How to achieve aesthetic anime-level abs at home
Summary
TLDRThis 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
- πͺ 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.
- ποΈββοΈ Aesthetic abs are a result of both low body fat and core training, so proper dieting and calorie management are crucial.
- π Anime characters typically have well-defined abs paired with broad shoulders, meaning you need to train other muscles for a balanced look.
- π€ΈββοΈ 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.
- π Understanding ab anatomy is key: focus on spinal flexion, which works the rectus abdominis, commonly known as the six-pack.
- π¨ Be cautious with repeated spine flexion, like crunches, as it can lead to back issues over time.
- βοΈ Rotational movements, like Russian Twists and windshield wipers, target the obliques, though excessive oblique training can make your waist appear wider.
- π§ββοΈ Stability exercises, like planks and dragon flags, engage the transverse abdominis, which cinches the waist and enhances aesthetics.
- π 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.
- π€ΈββοΈ 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
πͺ 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 itβs 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.
β‘ Key Aspects of Training for Aesthetic Abs
This section emphasizes that training only abs wonβt 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.
π 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.
π₯ 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.
π 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.
π― 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.
Mindmap
Keywords
π‘Aesthetic Anime Level Abs
π‘Aaron Gojo
π‘Body Fat Percentage
π‘Core Training
π‘Spinal Flexion
π‘Oblique Muscles
π‘Anti-Flexion
π‘Transverse Abdominis
π‘Progressive Overload
π‘PPL Split
π‘Hollow Body Hold
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 wonβt 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
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