ABS 101 - Step by Step Six Pack Plan! (TARGET EVERY AREA)
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- เผยแพร่เมื่อ 26 ส.ค. 2024
- If you want to get abs then this is the video you need to watch. Here I will break down for you everything you need to know about getting a six pack fast and how to construct your ab workouts in order to waste no time in doing so. It starts with the anatomy of the abdominal muscles and realizing that a complete core is not just the abs. You need to hit a few other key muscles if you want to get your core to look the best it can.
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Before getting into the anatomy of the core muscles however you always need to first question the quality of your nutrition. There is nothing that is going to give you a six pack unless your body fat is low enough to show what you have worked for. Not even hours of cardio are likely helpful enough to getting you to a body fat goal low enough to reveal a shredded core. Your nutrition is and always will be paramount to getting a low body fat that is capable of showing visible abs in any light.
That said, back to the muscles that make up the complete step by step ab picture. You want to focus not only on the obvious rectus abdominus muscle but also realize that there are two main ways to hit it. You can influence the lower abdominal fibers more with bottom up movements that initiate the movement of the spine with the pelvis being moved towards the head. Vice versa, you can hit the upper fibers a bit more effectively when the shoulders are moved towards the pelvis.
Either way, exercise selection is going to matter here as well as the method in which you are performing the exercises and the equipment you use (or forget to) that will take you to another level in ab development. On that end, many people forget that the ab muscles have a contribution of type II muscle fibers as well. This means that they respond well to explosive training and can hypertrophy with the right weighted exercises.
Many people shy away from these thinking that it is going to give them a bulky midsection but that is not the case. Instead, it is going to help you to get blockier abs that stand out more than those that never include this type of training. Performing your reps explosively like Steelers All Pro wide receiver Antonio Brown is doing in this video is another key to getting abs that stand at attention in any light.
Next you need to be sure you are focusing on including exercises for your obliques and serratus. These muscles run on a diagonal angle which suggests their high importance in the rotational ab exercises that you should be doing. Many options for hitting these muscles are included in this video but just be sure you are doing some of them since you can’t overlook these when it comes to the overall picture of getting a ripped midsection.
The transverse abdominus is also an area that you want to focus your efforts on if you want to keep a flat belly and good muscle control of your lower abs. It is easier to activate if you understand the concept of proper breathing with your ab exercises. You want to be sure that you are exhaling or breathing out but cinching your stomach muscles down (not pushing them out) if you want to develop these muscles properly without causing your ab muscles to protrude or bloat.
All of these things are important when it comes to getting ripped abs, you just have to have a game plan for doing it. If you are looking for a complete step by step program for getting ripped abs in time for Summer by training like an athlete, head to athleanx.com and get the ATHLEAN-X Training System. Use the same workouts used by today’s top pro athletes to build ripped athletic muscle quickly.
For more videos on how to get a six pack fast and the best ab exercises for getting ripped abs, be sure to subscribe to our channel here on youtube at / jdcav24
I put together an intense ab workout that you can follow along in real time. The best part? It only takes 7 minutes! - th-cam.com/video/DHD1-2P94DI/w-d-xo.html
do you do tutorials? because I tried some exercises (like the one at 3:30) from your old videos but struggled in the execution and form even with regressed versions such as reverse crunches and I would've loved to be given advice based on my situation with those stuff back then. I wanna be able to do those exercises properly without holding onto something or using some sort of anchor and definitely no putting my hands under my back either.
Hey Jeff, I am looking for the ABS video that you classified the best ABS workouts for Total body, power, metabolism, hypertrophy etc.....Can you please send me the link?
Legend goes, when Jeff proposed to his girlfriend, he did not get on a knee. He squatted to prevent muscle imbalances while lunging.
The version I read stated that he proposed twice, once with each leg, to prevent imbalances, but I may be mistaken.
This comment is legendary!😂
Matt Geier please keep this type of comments coming
Lmao I remember when this was a thing a while ago 😂
Matt Geier No, he just did alternating plyo split squats till she said “yes”
"no matter how much cardio you do, you are never going to outrun a bad diet"
best workout advice. period.
Unless your black lmao
(Mohamed Hersi) wtf does being black have to do with it?
Ethan Sams enhanced genetic potential 😂
One Imaginary Boy that is true my guy in my sport i burned about 1k calories a day but got home and ate alot lol. I gained muscle but struggled to lose weight
How much better performance, would it be if the nutrition is there?
Cmon Bra obesity gene runs in all races, Sup with that high diabetes rate among
African-American/Blacks?
Thats why 2pac said "we got to change the way we eat, live and the way we treat each other.
If u ment your comment; or its intent was to be humorous,---it was funny.
Junk does not belong in a serious athlete, bodybuilder or fitness enthusiasts. Go see what LBJ eats before a game.
One love.
I cannot belive we are getting all of this information for free
@mecanicotop shut the fuck up the INFORMATION is free what you do with it is up to you
@@onaj8829 LMAO LMAO LMAO LMAO 😂
JellyMan11 you shouldn’t have to pay to better yourself
Xicoi Peguero unless it’s in blood sweat and tears
I agree - especially for someone like me who knows little about nutrition and exercise
when jeff busts out the markers you know its getting serious
Papa Smurf, your profile pic 😂😂😂😂
Lmao
fr
Yes I freaking love it the markers make me laugh everytime 🤣
Jeff is the man
Consistently the best fitness channel on whole of youtube!
Aditya 2nd best. THENX 1st.
Yep
Olando Fuller is you enjoy calisthenics then yea THENX better, but overall Jeff is better
Olando Fuller But Athlean-X doesn't need hot chicks in shorts showing off titties and booties to get more views. So Athlean-X is best.
I agree
04:57 - Even the dog is getting his abs ready for the summer. Jeff even motivates his pets.
Faster Fitness omg hahahhah
Faster Fitness xD
Excellent observation! 💪😃
😂😂😂
Athlen-PETS.com
3:30 exercises for lower abs
3:58 tip for upper abs (create back arch)
4:34 exercises for obliques
4:55 exercises for serratus
11:02 exercises with weights
5:22 rule for sequencing the exercises
7:17 tip for breathing
A. Breathe out at the exertion.
B. Sinch your abs as you're breathing out.
8:59 tip for full extension of the abs.
A. Tuck in a towel under lower back.
B. Incorporate exercises on a ball.
C. On hanging ab exercises extend your legs behind your back.
11:36 train abs explosively (include high velocity movements), don't train abs slowly.
thx.
can't thank you enough my man
Thk u dude
Doing a diagram on your own abs is such a power move
Right I was shocked😭
I just drew some on. Ultimate power move
I opened the comment section to write this. :')
Flexing without flexing opaf
That boy V Shred taking notes 📝
BlackySpeakz LOL
Yoo BlackSpeakz nice seeing you here lol
now is BlackySpeakz swoll af?
Dude u are fucking everywhere wtf
Godzilla R34 leaching
EDIT: that fkn name tho
4:57 The dog doing crunches too lol
YES! Even Jeff's dog is working out. That's when you know your trainer is f-ing hardcore.
Lol now i gotta delete my comment 😑😂👋
hahah lol noice
I fucking died ahahha
@@JonDoe-nh2zm HA!! Me too, I don't want to take that away!
"that damn Jesse has 8" 😂😂
Jealous Jeff 🤣🤣 I love it 😆
🤣🤣🤣🤣🤣
His wife says she has seen 10
Okay I hear him refer to Jesse multiple times who is he?
@@talknschwift5120 have you never watched more than a few videos of this channel?
Here we go:
1:20 Rectus Abdominus
2:20 Obliques
3:05 Transverse Abdominus
Gabi Gabi you’re giving people a disservice by shortcutting this video. Jeff doesn’t ramble on and on like others. Everything out of his mouth is a scientific goldmine wealth of knowledge to help a person out to look amazing.
Obviously you watch the entire video first and then you use the time stamps when you're at the gym and you quickly need to rewatch how the exercises are done. I think it's great when people take the time to make time stamps in the comments. It's really helpful for quick references.
Thanks!
I appreciate it Gabi. He does tend to educate too much at times and it’s great to be able to cut to the point
How dare you add time stamps for an AthleanX video, heathen
Jeff is great. He saved a lot of us from getting injured. Huge respect for this man. He is the best in his field.
He’s not the best he’s just the only one that uploads to youtube
Vídeo starts at 0:00
thank you, your awesome. What would we do without you.
So old
Ends at 13:26
Haha haha I think I’m the only one that understood what you wanted to say
God bless Jeff for keeping it real, nothing but knowledge from 0:00 and on
Literally snacking on Frosted Flakes while watching... yes, I feel your judgement, and I deserve it lol.
Hubbalc Get Cheerios they’re made with whole grain oats only like 7g of sugar per serving (22g carbs). They have a couple good flavors I like the berry one, and they make seasonal ones too.
Cheesy fiber snack and plain Greek yogurt and cheese protein chips..the health nut equivalents of doritos cheezits and sour cream. Mmmmm
Bro honey bunches of oats are perfect,6-7g protein,less than 7g sugar,low sodium and only 25g carbs (mini wheats and other cereals have 50 if not more sometimes
Get the app 6 pack promise from athlean x . It tells you (if you can afford it) good meals and snaks
@@annanicholson5309 no. NO. NOOOOOOOOO. NOOOOO. NO. NOO. OKAY just,, just no okay. no. Fuck plain Greek yogurt. The flavored kind is disgusting therefore plain is worse
"your'e never gonna outrun a bad diet"
Challenge accepted
It's true I've worked out for ages even with optimal training I saw the most results with a good diet
4BZI Random if workouts are king nutrition is truly queen, and recovery becomes Jack
@@slightgrinful True, but nutrition could honestly fall under recovery.
And you failed.
And *consistency* is the ‘Ace’
If it weren’t for Jeff, I’d still be watching and getting advice from Mike Chang
StreamyGiant144 I completely forgot about him tbh
me too
StreamyGiant144 Sixpack shortcuts lol!! Forgot about that guy. Wonder how he's doin
Hahhaha cracked me up.
Bro so true😂🤣
In the 20th century there was the fitness legend Jack LaLanne and in the 21st century there is a new Athlete legend trainer and his name is Jeff Cavaliere. Hopefully someone from ESPN can see this and contract with Jeff to give him his own weekly show. Thank you Jeff for educating all of us; very appreciative and grateful, best of success to you always.
iqratube yes Jeff is great. But "Dr."Oz? Isn't he a huge quack?
jeff is perfectly fine on youtube!!
I prefer a youtube channel. It would be hard to watch for other country. And you can have access anytime to a given video.
iqratube Dr. Oz is fake garbage
iqratube 'Oprah Winfrey' and 'brilliant' never belong in the same sentence.
9:47 I've already done that today.
😂💀
underrated
Bruh fuck sake 🤣🤣🤣🤣🤣
4:08 Jeff's dog is playing with the ring:
Jeff thinking: "Wrong - How playing with your ring is causing you to lose gains"
😂
I think I need those muscle markers to draw my six pack😗
theTimothy Talbot lol
XD
Same
This made me laugh a lot more than it should’ve
😂🤣
I've been watching your vids for a few months now and testing out the different bodyweight exercises you've shown in your videos. (I'm not doing anything even to the point of fatigue, just like 15 minutes every day or every other day) I've been losing weight steadily all the time, with a couple hundred grams of weight loss per week. Today I noticed that my weight has actually started rising again, while at the same time I can clearly see the outlines of my abs, and my chest is much more defined as well, so the weight gain has been just muscle.
Just wanted to thank you for doing what you're doing. Even if someone simply doesn't have the time or the equipment to do "proper" training, your exercises and nutrition tips really work, even if someone puts in just 15 minutes a day.
I've been doing the same thing and seeing the same results but workout more frequently
Im late but what excersises have you/were you doing? I want a visible six pack all the time (only can see partially in the mornings and in good lighting & when im flexing) and trying to go to ~12-13% body fat at least, but not sure what excersises to do. Im pretty sure I'll be doing a good amount of cardio w/ going to the pool and maybe running for cross country but thats it.
@@DonutzandGravy Caloric deficit.
grats brother
@@DonutzandGravy same
I thought those obliques were ribs, I'm dumb lmao
Me too, thought I just had weird ribs 😂
you can't see Jeff's bones he is covered in l muscles
Same here
Mine are ribs.
Ribs do not run diagonally.
Possibly the best video for understanding abdominal physique, ever. Anatomy, (some) examples, helpful tips; it has so much to learn from.
"How do you make your abs pop?"
Pulls out the muscle marker.
Who else thinks Jeff is the best fitness trainer on youtube?
Agreed
Everyone
Do you need attention?
jack p yeah
who else think this is a cheap way to get upvotes?
I’ve seen a majority of your videos multiple times. I’ve taken high level fitness classes plus the knowledge from you made me look great.
Jeff is the greatest for anyone reading this.
This is probably the best ab video on TH-cam. Clearly explains what you are working.
"No shortcuts" is the absolute worst thing you can hear in May haha
Ahmad Hussain Ramadan kareem
Mr. Hypertrophy you too bro
It’s the truth people should have known this is winter, now they gotta cram and barely look better for summer
If it was easy everyone would be walking around fucking shredded like Jeff work hard and results will show. Their called shortcuts for advertising purposes because people buy into that shit. Just keep working hard and don’t give up man
Just drink detox tea every day and watch sixpackshortcuts
I've been going to the gym for almost 2 years I think I'm ready to start working abs. Not for a 6 pack but I want to have a strong core for lifting more
I’ve got 3 months to get solid abs, I have a flat stomach but it isn’t strong. Will say my results midway thru june
Edit: I managed to finish without many disruptions. I lost some weight but my body looks much better now (with a full 6 pack). I was surprised to notice that my bench, squat, and deadlift all went up extremely fast once my core became the strongest muscle.
Good luck Buddy
Johndel Cabasag gl
good luck Trevor, shredded abs keep the vampires away.
all of you are homosexuals
GL!
3:31 abdominal inferior
4:02 upper abs
4:42 oblíquos
6:15 como organizar a sequência de exercícios
Replying to this for future use
Thanks!
@@zer0602 same
Hope TH-cam is paying you well for all this top notch stuff 🤑
Thanks coach!👍🏻
Rob Stevens I’m pretty sure he is or was the personal trainer for the nets
He gets nearly 500k per month from TH-cam
Name Are you absolutely sure? That’s 6 million dollars a year, meaning he could be halfway to having 1b in his lifetime. That’s an insane amount of money. Google says his company has a net worth of 2-3 mil but that could very well be inaccurate.
@@tylerburney8576 idk google said that he gets nearly 500k a month
Jeff is a savage, he got right in all our faces
Thanks for the great videos! I feel especially very fortunate that I'm a skilled English user when I can watch these super-high-quality videos in English without being troubled by language. Every top quality things nowadays pretty much comes from America and this is one of them. I know there are good ones in Korea but top quality, no doubt from America.
I’ve applied these methods for the past 3 months. I’m fairly lean at 158 lb 6’0 and had little ab definition, now Im starting to develop a strong looking 6 pack even while not flexing 💪🏽
how often do you train your abs and when do you train them during your other workouts (push/pull/legs)
4:08 love how you let your dog hang around in the gym. My dog always runs around my legs whenever I do the abs workout.
04:58 his pet is working his abs too..
no shit
This man’s a legend so much better then most ppl posting gym workouts
Dear Jeff you're a treasure and saving all of us regular gym folks.
You're the best man
Bottom up
Obliques and rotation
Top down
Serratus
Even though i got a certificate at college in personal training I feel as though I'm learning more watching your videos sometimes than I got in school. This is amazing freaking stuff! Thanks for putting this out there.
are you comparing your PT certificate with a master degree...for real!
This channel has been the most helpful out of all the work out channels on youtube!
It's amazing that we have such an awesome resource like Jeff. This guy is as legit as it gets and shares so much information for free. Its only a matter of time before I buy one of his programs to support this channel.
Jeff please do an abs workout video for people with lower disc issues
He did a video about fixing the disc
Please do a video on Diastasis Recti. I'm so surprised you mentioned the Linea Alba but didn't cover the stretching that can happen which can lead to back pain, poor posture and even hernias. I'm certain there are plenty of viewers who have this condition and don't even know it. Guys (and ladies) if you have a gap or even fleshy bulge that appears when crunching it IS Diastasis Recti and please do your research. You will be so glad you did. Most regular core workouts actually will make it worse from the pressure. My favorite fix I've found so far is binding the gap tightly with a towel or backstrap and doing half crunches to set it and strengthen it in its unstretched position. This is a very real thing that no one I've spoken with about it even knows exists and it blows my mind... As always lots of love Jeff and Jesse. Keep it going. I greatly appreciate everything.
how about we do a video where you shut the fuck up and go to hell you stupid fuck
What an pro. Coach , 13 hrs of lecture explained in 13 mins .. super class ..
Who is better than this guy? I admire his simplicity and his respectful approach towards his audience
You've been killing it lately. Even more than usual. Your like/dislike ratio is unparalleled. Keep it up.
Who can dislike someone who draws on himself :)
I just want to thank you Jeff for your six pack promise video because I can see my abs with great definition and it strengthened my core
i just stopped my gym program and went throught all your latest videos and made a new one ! i hope to see some miracles you are amazing
This is the best video on abs I've seen in my entire life. It seems so obvious now. You are a great teacher. Thank you.
Already liked because it’s quality every time.
That damn Jessie 😂
One of Jeff's top videos to date. Everything is this vid is a solid gold nugget. The best of the best.
good overview. One of few guys who talks about the most important skill and explains it properly. that is breething
I'm only 3 minutes in and the amount of knowledge I've gained is kinda stunning. You're a great teacher. Ok back to the show
Another meaningful, loaded with beyond comparison information and practical approach. Ever since I got hooked to Jeff's workout videos ; my workouts have become so much better. Jeff, You are an awesome coach and a person to share your wealth of knowledge to the masses for free. Stay Blessed.. 👍🏽
I’ve been watching your videos for months and can’t thank you enough!! As an industrial athlete I’ve never had significant abs. Diet is my culprit.
Watching you mark on your body is very distracting but very motivating!! Thank you
I'm a PTA student and I love your videos, especially the ones with the muscles markers, because I get awesome workouts and get to review the anatomy. It's awesome!
Lucky doing windshield wipers at 4:56 made my day
Saba Shoshiashvili lmao what the heck
If the free content on this channel is this good, just imagine what a paid training program would do for you.
Huge huge respect for jeff from across the globe.
Thanks man.
“You will never outrun a bad diet” love that!
to even suggest "standing ovation across the country" is but a mere understatement. God bless you sir.
This is actually a high quality video. Most of your videos at high quality, but this... it’s been a while since I’ve been exposed to new information. So subjectively, it’s a video with excellent content
4:58 muscle dog in the back doing crunches😑👽🌍💀
I'm 58 and after a serious diet change + hard work I am looking at a beginner 6 pack. Thanks Jeff 🇨🇦
You deal with important basic things like correct breathing and transverse abdominis training that are SO IMPORTANT and other videos just don't even touch. Thank You for sharing these crucial details. It makes a HUGE difference!
The massive amount of explantion you give is always sooo nice!!
Really makes you understand what you're doing better!
Thanks so much man as always!
THANK... YOU... JEFF, been struggling with the lower portion of my abs along with the serratus ! Best educational work out videos of all time!
I am aware diet dictates our bodies and success but I love hearing it every time. I feel like him drilling it like that serves as a good reminder to myself to remain honest about my food intake.
Side note:
Fruit smoothie: mixed berries, banana, milk, orange juice, cayenne, parsley, and turmeric, sometimes a table spoon or two of raw honey.
How much is to much of the above recipe in finished blended smoothie? I typically make about 32 oz and will drink it over a span of two hours.
My dinners are full hardy meals with properly prepared meats, greens, etc. I have never been one to cook very unhealthy and my problem tends to be portion control rather than food type control. I have to stay super active or I eat because I am not being stimulated.
Anyone who can offer advice on this information is welcome to respond; respectively of course.
One more thing:
Your videos on the lower back and hips have been helping a lot. I have always had the weakest lowest back. Over the past week I have been using your stretches, and excersizes to strengthen those areas and I can feel the improvement in my skateboarding just a weak later. It is small improvement but I noticed the extra ease I had in doing certain jump maneuvers because of the routines I have done. Thank you for this channel.
The greatest blog on TH-cam ever. Why because o keep coming backnhere to one video for info I forgot. Now that's amazing content!
THE MUSCLE MARKERS HAVE RETURNED!! Jeff, great video as always. You inspire me in the gym every day, keep up the grind 👏🔥
I'm a fitness youtuber..please help me reach 200 subs..thanks
Awesome video as always...best fitness channel..only fitness advice no bullshit 😊
Yes he's good but saying he is THE only one?... nah bro. Expand yourself brother.
Greg Smith when did he say he's the only one
Greg Smith Moron alert! Moron alert! I repeat. Moron alert!
fitnes faq chek this
Always learn something new w/ each vid. I like the tidbit in explosive ab moves.
Great Condensed Explanation and demonstration! Thank you
Love this breakdown! I've been struggling with the bloated look and couldn't figure out why until now! Thank you!
If there was a shortcut though, it would be advice from Jeff...
Always love learning more, as a massage therapist I appreciate the nerdy 🤓 muscle stuff. I'm a self proclaimed muscle nerd. 💪
I think this is the most I’ve learnt from any muscle group ever thank you
0:48 i was about to crack open a can of Mountain Dew (something i havent done for a long time as ive kept my diet clean) and Jeff starts his mini-speech on exercise not being able to fight a bad diet. I immediately put down the can and got a bottle of water (universal synchronicity or nah?)
Jugg Official Someone can eat like shit, and still have visible abs. How?
Intermittent Fasting. Done.
People need to update their archaic means of thinking and shift their old dysfunctional paradigms.
Kalvin Calvert
But why would you want to eat like shit? A bad diet isnt gonna help your health, even if there might be ways around it to make muscles show
I was eating a cheese burger and i felt like Randy from trailer park boys when he said " you need to watch what you put in your mouth"
Jugg Official i agree. You are right there. It will not give you better health compared to eating "clean foods" when comparing simply the foods eaten.
But, with that being said, eating with intermittent fasting allows you to still eat the foods you want and have the results you desire. Its putting the least amount of effort in and getting the most results. And not to mention the other several health benefits of IF like: Reduced risk of heart disease, cancer, and reversing diabetes to name a few!
Kalvin Calvert IF causes you to eat larger portions of food during an 8 hour window which puts stress on the pancreas to secrete enough insulin to help with the breakdown of the large portion of food that is being digested. This can lead to Type 2 diabetes in the future if you aren't careful and eating a crap ton of carbs during a IF
Ha I'm missing a lot of this in my ab routines. I need more weighted movements, more extension, and more fast-twitch stuff incorporated. Yep I'm trying to get ripped.
Your channel shouldn't be free my guy. Thanks for all the knowledge you give for free 🙏
I've watched his videos for awhile now and I never really understood how much I was doing wrong I tried the typical weight room workouts and never saw much, I started watching his videos from exercises do understanding how the muscles work and I can honestly say I've seen a considerable difference. Really loved the videos on ab workouts
Is it muscle ? Is it marker ? Nooo, It's muscle-marker xD
Bruce Lee said in his ab warmup to breathe in and out and flatten and crunch. Thinking about the TA.
BTW, get more colors for muscle markers!
This guy is the best- most knowledgeable, and informative! Thanks for all you do!!
Stick around to the end every second has such great knowledge! I'm going to incorporate some of this
Really like the markers - helps make your explanations clear - and the close-ups of muscle contracting is great. Great video. Subscribed!
The dog was doing some crunches too😁. 4:56
M-Square Parkour
Bitches like abs.
Bruce Dunn oh ya boi. 💪
Great explanation of what it takes to get great Abs. I'm 59 yrs old Jeff I want to get on more run at a great body. I have lost 20lbs and I'm almost where I want to be. I'm going to need some more help with my diet. If I really want my abs to show.
I am glad that you promote the full range of movement, so many people don’t.
“You’re never gonna be able to outrun a bad diet”
But watch me do it anyway Jeff
9 months gone....see any change?
@@devasyatakkar2834 guess not
10 months later, bad diet double lapping
The first three letters in your name are: F A T
Not likely. Wonder how fat you are now, 11 months later.
4:57 u can see Jeff's dog performing heels of heaven, while I just lay on my bed eating chips
Mannnnnnnnnn this has to be the absolute best and informative workout channel on TH-cam. Insane the amount of fixes I have made in my workouts and the way I train. Keep it up Jeff !!!!
Bro i just have to give you props for staying in AMAZING SHAPE ALL YEAR. Your future is only going to grow more and thank you for all the knowledge you've given me. Your a BEAST!!!Keep grinding
Would love an episode on how to get strength to extremely weak abs. Like if someone can’t do a pull up you have ways to build up to it. Can’t do any of the workouts. Need help
hi, i know this is a year late, but for your example of pull ups i would recommend attaching a resistance band to the bar (see th-cam.com/video/8XBrQ4AXe30/w-d-xo.html for example). The same can be done for chest/tricep dips (th-cam.com/video/IOlHTsmfr68/w-d-xo.html). press ups/squats etc are all about proper form, so don't worry about reps to start with - going 'until failure' is a good idea in this case, and you'll slowly notice that you'll be able to increase the reps over time with good form (i.e. go all the way down til chest touches floor and all the way up to near-locked arms). And be sure to train abs at least 4x a week for best results - 15 min sessions are plenty.
Hope this helps, and GL on your fitness journey!
Sachin G I understand the concept for pull ups and dips. I do not know of a way to implement this on abs. My hip flexors still take over and I have immense back pain any time to try and work my abs. My problem is only abs and building strength mainly in the lower abs without engaging my hip flexors.
Can I just draw in my abs with a marker and call it good?
That’s the secret to all muscles
What? NO No no no. You've got it all wrong. You NEED TO do the Spartan method of air-brushing them on. It looks a lot better and will probably stay for longer 👌🏻
Deep Kumar B S
Tell Leonidas i said THIS. IS. MAYBELLINE!!!!
Depends how much you shade it. 😂😂
yes worked very well for me. would recommend to everybody! best program that ive ever done
Hey Jeff I've been following and learning diff kinds of you tuber videos I.e. Chris Herria, n alas I've found you , you go above n beyond in your teachings actually educating of the biological side as well as defined exercises, there effect with some recommended training combinations. Unlike these other bloggers who show only end goals and exercises which aren't educating in depth nor helping someone who's not as advanced as these lifetime athletes.
Thank you Jeff
Regards Paul