the importance of reducing body fat through proper dieting and training other muscle groups to create a balanced physique. Viewers are introduced to key ab exercises targeting different core muscles, as well as the significance of spinal flexion, oblique training, and anti-extension exercises. Three training approaches are suggested, ranging from incorporating abs into existing routines to dedicating full workouts to core training, with a focus on calisthenics for overall core engagement.

Takeaways

• 💪 Achieving anime-level abs, like those of Gojo Satoru or Baki Hanma, is a common goal for many gym-goers because it looks amazing and is hard to achieve.
• 🏋️‍♂️ Aesthetic abs are a result of both low body fat and core training, so proper dieting and calorie management are crucial.
• 📏 Anime characters typically have well-defined abs paired with broad shoulders, meaning you need to train other muscles for a balanced look.
• 🤸‍♂️ Aesthetic abs involve the entire core, not just the six-pack. To develop the 'V-line' and side definition, you need to target all areas of the abs.
• 📚 Understanding ab anatomy is key: focus on spinal flexion, which works the rectus abdominis, commonly known as the six-pack.
• 🚨 Be cautious with repeated spine flexion, like crunches, as it can lead to back issues over time.
• ⚙️ Rotational movements, like Russian Twists and windshield wipers, target the obliques, though excessive oblique training can make your waist appear wider.
• 🧘‍♂️ Stability exercises, like planks and dragon flags, engage the transverse abdominis, which cinches the waist and enhances aesthetics.
• 🗓 You can train abs after regular workouts, focus on them after leg days, or dedicate an entire day to ab training, depending on your fitness routine.
• 🤸‍♀️ Core engagement is essential in calisthenics, so if you're doing calisthenics regularly with good diet, additional ab training might not be necessary.

Q & A

What is the main goal of the video?

The main goal is to simplify ab training and guide viewers on how to develop a six-pack by understanding proper exercises, movements, and the overall aesthetic of abs, as seen in anime characters.

Why is being lean important for showing abs?

Being lean is crucial because no matter how much core training is done, abs won't be visible if covered by a layer of fat. Achieving a low body fat percentage through proper dieting and calorie management is essential to revealing abs.

What other muscles should be trained alongside abs to achieve an aesthetic physique?

To achieve an aesthetic look like anime characters, other muscles such as shoulders should be trained as well. A wide shoulder-to-waist ratio complements well-developed abs and is a common feature in anime physiques.

What are the three main muscles involved in aesthetic abs?

The three main muscles involved in aesthetic abs are the rectus abdominis (responsible for the six-pack look), the obliques (on the sides), and the transverse abdominis (which acts like a natural corset).

What are key ab movements that should be focused on?

The key ab movements include spinal flexion (bending the spine forward to target the rectus abdominis), rotation (targeting the obliques), and anti-flexion/anti-extension (keeping the body stable, which engages the transverse abdominis).

Why should you avoid over-training the obliques for aesthetics?

Training the obliques too much can lead to a wider, blockier waist, which might not be desirable for those aiming for a slim aesthetic look.

What is the benefit of anti-extension exercises for abs?

Anti-extension exercises, like the dragon flag and hollow body hold, are great for targeting the transverse abdominis, which tightens the waist and enhances the aesthetic look. They also train the abs deeply and build core stability.

How often should abs be trained?

Abs can be trained in three ways: (1) a small amount after each workout, (2) a moderate amount after specific workout days like leg day, or (3) a dedicated day for ab training, though the last option might require sacrificing time spent on other muscle groups.

Why is it unnecessary to train abs separately when doing calisthenics?

Many calisthenics exercises inherently engage the core muscles, making it unnecessary to train abs separately if one regularly practices calisthenics with good diet and leanness. Exercises like pull-ups, push-ups, and squats already work the core effectively.

What is the purpose of training the transverse abdominis?

Training the transverse abdominis strengthens the core, provides stability, and cinches the waist, giving the appearance of a slimmer, more defined midsection.

Outlines

00:00

💪 Achieving Anime-Level Aesthetic Abs

The first paragraph discusses how achieving aesthetic abs like popular anime characters (e.g., Gojo Satoru and Baki Hanma) is a major goal for many gym enthusiasts. It highlights the difficulty of developing abs, citing that it’s statistically more likely to become a millionaire in America than to achieve a six-pack. The paragraph sets the stage by explaining the importance of a lean physique, proper core training, and dieting, along with a focus on how a balanced aesthetic physique requires training multiple muscles, not just abs.

05:01

⚡ Key Aspects of Training for Aesthetic Abs

This section emphasizes that training only abs won’t be enough if body fat percentage is too high. It explains how dieting and other muscle training, like the shoulders, play a role in achieving a balanced aesthetic look. It further discusses specific ab muscles and movements, focusing on how different exercises target different areas (e.g., crunches for upper abs and leg raises for the V-line). The paragraph also touches on spinal flexion and how genetics determine the number of visible 'packs,' ranging from four to ten.

10:02

🌀 Rotation and Stability for Core Strength

Here, the video script transitions into discussing the role of obliques in ab aesthetics, particularly in torso rotation. While training obliques can give a more defined look, it can also widen the waist, which may not be desired for aesthetics. The paragraph covers exercises like windshield wipers and Russian twists for targeting obliques, recommending training for time rather than reps. It also mentions side planks as a safer alternative for those worried about spine twisting.

🔥 Anti-Flexion: A Deeper Core Workout

This paragraph introduces the concept of anti-flexion and anti-extension, explaining that these movements help stabilize the body and target the transverse abdominis muscle, which functions like a corset by tightening the waist. Exercises like dragon flags, hollow body holds, and ab rollouts are recommended for training the deep core muscles, which contribute to both aesthetics and functionality. The paragraph encourages using creative tools, like an office chair, to perform ab rollouts for varying strength levels.

📅 How Often to Train Abs

This part discusses how frequently abs should be trained. It explains that like any muscle, abs require adequate training and progressive overload, but also highlights that calisthenics naturally incorporate core engagement. Therefore, regular calisthenics enthusiasts may not need dedicated ab training if they maintain a good diet. Three training options are presented: a small amount of ab training after each workout, a moderate amount on certain days (like leg days), or dedicating a full day to abs, though the last option may require sacrificing other muscle group workouts.

🎯 Building a Balanced Physique

The conclusion briefly emphasizes the importance of training other muscles along with abs for a complete aesthetic physique. It suggests checking out related workout videos, like training guides based on specific anime characters (e.g., Goo and Sun Jin Woo), to achieve an overall balanced, anime-level physique.

Keywords

💡Aesthetic Anime Level Abs

Aesthetic anime level abs refer to the well-defined and visually appealing abdominal muscles that are often depicted in anime characters. In the video, this term is used to set the goal for viewers who want to achieve a similar look. The video emphasizes that while it's challenging to develop such abs, it's not impossible with the right training and diet.

💡Aaron Gojo

Aaron Gojo is a character from the anime series 'Jujutsu Kaisen' known for his aesthetically pleasing physique. The video uses him as an example of the type of abs that many people aspire to have, highlighting the cultural influence of anime on fitness goals.

💡Body Fat Percentage

Body fat percentage is the proportion of fat relative to a person's total body weight. The video explains that having a low body fat percentage is crucial for revealing abs, as high body fat can conceal them, regardless of the amount of core training done.

💡Core Training

Core training involves exercises that target the muscles of the torso, particularly the abdominals and back. The video simplifies ab training by suggesting specific exercises that work the entire core, emphasizing the importance of a well-rounded approach to achieve aesthetic abs.

💡Spinal Flexion

Spinal flexion is a movement that involves bending the spine forward, which is key for targeting the rectus abdominis muscle group. The video explains that exercises like crunches and leg raises, which involve spinal flexion, are essential for developing the 'six-pack' look.

💡Oblique Muscles

The oblique muscles are the muscles on the sides of the abdomen. The video discusses the role of oblique training in achieving aesthetic abs, noting that while it can add definition, it may also widen the waist, which may not be desirable for everyone.

💡Anti-Flexion

Anti-flexion refers to the action of preventing the spine from bending backward. The video suggests that exercises like the dragon flag and hollow body hold, which involve anti-flexion, are effective for training the entire core and for achieving a smaller waist.

💡Transverse Abdominis

The transverse abdominis is a deep abdominal muscle that functions like a girdle, helping to stabilize the spine and compress the waist. The video highlights the importance of training this muscle for not only core strength but also for aesthetic purposes, as it contributes to a smaller waistline.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to promote muscle growth and strength gains. The video mentions this principle in the context of ab training, suggesting that it's important to increase the intensity of workouts over time to continue developing the abs.

💡PPL Split

PPL stands for Push, Pull, Legs, a type of workout split popular among bodybuilders. The video suggests that those following a PPL split have several options for incorporating ab training into their routine, such as training abs after each workout, on a specific day, or dedicating a whole day to abs.

💡Hollow Body Hold

The hollow body hold is an isometric exercise that engages the entire core by creating tension throughout the body. The video recommends this exercise as a classic calisthenics move for developing a strong and aesthetic core.

Highlights

Achieving aesthetic anime-level abs, like Aaron Joerger, Gojo Satoru, or Baki Hanma, is a goal for many gym-goers because it looks amazing and is hard to achieve.

In America, it's more likely to become a millionaire than to have a six-pack.

Training your abs is important, but if your body fat percentage is too high, your abs won’t be visible.

Aesthetic abs are complemented by a wide set of shoulders, as seen in anime characters like Gojo or JoJo's Bizarre Adventure.

Distinct definition in the lower abs, known as the V-line, contributes to aesthetic abs.

The three key muscles for aesthetic abs are the rectus abdominis, obliques, and transverse abdominis.

Spinal flexion exercises, like crunches, target the rectus abdominis, helping to achieve a six-pack.

Genetics play a role in determining how many packs you have, whether it's a four-pack, six-pack, or eight-pack.

Lower ab exercises like leg raises help create the V-line definition.

Oblique exercises, like Russian twists and windshield wipers, build side abs but can make the waist look wider.

The transverse abdominis acts like a corset, tightening the waist when trained properly.

Anti-extension exercises like the dragon flag and hollow body hold are great for deeply targeting the abs and creating a smaller waist.

Progressive overload and adequate training frequency are essential for building abs.

Calisthenics exercises naturally engage the core, making additional ab training less necessary if you have a good diet.

Three strategies for training abs include doing a small amount after each workout, doing a moderate amount after leg days, or dedicating an entire day to abs.

Transcripts

achieving aesthetic anime level abs of

the likes of Aaron joerger Gojo satoru

or Baki hanma is the number one goal for

most new gym goers and the reason for

this is one it looks amazing and two

it's really hard to do in fact in

America you're more likely to become a

millionaire than you are to have a

six-pack so I may be broke but at least

I have abs well a six-pack isn't easy to

achieve today I'm going to try to

simplify AB training for you so that you

can develop your own sixpack and become

the 25% of people who've unlocked this

achievement coming up we're going to

take a look at how to properly train

your abs I'll be giving you guys some of

the best ab exercises in my opinion that

you can do at home to train your entire

core and we'll also talk about how often

you should train your abs in order to

develop aesthetic anime level six packs

but before we begin we need to

understand one thing what are the key

aspects of having aesthetic apps and how

do they fall into the aesthetic physique

overall well just take a look at your

average anime protagonist like the

mentioned Aaron Gojo and baky they all

have one thing in common they are all

incredibly lean which allows them to

actually show off their abs see you can

do all of the core training you want you

can spam crunches and leg raises but

you're not going to be able to actually

show your abs if your body fat

percentage is too high and they're

covered in layers of fat and of course

this is going to come from proper

dieting and managing your calories

secondly every anime character ever has

a set of ABS paired with a wide set of

shoulders think of toi think of Garo and

think of any JoJo's Bizarre Adventure

character so in order for your abs to

actually be aesthetic you need to be

training your other muscles as well in

order for everything to fall together

and complement each other you can't just

be that guy who only trains ABS unless

you want to be built like the Colossal

Titan actually that doesn't sound that

bad and lastly on top of having the

actual pack those I don't know what you

call them buns aesthetic ABS also have

distinct definition on the sides and on

the lower part of the ABS which is also

known as the vline and this comes from

training all parts of the ABS not just

the main pack part so with that let's

take a look how we can thoroughly train

all of our ABS in order to get that

aesthetic look of course when we want to

train any muscle we should look at the

anatomy or in this case the ab

Anatomy now I'm not going to go into

every single muscle in your core but we

are going to look at the three main ones

that make up aesthetic apps and in order

to Target these three muscles we're

going to have to understand three key

movements that your abs do and one of

these key movements is spinal flexion

which is just bending the spine forward

and this is going to Target the Reus

abdominis for that sixpack look now I

say six-pack is a loose term for abs

genetically you can have an eight pack

you could have a 10 pack I myself have a

four pack I cry about it every night and

unfortunately there's no way to increase

the number of packs since that's how

you're born but you have what you have

and you should be proud of it which is

also what I tell myself every night so

exercises that work spinal flexion

involves anything that bends your spine

forward a classic example is crunches

which is more upper AB focused but since

we want to Target all our ABS we want to

maybe do some lower ab exercises such as

leg raises which is going to work that

vline near your waist you could do these

on the floor or you can do these hanging

I personally prefer hanging leg raises

because I feel more of a contraction at

the top another classic ab exercise

especially in calisthenics is the elit

and this is going to work your entire

core your upper abs and your lower abs

and you can do these hanging which is a

lot easier but if you want to challenge

try doing these on the floor a word of

caution repeated spline spline repeated

spine flexion can cause some back

problems especially if you already have

existing spine issues so just a word of

warning don't be spamming crunches every

hour of every day besides flexion your

abs are also responsible for rotating

your torso using this movement it's

going to Target the obliques or your

side ABS now I've said before in my

skinny fat 2 aesthetic guide that when

you train obliques it tends to make your

waist look wider and blockier for some

people well-developed obliques look

really good on the other hand if you

happen to have really wide obliques it

can make your waist appear wider unless

that's the look you want to go for

training obliques isn't probably what

you're going to want to do especially

for Aesthetics but but if you still want

to train your obliques here are some

exercises that I recommend now

windshield wipers are a classic obliques

exercise and you could do these on the

floor but I prefer to do them hanging on

a bar Russian Twists are also a really

good option now I wouldn't focus on

doing these for reps because if you do

these for reps you're just going to be

counting forever and time is a lot

easier to track so do these for time

don't do these for reps of course

training obliques isn't limited to

rotational movements you can also do

something like a side plank training

this way you're a lot less prone to

injury from all that spine twisting but

the side plank actually falls into the

next category of what we're going to

talk about with the key ab movements see

ABS do a good job in flexing your body

forward and rotating your torso but they

also do a good job at keeping your body

stable and it does this through anti

flexion or anti- extension which is

essentially just preventing your body

from bending backwards think of Dr

Farnsworth from that one Futurama

episode now anti flexion I think is the

best way to train ABS most if not all

exercises that fall under this category

train your entire core but it also

trains your abs very deeply targeting a

muscle you guys probably never heard of

the transverse abdominis now this muscle

functions as your body's own personal

weight belt and you can also think of it

like a corset because when you train

this muscle it shortens in length it

gets Tighter and that actually cinches

your waist down giving you a smaller

waist and adding to Aesthetics so if you

want to get a smaller waist here here

are a few anti- extension exercises that

I personally recommend you may think I'm

going to say something like plank but

planks are boring instead we're going to

do something more fun and that's the

dragon flag now if I could only pick one

ab exercise to do for the rest of my

life it would be these not only does it

look cool it works your abs like crazy

and it's honestly not that hard to do

but even saying that it's not a beginner

friendly exercise so if you guys want me

to do a dragon flag tutorial let me know

in the comments or join my Discord and

you can vote on what video I do next so

if you're one of the many people that

probably can't do a dragon flag then the

next best thing is doing the hollow body

hold oh the hollow body hold a classic

essential calenic core exercise the

magic of this exercise comes from

keeping your lower back in contact with

the floor at all times which is going to

work that transverse abdominis a great

variation of this exercise is to extend

your legs out and then back in if you're

looking for something that's a little

more Dynamic then I recommend AB roll

outs now you don't need an AB roll out

wheel to do this in fact you can do this

with a regular old office chair now

depending on your strength level you can

either do these on your feet or if

that's too difficult you can do these on

your knees both variations will work

your core extremely well so now with the

exercises out of the way how often

should you actually train abs and how

can you incorp orate app training into

your own routine like any other muscle

you need to train them adequately with

enough sets throughout the week and you

need to use Progressive overload but

there's actually one exception to this

rule see if you've been following my

channel for a long time you know I like

calisthenics who would have figured and

nearly every calisthenics exercise

incorporates core engagement to some

degree in pull-ups you need to engage

your core in a push-up you're basically

doing a plank and even in a squat you

need to stabilize your body upright

using your abs so if you regularly

practice calisthenics then you don't

necessarily need to train ABS in order

to achieve them if you have good diet or

lean enough and you're working out

regularly calisthenics exercises your

abs are going to show guaranteed without

any additional training but of course

training ABS doesn't directly hurt

calenic in fact it is beneficial so how

often should they be trained well in my

opinion you've got three options and

this is going to be assuming that you do

a PPL split in my opinion the best split

number one you can train them for a

small amount of time after each workout

so maybe after a pull day after a push

day you can do a couple sets of some of

these ab exercises and that would be

your entire workout and this is good for

people who don't really want to change

their already existing routine and

compensate for ab training number two is

to train a moderate amount of ABS on a

particular day a perfect example of this

and something that I used to do

was train ABS after each of my leg days

and it worked for me but I did have to

restructure my leg days so that I didn't

affect how long I was working out for

and of course number three is to just

have a dedicated day for abs and this is

something I also did near the beginning

of my fitness journey and while it did

work for me I was developing a really

strong core I had to compensate by

removing one extra leg day who would

have guessed so I don't necessarily

recommend this method as you probably

don't want to sacrifice an extra day of

training some other muscle for abs but

let's say you do replace a leg day with

abs you can obviously do more leg

exercises on your leg day but who the

hell wants to do that but that's just me

those are my three options let me know

down in the comments how you incorporate

ABS into your own training so now that

you know how to train for anime level

aesthetic ABS you're going to want to

work the rest of your muscles to build

an aesthetic anime level physique and if

that's something that appeals to you you

could check out my train like goo video

right here or you can check out my train

like sun Jin Wu video right here