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I am taking the 10 day challenge. I have plenty of time now that my BF dumped me. He was mad because I went from 220 lbs to 170 lbs @5'9 and I am getting fit and in shape, I am not eating carbs or sugar like he does. He sits and plays video games after work, he eats junk, drinks sodas and wont even go for a walk 3 blocks to get the mail. I am much happier now. Anyway Thank you Dr. Ekberg in helping me to be a Health Champion and a enjoy a better life.
The Challenge 16:22 Plank 16:47 Abdominal Press 17:45 The exercise that “isolates the stomach muscle well” (20-30 reps) 18:25 Diagonal Crunch 19:09 Lateral Flexion 19:49 The exercise wherein “the knees are lifted straight up to the ceiling” 21:22 Example of HITT
Espian Mashias I do similar abdominal exercises as Ekberg does every other day. Only 30 minutes. I try to walk 7k to 10k steps a day. Once in the morning then again in the evening. I’m also a cyclist, I use my bike for HIIT training. I also use bands for shoulders, I fast until 1pm, I also am fasting when exercise.
@@Dracula338 Watch the fasting and food intake videos. It has worked wonders for me in just 5 or 6 weeks with minimal exercise. I don't want to get skinny though so I will start doing calisthenics for muscle growth.
I was a sports science student 25 years ago. Your channel is literally the best I've ever seen. A million thanks for sharing your knowledge to us. Greatly appreciate.
I stopped eating carbs and sugars of just about all types about 2 months ago, the first thing I noticed was, I lost my sore back, my queezy guts when trying to go to sleep, my sore knee still clicks but doesn't hurt any more, I don't get snot, coughing and sneezing anywhere near as much etc etc. And without any exercise, I lost almost all belly fat and chesty blubber too. I have equal energy all day long and I eat now when I have time to eat. If I'm busy at lunchtime, no drama I'll just eat at dinner time, it really doesn't bother me where I was starving by lunchtime before. Yes I go without cake and coke but after a week or so, I just feel so good that carbs and sugar don't even register as food any more, I just don't want to go back to being a sick sloth again.
hey i just wann to say thankyou...i lost 20 kilos in 3 months due to your advice and knowledge..eating healthy and walking ..i was shocked at how much weight i lost i was 93 kgs now im at 73 and now am maintaining . THANK YOU...YOUR A LEGEND.
I’ll add my penny too: English is not my first language, but the way you explain and how slowly with proper pronunciation, o my. So grateful. Thank you 😊
Thank you wcouch8. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. I spend so much time on it because when we get "the why" and the mechanism we become empowered for life . Comments like yours makes it all worthwhile. 😄
I am slightly confused with your instruction in this video. I was watching your previous videos where you was suggesting not to have fast aerobic activities meaning let the body go over meaning that we are putting to much stress and that will work opposite. In this video you are recommending to do fast exercises such as bike. Is that a difference between aerobic and running the bicycle? Thank you
natalia gechka, If he doesn’t get back to you, he was describing HIIT high intensity interval training that is all about resting heart rate and max heart rate for your age group etc. It is alternating a short intense interval, and a less intense interval. It involved few repetitions. He usually mentions 5 repetitions, because the goal is the increase in our own natural human growth hormone. He has other video that explains it better than me. Because it works with your maximum heart rate for your age and fitness level I suppose, it is something to clear with a MD if you have other medical conditions, or if you are sedentary or very inactive to begin with. It is highly beneficial, if you find out how to do it the right way for you. It doesn’t take much for me to reach maximum heart rate, because I am very out of shape, so my HIIT is not your HIIT. ..and, absolutely, my HIIT is not intense exercize video HIIT. ..maybe not yours either. It isn’t really about strengthening muscles. HIIT is all about the intervals and the heart rate.
@@nataliagechka1056 Could you link the exact video you mentioned from your last comment? Or at least write down the title of said video? Because unless there's cardiovascular issues, he's very consistent with his recommendation for HIIT/high intensity interval training.
10 Day Ab Challenge 1. 5-6 exercises(1 min each) a. Plank 16:23 b. Abd brace 16:48 c. Abd Slider 17:47 d. Diagonal Alternating Crunch 18:27 e. Lateral Crunch 19:17 c. 90° Pelvis crunch 19:50 2. Every 3-5 day 22:30 a. HIIT
I am ballet teacher and I am 67. I developed a exercise based on my 60 years in ballet . It's very unique and restore the body to move and repere correctly in a healthy way. I am very grateful for this video. It helped me to understand once again the anatomy and fisiology of our bodies. Thank you!
Absolutely amazing video. I don’t care how much you know about exercise or how much time you spend exercising or what you think of these exercises. It’s the part where he connects exercise to brain activity. I’ve never heard it put this way, and it is very liberating to learn it.
This is the best Info I have ever heard. I can't believe this is for free. And the way he is talking is sooo understandable (I am german). NO MOVEMENT, NO BRAIN. Excellent. Danke Herr Ekberg. Many greetz from Hamburg Germany 🥰
This is the knowledge I was also looking for! No one is telling you even in a gym. Will integrate this. I go with Toni in her statement. Best regards from Luebeck in Germany.
Thank youuuuuu for pointing out the arching of the back, there are way too many videos that done like this, uncontrolled, weak positioning, and they’re just using momentum instead of the controlled movement of the muscles. Too many videos by “trainers” that are just plain incorrect. Thanks for the clarifications! Much needed on TH-cam.
Thank you for this video. I've had lower back pain and quite a bit of belly fat growth for the past 15 years. I just did my first pain free workout for my abs, thanks to your video. I'm taking your 10 day challenge and look forward to reporting my progress. Loving your videos!
I’m going to try these exercises. I’ve done Inclined sit-ups while holding a 45lbs kettlebell for sets. I have never experienced abdominal muscle fatigue or soreness the next day. Viewing this video, now I suspect my hip flexors were doing all the work. I’ve been doing intermittent fasting and low carbs, no sugar, eat more fat, no alcohol. All of these changes have done more for my waistline than all the ab videos I’ve been performing previously. Thank you so much!
Such an enlightening video. Had no idea how muscles are connected in stomach area. Fourteen years sitting at a desk totally changed my health & now understand why, add to that 18 months in Covid after retiring. I can barely walk 10 minutes without feeling totally exhausted. Lockdown here in Australia has gone to insane lengths and is affecting body and mental health as well. Will start these exercises and hopefully find a way back.
I am 63 yo. 192 cm, 92 kg. Nothing gym. Only keto/ carnivore. Did lost 22 kg during April - October. Now planning gym. Be blessed, doc! Novorossiysk, Black sea coast.
Vegan here, for decades, very healthy at 77 but got a bit of a belly plan intermittently fasting has a good effect. Will try longer fasting. Interesting and helpful information.
I am a Software engineer and my wife a doctor / Dietician , we both follow your videos as they are completely scientific and are explained precisely. Last year i lost 12 Kgs in 45 days by taking Zero Carb diet on my wifes guidance, but your videos gave me strength and to understand whats happening with my body during the regime. You are really helping a lot of ppl. Thanks.
That totally makes sense, most of TH-cam exercises leave you with back pain and then no temptation to keep doing them, but I usually do these ones that you mentioned when I wakeup and I need to get rid of my back pain and they are so comforting and strengthening at the same time. as usual truly informative! thank you
The more sbd is able to explain complicated things in easy, short sentences, the more you can trust he really understood what he is talking about. Well worth watching.
Finally, a video that tells the truth about crunches. Struggled for years as unable to place my spine on the floor no matter the position of my body (still can't). Anyhow, practicing the above and feeling my posture getting stronger when sitting. Felt what can only be described as a stomach muscle working when exercising yesterday and it's only been a week. Thank you, Dr. Ekberg. Suggestion: Please create a video on neck strengthening for floor exercises. As my hands are occupied with the above, my neck is unable to pick up the slack and quits before my tummy does! Office work I'm afraid.
Wow... 🤯 my mind is blown away. I'm turning 50 this year and I have been in menopause for the past 4 years... Yes ... full menopause ... not perimenopause! And I gave up on trying to get rid of this belly fat ... Beside the thought of lipo🤦🏾 But this video has given me some hope. TFS Be Blessed
I did these and my back pain went away then and there! WOW!!! Here are the exercises: (I do them _after_ coffee and _before_ eating after fasting) 16:23 - Plank 16:47 - Abdominal Brace 17:46 - Hand Slide 18:27 - Diagonal Crunch 19:09 - Lateral Flexion 19:37 - Lower Abdominal Isolation Exercise 20:43 - The Game Changer - HIIT! 22:26 - 10-Day Challenge Good luck!
Oh my gosh! I was doing a DAILY ab workout from one of the channels you featured in the do-not-do-this example. I was one of these people with painful hip flexors and a sore lower back 🤦🏻♀️ thanks for your video
Thank God someone with authority pointed out the bad advice being promoted on TH-cam! This is a very important vid on the subject of belly fat reduction.
I was already doing some of these, in addition to walking roughly 30,000 steps per day; but I haven't done high intensity training in years. I think that's going to be a game changer!
Dr. Ekberg: You are such a gifted teacher. I have followed your videos for a little over a year now, since going keto. It's been a life-changing experience. Thank you.🙏🌹
Thank you Eliza Beth. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help me help more people by sharing the videos. 😄
This is absolutely amazing Masterclass. I always had back problems and Im someone that stays sit for long periods of time. Watching this video I now understand how my body reacts to certain exercises... its always my back that suffers the most. Thank you Doc for such an amazing explanation. Im also started on OMAD a week ago and even with no exercices so far Im already seeing results, even thought Im not obsessed about losing weight. Im more focus on eating better, being patient with myself and allowing my body to do its work.
Thank you, Dr. Sten, for the many ways you have helped me with being a more healthy person. I wish all my loved ones and others would listen to your information. So many closed minds out there. I AM 81 AND WONDER IF THESE EXERCISES ARE SAFE FOR Me. I walk 3 miles five to six days a week, eat low carb/keto, and practice intermittent fasting and have lost 30 pounds since March 2020. My weight is now in a safe range, and I want to keep healthy and have a very healthy BRAIN. Please advise.
I have to thank you, I woke up this morning and realised the hamstring pain I usually have was nearly gone. For the past two years I have had terrible hamstring pain, have been to two physios and consulted an orthopedic surgeon. I have a sitting job, but I love to do long distance hiking which I felt was in jeopardy due to my hamstring pain. After doing your exercises here, only a few times I will add, the improvement is incredible. Thank you so much.
Those 3 exercises are what Ivan Rusakov’s do for the Abs workout on his channel.. knee touch, side touch and diagonal crunches, so I guess his abs exercises are truly effective.
You are no 1 Dr Sten. As I have kids, nearly turn in 40 years old. I think o suffers bloating, always having tummy even I look skinny. I will try these exercise & let u know. 🙏🏻
same here I'm 43 50kg but have a fatty belly no matter how I ate less eating twice a day if possible still same. I'll lose an inch when I eat 3 times a day it go back again,, I guess it's genetic cos my mom's family are quite big
This video may have just literally save my life, best in depth explanation I have ever seen and hear about losing belly fat, and i have seen a lot. Thank you Sir. I accept the challenge.
I have purposed not to be skipping any of the ads in your videos, so help me God. Its the only way I can show my gratitude for all the information am learning. Thank you so much
Love it. Almost all the “Ab” workout videos I see on social media and TH-cam is really just hip flexor strengthening exercises videos. Doc knows what’s up.
Thanks for this. I have had pretty bad back pain for awhile. Been going to a chiropractor and now I believe doing these exercises will help strengthen me back up. By the way Doc, I lost 53 Lbs , cut my diabetic meds in half , BP meds in half and all do to Keto low carb and the help I gained from your vids. 15 lbs from my goal weight
Thank you Helen Lauer. That's very kind of you. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help me help more people by sharing the videos. 😄
I love so much your effort to give a deep impulse to heal all our civilisation issues. Thank you for just always pressing my right buttons for my healing journy.
Thank you Erich Hartmann. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. I spend so much time on it because when we get "the why" and the mechanism we become empowered for life . Comments like yours makes it all worthwhile. 😄
Yep ! I’m a 59 year old flat bed truck driver . I’ve been doing tabata and other dumbell workouts in cab of truck. And heavier barbells at home! And I can attest to back aches ! And now it’s the hips for sure!
Man I really got a lot out of this video doc. I had my lower back fused last year and have gotten out of shape badly. I started working out again but have stayed away from ab exercises because of my L5/S1 surgery, after this I’m ready to give it a shot. Great motivation.
Phenomenal video! As a fellow physician I really appreciate you sharing such medically valid but simple to understand information that all has data to back up! Subscribed!
I am trying to learn about hormones, amino acids and peptides! I have had a belly (apple tummy) for a long time so this challenge will be a good one..So many misleading videos on the youtubes! Thanks to the doctors who truly are informed like Dr. E and for this channel!😆😎
Of all videos about abdominal exercises i saw on youtube, this is the only video that i 101% agree. Thank you Dr. Sten Ekberg for this. You are a Physiology Doctor i guess. 😊😊
I am so grateful for this video. So much good information. I started the 10 day challenge today. I'll leave another comment in 10 days . I hope and pray I remain consistent! I am LCHF with 18/6 IF. Trying to raise the bar and achieve Keto 20/4. You are the best Dr. Ekberg!
How beautifully and thoroughly you teach us the most intricate subject! I always feel a sense of calmness and relaxation by listening to you. Gratitude💗🙏
Usted es una persona que proporciona bienestar a la humanidad, y además con mucha honestidad. Dios lo bendiga!!! Saludos desde Venezuela 🙏🙏🙏❤️❤️🇻🇪🇻🇪🇻🇪🇻🇪
Thanks Dr. Ekbert, your video is very informative and interesting!🙏🏽 I do abdominal exercise every morning after my morning devotion and I have abs of steel , but your method is more relaxing and helps to minimize the stress that my current work- out puts on my back. You do look lean & mean, so it is obvious that you have a healthy lifestyle. The view from your workout rock 🪨 is absolutely breathtaking. Keep up the good work and stay safe! 🙏🏽❤️🇯🇲🙏🏽
A very enlightening video, thank you for this Dr Ekberg. I can happily say this is the most comfortable I've felt during and after a workout, but still feel that the right muscles have been engaged. I appreciate your work, thanks again.
Dr Sten. 1.There is supposedly a limit to the HIIT heart rate - especially my age of 84 (6ft/150Lbs/waist 36 inches sucked in and 38*) relaxed - you did not mention this and perhaps you can - before I check it elsewhere. 2. Which is more suitable for all round exercise - bike or rowing machine? * Yes, waist reduction (and general fitness) is what I'm now working on
Thanks Dr.Ekberg, excelent demostration of the correct exercises to get rid of belly fat, beside your scientific explanation. Lately I've going through a lot of stress as a consequence the cortisol invaded my stomach. I'm 64 years old , but despite of my age, I had flat stomach. I take care of my diet, trying to eat healthy and also controlling my weight. I'm gonna star working out with those excercises and continuing with my daily walking of 30mts. Your channel is absolutely pedagogical. I really like the simplicity of your teaching.😀
Was looking for something like this for years. So glad found this. Will start ASAP. Thank you for your honest and doable videos. They make us feel successful at what we aim to do instead of feeling like a failure and demoralized.
This makes a lot of sense your exercises are like a yoga type- Slow stretching and the benefits are much, much better then the wrong way I have been working on for months. I will definitely stick to your exercises Doctor. Thanks again. Great video!
Such good information. I have been a group fitness and yoga teacher for 40 years. You have imparted some of the best quality information I’ve seen online. Thank you!
This makes more sense than anything I've ever seen about set ups and the like. Great job, this should have been called "How to save your back" [ while you still got one].
I wonder if you could make a separate clip of the part where you're doing the exercises? It would be wonderful to just click and start doing the exercises. 🙏
Wow, I'm absolutely blown away by your teaching skills! Your ability to break down complex exercises into simple, easy-to-follow instructions is truly impressive. Your passion for fitness shines through in every video, and your enthusiasm is infectious! What's even more remarkable is your courage to share your expertise with the world despite the language barrier. Your dedication to helping others achieve their fitness goals is inspiring. Your videos have been a game-changer for me, and I'm sure for many others as well. Thank you for sharing your knowledge, enthusiasm, and passion with us. You're making a real difference in people's lives, and that's something to be incredibly proud of! Keep up the fantastic work, and please know that your efforts are appreciated and valued by many!
I have a lower back injury. ..... I'm watching those exercise examples wincing 😆🙈 Just to note, your workout plan is pretty much my new gym plan that I've created for myself ☺️ I've been intermittent fasting for about 2 months now so I've joined the gym to take it to the next level. My only aim in joining the gym is to strengthen my back injury & do a bit of HIIT on the bike.....& here you are solidifying my plan 😆👏 The back exercises you're doing are pretty much the ones a physiotherapist showed me 20 years ago when I first injured my back. Of course I never did them back then. I was young & foolish. But now I'm determined to strengthen my body & so I'm going to do these exercises. In fact when I went for my gym consultation the instructor was a bit confused at first cos I refused to get on any of the cardio machines 😂😂 I said no chance, I'm building my fitness up from the inside & so I'm only doing core exercises like you've shown ☺️ Thank you. You've made me feel like I'm on the right path ❤️
Doctor, can you please do a video on rebounding on a mini trampoline. It is definitely something you can shed a lot of light on. They claim its 50% more effective than running. Thank you Love the detailed videos.
What about lifting weights, is that a aerobic exercise? Im following your advice on diet, fasting and I'm loving it. Whoever thought I could eat so well... lol. I was in the low fat loop for years, so draining that i just gave up. Thank you so much for this channel, my husband and I are watching everyday..❤❤❤
Absolutely refreshing how you present the bigger picture of the body as a whole and how you laser in and put it together with easily understood explanations. Thank you!
Loved this video!! Looking forward to seeing what kind of results I can get. I’ve done all the things that strain the back. This was so much more comfortable but I can still feel the muscles working. Thanks!!!!
🔥 Watch this video next: Lose Belly Fat But Don't Eat These Common Foods th-cam.com/video/tzGKWyISSk8/w-d-xo.html
♦ How to Lose Belly Fat: The Complete Guide th-cam.com/video/Qs5GnUDJVrk/w-d-xo.html
♦ How To Lose Belly Fat Naturally Without Exercise th-cam.com/video/1EcbsQVWY_4/w-d-xo.html
I am taking the 10 day challenge. I have plenty of time now that my BF dumped me. He was mad because I went from 220 lbs to 170 lbs @5'9 and I am getting fit and in shape, I am not eating carbs or sugar like he does. He sits and plays video games after work, he eats junk, drinks sodas and wont even go for a walk 3 blocks to get the mail. I am much happier now. Anyway Thank you Dr. Ekberg in helping me to be a Health Champion and a enjoy a better life.
157 heart rate is dam good on a bike....the most i ever got was 136.....i suck....lol
I didn understand how long should this hiit exercise example last. 5 min 10 min...?
Thank you for sharing very importan video Dr. Sten.
Hi Dr Ekberg, what do you think about the liposuction and other fat freezing machines are they harmful please?
The Challenge
16:22 Plank
16:47 Abdominal Press
17:45 The exercise that “isolates the stomach muscle well” (20-30 reps)
18:25 Diagonal Crunch
19:09 Lateral Flexion
19:49 The exercise wherein “the knees are lifted straight up to the ceiling”
21:22 Example of HITT
Bless you, brother! 🙏🏻
Top man
Real OG
Thanks
yeah thx man 👍🏿
0:01 what not to do
16:25 plank
16:45 abdominal brace
17:46 hands to knees
18:28 diagonal crunch
19:10 lateral flexion
19:38 knees up
Thank you.🙏👍
👏🏽👏🏽👏🏽
It’s been said before, but I’ll say it again. Thank you!
Thank you!
How do you make these links?
16:20
1. Plank
2. Straighten back to ground
3. Hands sliding towards knees
4. Diagonal crunches
5. Ankle touch
6. Knees at 90 degree angle & contracting abdominal muscles
7. HIIT
Do not do it on a rock!!!😅
Thank you Doc.I will surely do this
Thank you very much 😊
I have a six pack at age 57, and I do minimal abdominal exercise. I’m on two meals a day and low carb. I agree with this great video.
Which exercises do you do and how long?
Espian Mashias I do similar abdominal exercises as Ekberg does every other day. Only 30 minutes. I try to walk 7k to 10k steps a day. Once in the morning then again in the evening. I’m also a cyclist, I use my bike for HIIT training. I also use bands for shoulders, I fast until 1pm, I also am fasting when exercise.
How's that. I'm doing s lot of exercise but belly fat is still there
Linson Dcruz all about food intake
@@Dracula338 Watch the fasting and food intake videos. It has worked wonders for me in just 5 or 6 weeks with minimal exercise. I don't want to get skinny though so I will start doing calisthenics for muscle growth.
I was a sports science student 25 years ago. Your channel is literally the best I've ever seen. A million thanks for sharing your knowledge to us. Greatly appreciate.
I stopped eating carbs and sugars of just about all types about 2 months ago, the first thing I noticed was, I lost my sore back, my queezy guts when trying to go to sleep, my sore knee still clicks but doesn't hurt any more, I don't get snot, coughing and sneezing anywhere near as much etc etc. And without any exercise, I lost almost all belly fat and chesty blubber too. I have equal energy all day long and I eat now when I have time to eat. If I'm busy at lunchtime, no drama I'll just eat at dinner time, it really doesn't bother me where I was starving by lunchtime before. Yes I go without cake and coke but after a week or so, I just feel so good that carbs and sugar don't even register as food any more, I just don't want to go back to being a sick sloth again.
What do you eat if no carbs
What do you eat some of us carbs are easily available than any other food?
Makes a lot of sense to me.
There are tons of foods that don't have a lot of carbs@@enifomeomagbemi9074
R u on keto diet...how do avoid carbs...and if you eat fruits...you get natural sugar...r u not eating fruits
I'm 67 and a broken down lady jockey won many races broke many bones I love this video. Thank you ❤☮️
Here the list:
Plank
Straighten back towards the ground
Ankles touch
Bicycle (diagonal crunch)
1/2 reserved crunch
HIIT
Hands slide knees
What a blessing this information is to us all. Thank you very much for putting your time into helping others.
@@e.e.7114 thank you for your warm feedback. Please stay healthy
@16:20
1. Plank
2. Straighten back to ground
3. Hands sliding towards knees
4. Diagonal crunches
5. Ankle touch
6. Knees at 90 degree angle & contracting abdominal muscles
7. HIIT
hey i just wann to say thankyou...i lost 20 kilos in 3 months due to your advice and knowledge..eating healthy and walking ..i was shocked at how much weight i lost i was 93 kgs now im at 73 and now am maintaining .
THANK YOU...YOUR A LEGEND.
Well done...you're so determined!
unbelievable
Lost 22 kg during 6 mnts... Keto/carnivore! 63 yo.
I’ll add my penny too: English is not my first language, but the way you explain and how slowly with proper pronunciation, o my. So grateful. Thank you 😊
That’s cute . In America we call it two cents :)
this!
Vanessa Marez 😂🤣 uk bows here
Liz B but I also agree . Isnt he fantastic on how he explains things ? I’ve learned so much
You ARE english, yohr typing is perfect Xdd
I am a visual learner. This may be the best explanation I have ever received.
Thank you wcouch8. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. I spend so much time on it because when we get "the why" and the mechanism we become empowered for life . Comments like yours makes it all worthwhile. 😄
I am slightly confused with your instruction in this video. I was watching your previous videos where you was suggesting not to have fast aerobic activities meaning let the body go over meaning that we are putting to much stress and that will work opposite. In this video you are recommending to do fast exercises such as bike. Is that a difference between aerobic and running the bicycle?
Thank you
natalia gechka,
If he doesn’t get back to you, he was describing HIIT high intensity interval training that is all about resting heart rate and max heart rate for your age group etc.
It is alternating a short intense interval, and a less intense interval.
It involved few repetitions.
He usually mentions 5 repetitions, because the goal is the increase in our own natural human growth hormone.
He has other video that explains it better than me.
Because it works with your maximum heart rate for your age and fitness level I suppose, it is something to clear with a MD if you have other medical conditions, or if you are sedentary or very inactive to begin with.
It is highly beneficial, if you find out how to do it the right way for you.
It doesn’t take much for me to reach maximum heart rate, because I am very out of shape, so my HIIT is not your HIIT.
..and, absolutely, my HIIT is not intense exercize video HIIT.
..maybe not yours either.
It isn’t really about strengthening muscles.
HIIT is all about the intervals and the heart rate.
@@nataliagechka1056 Could you link the exact video you mentioned from your last comment? Or at least write down the title of said video? Because unless there's cardiovascular issues, he's very consistent with his recommendation for HIIT/high intensity interval training.
@@drekberg you are a Gem.Are you on Instagram or Facebook??
10 Day Ab Challenge
1. 5-6 exercises(1 min each)
a. Plank 16:23
b. Abd brace 16:48
c. Abd Slider 17:47
d. Diagonal Alternating
Crunch 18:27
e. Lateral Crunch 19:17
c. 90° Pelvis crunch 19:50
2. Every 3-5 day 22:30
a. HIIT
thanks
Thanks
Thank you. God bless.
Bless you!
Dankeschön ☺️🤗🙏🏼👍🏻
I am ballet teacher and I am 67. I developed a exercise based on my 60 years in ballet . It's very unique and restore the body to move and repere correctly in a healthy way. I am very grateful for this video. It helped me to understand once again the anatomy and fisiology of our bodies. Thank you!
Absolutely amazing video. I don’t care how much you know about exercise or how much time you spend exercising or what you think of these exercises. It’s the part where he connects exercise to brain activity. I’ve never heard it put this way, and it is very liberating to learn it.
i can't be the only one feeling like we finally found the guy who knows what the eff he's talking about.
🤣
👍👍👍
@@At_the_races bro, the eff is my jam.
@@At_the_races
Eff off
Yep
This is the best Info I have ever heard. I can't believe this is for free. And the way he is talking is sooo understandable (I am german).
NO MOVEMENT, NO BRAIN.
Excellent. Danke Herr Ekberg.
Many greetz from Hamburg Germany 🥰
Bitte schön Herr Caffierro. 😄
@@drekberg
I am a (real) woman by the way and I can't believe that you answered on this.
Thank you 🥰
This is the knowledge I was also looking for! No one is telling you even in a gym. Will integrate this.
I go with Toni in her statement.
Best regards from Luebeck in Germany.
@@reginafischer4600
Hallo Nachbarin.
Dr. Ekberg ist echt toll. Solltest dir viel reinziehen.
Lieben Gruß 😘
Very true
Flat back is so important. Any bench or floor exercises.
I'm 67 and no back or joint pain, sooo grateful. 💪🙏
Thank youuuuuu for pointing out the arching of the back, there are way too many videos that done like this, uncontrolled, weak positioning, and they’re just using momentum instead of the controlled movement of the muscles. Too many videos by “trainers” that are just plain incorrect. Thanks for the clarifications! Much needed on TH-cam.
You're welcome Bal. My pleasure. Glad it was of value. 😄
*Contents Overview:*
0:03
Metabolic and Hormonal
Crunches?
Misleading
Wrong
Dangerous
100M
Let's Do It Right
Get Results
Don't Hurt Yourself
3:08 Anatomy
6:50 Wrong Exercices
10:11 Does this work?
95% Insulin & Cortisol
5% Exercice
13:33
16:15 ‼️Good Exercices #1
16:46 #2
17:45 #3
18:26 #4
19:09 #5
19:36 #6
20:43 #7 HIIT High Intensity Interval Training produces growth hormone:
15 secs running uphill, 15 secs rest, for several minutes
22:26 10-Day-Challenge
Thank you so much!!!!
My hat goes off to Dr Eckberg being board certified physician and international athlete myself.
You exceeded every expectations.
Great work!
I'm so mad about those "fake trainers", who give the worst advice to people!
Thank you for this video. I've had lower back pain and quite a bit of belly fat growth for the past 15 years. I just did my first pain free workout for my abs, thanks to your video. I'm taking your 10 day challenge and look forward to reporting my progress. Loving your videos!
Now I am afraid, for it was one month ago :(
Whats the update? How did the 10days go?
No wonder my hips are so tight…. Driving long distance, hurts… this 54 y o needs to get in shape! Thank you for sharing your knowledge!!♥️
@@Scarycandy I can't stand when people say they will update and never do. Why bother commenting that?
@@lizzsantioni1542 Yes I don't like to drive. I noticed my right leg hurts a lot and so I try and get chauffeured around lol
16:22 Plank for 1 min
16:49 Abdominal brace. Push back flat. 15-20sec hold, 5 sec rest. 3-4 reps
17:45 Hands slide upto knees. 20-30 reps
18:25 Diagnol crunch (40-50)
19:09 side toe touch (80-100)
19:45 Lift knees up from 90 degrees. (15-20 sec hold, 5 sec rest. 3-4 reps)
21:25 Example of HIIT
22:32 Challenge
I’m going to try these exercises. I’ve done Inclined sit-ups while holding a 45lbs kettlebell for sets. I have never experienced abdominal muscle fatigue or soreness the next day. Viewing this video, now I suspect my hip flexors were doing all the work. I’ve been doing intermittent fasting and low carbs, no sugar, eat more fat, no alcohol. All of these changes have done more for my waistline than all the ab videos I’ve been performing previously. Thank you so much!
Such an enlightening video. Had no idea how muscles are connected in stomach area. Fourteen years sitting at a desk totally changed my health & now understand why, add to that 18 months in Covid after retiring. I can barely walk 10 minutes without feeling totally exhausted. Lockdown here in Australia has gone to insane lengths and is affecting body and mental health as well. Will start these exercises and hopefully find a way back.
I am 63 yo. 192 cm, 92 kg. Nothing gym. Only keto/ carnivore. Did lost 22 kg during April - October. Now planning gym. Be blessed, doc! Novorossiysk, Black sea coast.
Vegan here, for decades, very healthy at 77 but got a bit of a belly plan intermittently fasting has a good effect. Will try longer fasting. Interesting and helpful information.
I am a Software engineer and my wife a doctor / Dietician , we both follow your videos as they are completely scientific and are explained precisely. Last year i lost 12 Kgs in 45 days by taking Zero Carb diet on my wifes guidance, but your videos gave me strength and to understand whats happening with my body during the regime. You are really helping a lot of ppl. Thanks.
Encouraging Thanx 👍🏻
You're welcome sanjay biswas. My pleasure. Glad it was of value. 😄
Thanks
That totally makes sense, most of TH-cam exercises leave you with back pain and then no temptation to keep doing them, but I usually do these ones that you mentioned when I wakeup and I need to get rid of my back pain and they are so comforting and strengthening at the same time.
as usual truly informative! thank you
You should be the surgeon general of this country for life.
The more sbd is able to explain complicated things in easy, short sentences, the more you can trust he really understood what he is talking about. Well worth watching.
You are so clear and thorough, I have this stubborn belly fat, (age 60) and I am starting this today. Thank you so much.
Finally, a video that tells the truth about crunches. Struggled for years as unable to place my spine on the floor no matter the position of my body (still can't). Anyhow, practicing the above and feeling my posture getting stronger when sitting. Felt what can only be described as a stomach muscle working when exercising yesterday and it's only been a week. Thank you, Dr. Ekberg.
Suggestion: Please create a video on neck strengthening for floor exercises. As my hands are occupied with the above, my neck is unable to pick up the slack and quits before my tummy does! Office work I'm afraid.
This video should be required viewing in every physical education class
Yes am agree not only in physical Education but also in all gyms
The government doesn't want people to be healthy because healthier people are harder to control and manipulate.
@@andrewtateisinnocent777 Just saying Hi! I know you from Jeromes FinallyFasting channel. I hope you’re well.
@@ingridr8917 i think you got the wrong guy
@@andrewtateisinnocent777 not to mention the money that is made off of unhealthy people they can throw Rx at.
Wow... 🤯 my mind is blown away. I'm turning 50 this year and I have been in menopause for the past 4 years... Yes ... full menopause ... not perimenopause! And I gave up on trying to get rid of this belly fat ... Beside the thought of lipo🤦🏾 But this video has given me some hope. TFS Be Blessed
One minute in and I'm sold. You are an excellent teacher.
Thank You Pako Moshaga. I'm so glad you found it valuable and I appreciate the feedback. 😄
"These girls have never had a metabolic problem..." Indeed! 💕 LOVE you, Dr. Ekberg!
For real! Lol
I did these and my back pain went away then and there! WOW!!!
Here are the exercises: (I do them _after_ coffee and _before_ eating after fasting)
16:23 - Plank
16:47 - Abdominal Brace
17:46 - Hand Slide
18:27 - Diagonal Crunch
19:09 - Lateral Flexion
19:37 - Lower Abdominal Isolation Exercise
20:43 - The Game Changer - HIIT!
22:26 - 10-Day Challenge
Good luck!
@Soidog23 "A true blue spectacle"! 🤣
How do we know what our safe max heart rate is ? Everyone is different?
@@maximussilverstacker3928 Bell curve.
Oh my gosh! I was doing a DAILY ab workout from one of the channels you featured in the do-not-do-this example. I was one of these people with painful hip flexors and a sore lower back 🤦🏻♀️ thanks for your video
2 years on, this is STILL the best belly control video on the internet....period.
Stimmt. Ich hatte nur Schwierigkeiten, so einen Felsen zum Üben zu finden
My HIIT is stacking firewood. I was terrible at it when I first started. Now I notice quite a difference. Half way through the pile now.
Thank God someone with authority pointed out the bad advice being promoted on TH-cam! This is a very important vid on the subject of belly fat reduction.
I was already doing some of these, in addition to walking roughly 30,000 steps per day; but I haven't done high intensity training in years. I think that's going to be a game changer!
Stop the cap.
Dr. Ekberg: You are such a gifted teacher. I have followed your videos for a little over a year now, since going keto. It's been a life-changing experience. Thank you.🙏🌹
Thank you Eliza Beth. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help me help more people by sharing the videos. 😄
This is absolutely amazing Masterclass. I always had back problems and Im someone that stays sit for long periods of time. Watching this video I now understand how my body reacts to certain exercises... its always my back that suffers the most. Thank you Doc for such an amazing explanation. Im also started on OMAD a week ago and even with no exercices so far Im already seeing results, even thought Im not obsessed about losing weight. Im more focus on eating better, being patient with myself and allowing my body to do its work.
I just did core exercises and crawled to my tablet to type this to say thank you Dr Ekberg.
Thank you, Dr. Sten, for the many ways you have helped me with being a more healthy person. I wish all my loved ones and others would listen to your information. So many closed minds out there. I AM 81 AND WONDER IF THESE EXERCISES ARE SAFE FOR Me. I walk 3 miles five to six days a week, eat low carb/keto, and practice intermittent fasting and have lost 30 pounds since March 2020. My weight is now in a safe range, and I want to keep healthy and have a very healthy BRAIN.
Please advise.
I have to thank you, I woke up this morning and realised the hamstring pain I usually have was nearly gone. For the past two years I have had terrible hamstring pain, have been to two physios and consulted an orthopedic surgeon. I have a sitting job, but I love to do long distance hiking which I felt was in jeopardy due to my hamstring pain. After doing your exercises here, only a few times I will add, the improvement is incredible. Thank you so much.
Im on! Starting today. Im working as a shimney sweeper for 34 years and have problems with my lower back 5-6 times every year. This maby helping!🙂
Pit Master:
Chim Chim sheree!
17:17 Dr. Sten Ekberg's workout platform is magnificent. How beautiful of the scenery! 🌳🌳🌳
Thank you Eppie Chan.😄 It is breath taking up there. Bell mountain Georgia.
WHY R U DOING BELLY EXERCISE ON A BIG ROCK? ON THE FLOOR SHOULD BE ALRIGBT.
نعم. اشكرؤك. جزيل. اشكر
I reduced my stress with ashwaganda and magnesium..and a good life :)
Those 3 exercises are what Ivan Rusakov’s do for the Abs workout on his channel.. knee touch, side touch and diagonal crunches, so I guess his abs exercises are truly effective.
Christiano Ronaldo too
Dr Sten Ekberg, you're a health hero, saving a lot of people, making us well informed and healthier. Keep up the great works. I'll join your program.
Thank You Ferdi DelaPaz. I appreciate it. 😄
You are no 1 Dr Sten. As I have kids, nearly turn in 40 years old. I think o suffers bloating, always having tummy even I look skinny. I will try these exercise & let u know. 🙏🏻
Thank you Tina Le.😄
Maybe you are eating grains and vegetables? Eat more meat fish, lettuces, berries and whipped cream.
same here I'm 43 50kg but have a fatty belly no matter how I ate less eating twice a day if possible still same. I'll lose an inch when I eat 3 times a day it go back again,, I guess it's genetic cos my mom's family are quite big
This video may have just literally save my life, best in depth explanation I have ever seen and hear about losing belly fat, and i have seen a lot. Thank you Sir. I accept the challenge.
I have purposed not to be skipping any of the ads in your videos, so help me God. Its the only way I can show my gratitude for all the information am learning. Thank you so much
Love it. Almost all the “Ab” workout videos I see on social media and TH-cam is really just hip flexor strengthening exercises videos. Doc knows what’s up.
Thanks for this. I have had pretty bad back pain for awhile. Been going to a chiropractor and now I believe doing these exercises will help strengthen me back up.
By the way Doc, I lost 53 Lbs , cut my diabetic meds in half , BP meds in half and all do to Keto low carb and the help I gained from your vids. 15 lbs from my goal weight
These exercises work much better than I expected.
This man is a saint.
Thank you Helen Lauer. That's very kind of you. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help me help more people by sharing the videos. 😄
I love so much your effort to give a deep impulse to heal all our civilisation issues. Thank you for just always pressing my right buttons for my healing journy.
Thank you Erich Hartmann. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. I spend so much time on it because when we get "the why" and the mechanism we become empowered for life . Comments like yours makes it all worthwhile. 😄
Yep ! I’m a 59 year old flat bed truck driver . I’ve been doing tabata and other dumbell workouts in cab of truck. And heavier barbells at home! And I can attest to back aches ! And now it’s the hips for sure!
That's the type of channels I've been looking for for so long ♡
I needed a scientific explanation not only just some exercises
Man I really got a lot out of this video doc. I had my lower back fused last year and have gotten out of shape badly. I started working out again but have stayed away from ab exercises because of my L5/S1 surgery, after this I’m ready to give it a shot. Great motivation.
Also try the McGill big 3 to stablize your core, that really helped me
What did your Dr say caused the L5 S1 problem? This is information you need to share with your children and grand children
شكرا كثيراً على هذه المعلومات فعلا كنت اتعب ظهرى وانا لا اعلم تمارين خاطئه تؤذى ولا نعلم
Phenomenal video! As a fellow physician I really appreciate you sharing such medically valid but simple to understand information that all has data to back up! Subscribed!
I am trying to learn about hormones, amino acids and peptides! I have had a belly (apple tummy) for a long time so this challenge will be a good one..So many misleading videos on the youtubes! Thanks to the doctors who truly are informed like Dr. E and for this channel!😆😎
You are welcome S M. It was my pleasure 😄
Of all videos about abdominal exercises i saw on youtube, this is the only video that i 101% agree.
Thank you Dr. Sten Ekberg for this. You are a Physiology Doctor i guess. 😊😊
I am so grateful for this video. So much good information. I started the 10 day challenge today. I'll leave another comment in 10 days . I hope and pray
I remain consistent! I am LCHF with 18/6 IF. Trying to raise the bar and achieve Keto 20/4. You are the best Dr. Ekberg!
What happened?
How beautifully and thoroughly you teach us the most intricate subject!
I always feel a sense of calmness and relaxation by listening to you.
Gratitude💗🙏
Thank you ashish gupta. I really appreciate your feedback. 😄
Usted es una persona que proporciona bienestar a la humanidad, y además con mucha honestidad. Dios lo bendiga!!! Saludos desde Venezuela 🙏🙏🙏❤️❤️🇻🇪🇻🇪🇻🇪🇻🇪
Thanks Dr. Ekbert, your video is very informative and interesting!🙏🏽 I do abdominal exercise every morning after my morning devotion and I have abs of steel , but your method is more relaxing and helps to minimize the stress that my current work- out puts on my back. You do look lean & mean, so it is obvious that you have a healthy lifestyle. The view from your workout rock 🪨 is absolutely breathtaking. Keep up the good work and stay safe! 🙏🏽❤️🇯🇲🙏🏽
A very enlightening video, thank you for this Dr Ekberg. I can happily say this is the most comfortable I've felt during and after a workout, but still feel that the right muscles have been engaged. I appreciate your work, thanks again.
Thank you Ryan Taylor. I really appreciate the feedback and I am thrilled I could be of help 😄
@@drekberg this is great ... have you made a video about ...when ..you should workout if you are on one meal per day ?.. very interested
@@fransonferguson2979 p
‘
I agree with you!
Dr Sten. 1.There is supposedly a limit to the HIIT heart rate - especially my age of 84 (6ft/150Lbs/waist 36 inches sucked in and 38*) relaxed - you did not mention this and perhaps you can - before I check it elsewhere.
2. Which is more suitable for all round exercise - bike or rowing machine?
* Yes, waist reduction (and general fitness) is what I'm now working on
Great explanation Dr Ekberg didn’t know that about the signalling to the brain thanks 🙏 👍
Thank you savariaxa. I really appreciate your feedback. Watch some of my other exercise videos for more on that.😄
i have to joined, because this guy is worth every cent
Thanks Dr.Ekberg, excelent demostration of the correct exercises to get rid of belly fat, beside your scientific explanation.
Lately I've going through a lot of stress as a consequence the cortisol invaded my stomach. I'm 64 years old , but despite of my age, I had flat stomach. I take care of my diet, trying to eat healthy and also controlling my weight.
I'm gonna star working out with those excercises and continuing with my daily walking of 30mts.
Your channel is absolutely pedagogical.
I really like the simplicity of your teaching.😀
16:20
Exercise starts here
💚
Thank you UQON. And the vital information starts at 0:01 😄
@@drekberg yes all video worth.😍
@uqon you are missing out if you don't watch and understand the first 16 minutes. Also - ACTIVATE YOUR BRAIN! It's good for you!
@@drekberg *mic drop* :D :D :D
@@drekberg
Dr.Ekbeg, could you explain why some people are eating high carbs( bread and rice) 3 meals a day and still skinny while some are not ???
2 hours ago
I'm fast
For me reduce my carbs intake and VCO help a lot to reduce belly fat
But yes I want to do this also
Thank you
💚 From Indonesia 🇮🇩
Thank you UQON.😄
Was looking for something like this for years. So glad found this. Will start ASAP. Thank you for your honest and doable videos. They make us feel successful at what we aim to do instead of feeling like a failure and demoralized.
This makes a lot of sense your exercises are like a yoga type- Slow stretching and the benefits are much, much better then the wrong way I have been working on for months. I will definitely stick to your exercises Doctor. Thanks again. Great video!
Such good information. I have been a group fitness and yoga teacher for 40 years. You have imparted some of the best quality information I’ve seen online. Thank you!
This makes more sense than anything I've ever seen about set ups and the like. Great job, this should have been called "How to save your back" [ while you still got one].
These exercises match what Physical Therapists have given me.
Thank You James Kelly. I'm so glad you found it valuable and I appreciate the feedback. 😄
I wonder if you could make a separate clip of the part where you're doing the exercises? It would be wonderful to just click and start doing the exercises. 🙏
Wow, I'm absolutely blown away by your teaching skills! Your ability to break down complex exercises into simple, easy-to-follow instructions is truly impressive. Your passion for fitness shines through in every video, and your enthusiasm is infectious!
What's even more remarkable is your courage to share your expertise with the world despite the language barrier. Your dedication to helping others achieve their fitness goals is inspiring.
Your videos have been a game-changer for me, and I'm sure for many others as well. Thank you for sharing your knowledge, enthusiasm, and passion with us. You're making a real difference in people's lives, and that's something to be incredibly proud of!
Keep up the fantastic work, and please know that your efforts are appreciated and valued by many!
Wow I learned a lot from this!!! I do the plank! Thank you doctor Ekberg 👍🏻😃
You are welcome pixsie doll. It was my pleasure 😄
Such a great video--thank you! ❤️ Lisa
Thank you for your interesting video. I'll start today .
Wonderful
Nice
You're welcome LisaLisaD1. My pleasure. Glad it was of value. 😄
thank you!⚘
اطلاعات بسیار مفیدی بود.واقعا از شما سپاسگزارم.
دوست شما از ایران
I have a lower back injury. ..... I'm watching those exercise examples wincing 😆🙈
Just to note, your workout plan is pretty much my new gym plan that I've created for myself ☺️ I've been intermittent fasting for about 2 months now so I've joined the gym to take it to the next level. My only aim in joining the gym is to strengthen my back injury & do a bit of HIIT on the bike.....& here you are solidifying my plan 😆👏 The back exercises you're doing are pretty much the ones a physiotherapist showed me 20 years ago when I first injured my back. Of course I never did them back then. I was young & foolish. But now I'm determined to strengthen my body & so I'm going to do these exercises. In fact when I went for my gym consultation the instructor was a bit confused at first cos I refused to get on any of the cardio machines 😂😂 I said no chance, I'm building my fitness up from the inside & so I'm only doing core exercises like you've shown ☺️ Thank you. You've made me feel like I'm on the right path ❤️
Doctor, can you please do a video on rebounding on a mini trampoline. It is definitely something you can shed a lot of light on. They claim its 50% more effective than running.
Thank you
Love the detailed videos.
What about lifting weights, is that a aerobic exercise? Im following your advice on diet, fasting and I'm loving it. Whoever thought I could eat so well... lol. I was in the low fat loop for years, so draining that i just gave up. Thank you so much for this channel, my husband and I are watching everyday..❤❤❤
This one hits home for me
Thanx
Thank you clint harris.😄 Excellent
Absolutely refreshing how you present the bigger picture of the body as a whole and how you laser in and put it together with easily understood explanations. Thank you!
This video is pure facts. I did this for 5 months and shed a lot of weight. I eat little to no carbs and this is the easiest thing to do.
Simple and Easy Ab Exercise 17:18
HIIT 21:25
10day challenge 22:29
Just randomly clicked on this video and was transfixed. This is informative and thoughtfully put together. Thank you for such priceless information 😀
I just cannot believe how right this Dr. is.... prolly one of my greatest finds on internet ever.
Loved this video!! Looking forward to seeing what kind of results I can get. I’ve done all the things that strain the back. This was so much more comfortable but I can still feel the muscles working. Thanks!!!!