The “Holy Trinity” of Ab Training (HIGH DEFINITION!)
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- เผยแพร่เมื่อ 25 ส.ค. 2024
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Ab training and ab workouts are a bit of a mislabeled term. You should never just focus on your abdominals if you want your core to look as good and as shredded as it can. Instead, you need to focus on what I call the “holy trinity” of ab training. In this video, I show you a sequence of 3 exercises that you can do that will hit not just the six pack abs, but also the obliques and all important serratus anterior muscles as well.
The reason you need to start focusing on these three muscles together is, most importantly, that they like to work in concert with each other. Very rarely will you find just one of these muscles working in isolation and at the exclusion of the other two muscles. Because of this, we want to see if we can select exercises for our ab workouts that help us train them all together or at least within the same series of movements.
We start off with the easy one, the abdominals. At least, we think they are the easiest core muscle to target. That is, if we perform our ab exercises the right way. The first thing you want to consider regardless which ab movement you are performing is that one of the functions of the abs dynamically is to flex the spine. That means, unless you are getting flexion of the lumbar spine, you will not be accomplishing this in your ab exercises.
The visual cue you should be thinking about in order to achieve this on every rep of your ab exercises in which you are raising the bottom half of your body towards your upper half (as in any hanging ab raise or lower ab exercise) is to show your butt to someone standing in front of you. If you simply lift your knees up without focusing on the trunk curl you will never activate your lower abs nearly as much as you can be. Instead, you will be focusing too much of your effort on your hip flexors. Do the lower ab raise or seated knee tuck as shown here for much better activation.
Next, you want to hit those all important obliques. I have gone on record many times stating the importance of hitting the obliques hard if you want to really get a well developed and shredded looking midsection (provided your nutrition is on point of course). The very orientation of the fibers themselves allows for a well developed set of obliques to taper and visually narrow your waistline. You can do this with the twisting leg raise variation that I show you here. Make sure to work both sides of your obliques to ensure balance and a complete ab workout.
Finally, the often overlooked serratus anterior muscles. These help in protraction of the arm away from the body, as in a pushup plus exercise. We can actually accomplish this by changing the orientation of our body while pushing away in one smooth and incredibly effective move. We call this one a slight tweak on our gymnast abs movement. Push up and away with your body and then tuck your pelvis up high to further tilt your body out over your hands. This will put your serratus on overdrive and help you to feel the difference it makes to recruit this dormant muscle into your ab training.
This is just a glimpse of what it looks and feels like to train like an athlete. If you want to get those abs showing like never before and you don’t want to wait years for it to happen, head to athleanx.com and get the complete ATHLEAN-X Training System. Start training like an athlete and stop overlooking the little things in your training and workouts. You’ll be amazed at just how big those things become in the big picture of carving out your new body.
For more ab workouts and ab exercises for a six pack, be sure to subscribe to our channel here on youtube at / jdcav24
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Girl: hey baby what do you want to do tonight
Jeff: 1:36
😂😂😂😂🤣
Oh that was nice 😂 I'm dead
he looking at the cam makes it x10 funnier
😭😭
The fact he hesitated to say it makes it gold.
If Jeff is panting in any workout I am definitely not doing it
OctavioReacts I thought the same thing. If Jeff is grunting just doing a few reps, I'm screwed.
Joseph Stalin While I appreciate trying to motivate someone to push themselves. If the first word read is "pathetic", you elicit a negative response.
That's because he speaks the whole time. Dude can't even catch his breath, it would not normally be like that.
You can tell he also already worked out.
that makes sense. deliberately done to ensure the muscle groups he's referring to are able to be expressed to us visually as much as possible
Not gonna lie--these looked much easier before I actually tried them. Goddamn.
NO they did NOT look "easier" haha. I saw this video and walked away in disappointment.
Thanks for the heads up. Doing these today!
I tried but can't get my legs up
They're pretty easy imo
Serj Herman you don’t realize how strong Jeff is until you actually try this and can’t get it. Cuz u might not have the strength to do these but strength will come over time
Jeff, you're honestly the best. I appreciate all the work you've put into your videos and making them accessible to the public. I've learned so much from your content and it's played a key part in my development. Thank you.
this video is so great for education
1:36
... I didn't know you felt that way 😏
as soon as I lifted my legs, my arms gave way and I cracked my head on the counter on my way to the floor. when I came too, I crawled to my trinity, one bourbon, one scotch and one beer. I will try again tomorrow....
How did this comment not get 500 likes? 😂
Good one düd
One bourbon, one scotch, one beeeerrrrrrr
You came, too? It didn't have that effect on me.
Those abs are 1080p , mine are more like 360p
nah fam, 8k atleast.
mine are 144p
well mine's still buffering....😎😎😎
itachi uzumaki haha
mine are 8-bit
Jeffs videos are the best! i love how he writes what he says in the video description so in case you cant listen to the vid you can still watch and read. and it makes his videos available for deaf people
*_The Most Dedicated Man_*
All So the most muscular and helpful
These are advanced moves?
What about us beginners?
Who the fuck is jeff
Dude is on tons of gear. The workouts are BS unless you are on gear.
@@nicoleblack438 Try them yourself don’t be jealous
:50 first set of muscles,
2:03 second set of muscles,
2:54 third set of muscles.
0:50
@@dagingerbreadman70 D:< gingerbreadman
@@spoopyscaryskelebones3846 🤨
1:35 Oh Jeff you flatter me, I knew we would come together.
looking great today Jeff. Better shape than guys half your age. I aspire to be you one day man.
Better shape than 99.99% of the population of planet Earth.
You think there are about 700,000 people in better shape than him? I don't have a counter-statistic, just wondering. The guy looks better than anyone I've ever seen in real life. I've never even met another person that can rep out dragon flags outside of the internet. It must be a good feeling for him to know he's literally probably in top 99.99th percentile though.
40 IS old in terms of being in great shape. Most guys lose their fitness by then or at the very least are losing their physique. Jeff is in incredible shape not just "for his age" but in general, which is why it's so impressive and something to aspire to.
at 40 I was in the best shape of my life. Even in my mid 40s I'm still getting complements. Then again, I've been working out since I was 18 and I work hard to maintain proper form. For me it's less about lifting heavy (though that's important to) - it's about lifting right.
I do have a question for Jeff though. I LOVE the roman chair ab workout! I've been doing it for years, but have never gotten to the point of lifting high enough to pass beyond a 90 degree angle with my legs straight. What would your suggested progression be to be able to do what you are doing without compromising form?
A Shipley I am thirteen and I can raise my legs to V sit position. You can do simple V sits for time to build the needed strength (It worked for me although I am naturally strong and in good shape)
1:35 I have just sent you a picture Jeff
Lmao
Athlean x is hands down best programs, can't beat the Jeff
Jesus man those obliques make me doubt my sexual orientation
Sima Ștefan ...no homo tho...right?
LMFAO 💀💀💀 but Lowkey I feel what U saying
😂😂😂💀
Equal to Ricardo's
Ur an idiot!😆
Jeff knows his shit, the insight from someone who is a therapist and knows how a human body actually works AND spent years working out is invaluable. And on top of that, he's just the kinda guy you could have a beer and chill with (emphasis on could, I'm sure he would lecture your ass how alcohol is bad for your muscles lol) Overall, top quality content. Your videos helped me IMMENSELY. I can't thank you enough Jeff.
Idk why but I every video I strive for your physique. No homo.
Joel Villarreal what up small arms
Travis G hahahah you did it like it's suppose to be
Joel Villarreal who is your team??
Joel Villarreal that's you ! Which team are you a fan of???
Joey Jennings weqq
I started watching this chanal because my brother said my posture was bad and to watch this. In college I was very active until I was hit by a car riding my bicycle to school. Since then I have been slowly losing strength and flexible. More back problems when a gurney slipped in to me with over 300 pound. For 6 years i have struggled to get back my strength almost given up. After trying a few of your fix videos. I have a stronger core now then in one month then when I was in my 20s. These are great tools and fixes. And my boyfriend loves my Abs too.
I tried this workout today and farted 50 times (approximately).
D E S I G N A T E D
That’s deep, deepak
If you farted 50 times you were also working your Glutes.
Don't worry about it, you'll get to 100 in no time if you stick to the training
@@kartikmann_ still I N D I A N tho
I wish I had access to an empty gym all the time like this guy
@@sheepers5757 I started with 5KG...now I use 25KG just for my pushdowns..progression and patience is the key...🔥🔥
It’s his own
you don't need all that, stop making excuses
He worked for and earned it. Not wished it. Shit, I sounded like my mother...
he's gassed at the end, if he could barely do it, I would die
well doing what he's doing is extremely hard, not just for him but everyone because it puts a lot of stress to the core
It could be that he also filmed a bunch of videos before and he was super tired.
If you skinned Jeff... Well he wouldn't look much different...
HAHAHAHAHAHAHHAHAHA
Well aside from the change of color of his body without all the skin, yeah you would be right.
You don’t say
So much muscle I would be his second skin 👌🏼 wouldn't even bleed 😈
Meh. All gear. Nothing special about taking gear.
His body is like a fuckin anatomy atlas with skin on... just amazing huge respect
I will definitley be doing these excercises. I've been using this equipment already because sit-ups tend to cause me back pain. Now I'm motivated to do these instead of just lifting my feet. My Daughter graduates in two months (Doctor of Physical Therapy) and I'm very proud. I told her how Jeff changed my life. Jeff has taught me how my body works. I'm no longer experiencing pain or damaging my body.
Yea.. I have been doing situps for a while.. But after sometime it became routine and I was just counting my reps.. Not really pushing myself as Jeff used to say.. these are definitely great exercise.. Gonna try them out.. #JeffIsOurSavior
Hey Jeff, love your vids but I would love to see the actual full workouts that you do rather than this small vids. I'd like to see your routines. What do you think?
Rodrigo De Leon You can. They are all in the Athlean-X programme.
Kyriacos Hajisavva there are indeed some workout plans there but I would like to see what he is currently doing. In other words which of those routines on his program is he using right now.
Rodrigo De Leon Start by doing all of them.
Desmonde Ovelton exactly!
Rodrigo De Leon You can go to athleanonline.com and subscribe to the programs. If you are new I recommend the ax1 and ax2 combo to get to learn your body. If you are very experienced then go for the new month to month program, but I have to say those are pretty advanced and are designed to really push you to the limit on every single workout. Either way that's what you want to teach your body to get used to and proper form, hence why I mentioned the ax1/ax2 combo.
This dude knows exactly wtf he’s doing. Props on him. And thanks for the info.
Just when I finished my "standard beginner" training for abs, I find this... This is an important and valuable video there.
Thanks!
jeff I've been following you for years i just want to reach out and say thank you for all your hard work you put into your studies. i love going to the gym and doing exercises no one has ever seen im a firm believer in athlean x! thank you again Jeff
UUUHHHHE. PUSH. UUUHHHHE. PUSH. UUUUUHHHEEEEEEEEEE..... PUSH
cono speedo which means regular humans need not even try the 3rd one
Uhhhh.... I’ll just show myself out
Jeff normally: 0:25
Jeff when my mom comes in: 1:36
Ayyyo
This guy has got to be my favorite vid maker on TH-cam for this stuff. Jeff is awesome. Thanks Jeff. “Push up Plus”…. Wow!! Jeff has managed to improve upon the push up. The trinity!!
4:25 "i am caught" i died XD
Jeff, "Sore in 6 minutes" chest and calf's please! 👍😆
yes
I have to admit ab/trinity training has been an afterthought for me up until now as (1) I didn't know how to train them best (2) I was focusing on chest and back exercises to reduce my pectus excavatum. But more defined abs will help reduce my PE and now I know what to do! Thanks Jeff.
Just wanted to say thank you too Jeff for all his time and energy he puts into helping us all! Thanks Jeff!! You da man!!
Jeff Cavaliere = JC
Jesus Christ = JC
... Coincidence?
#JeffIsOurSaviour
Matt AMEN!
Peter Macias Jeff will save u from fatness bro
Amen brother!
Coincidence? Maybe
Hotel...trivago
Matt I know your comment is a joke, but here's examples from movies.
John Connor
John Carpenter
John Coffey
James Cole
John Constantine
we can count Jeff among them!
1:35 Knee Raises
2:03 Twisting Leg Raises
3:34 Dip Ups
I beleive the last one at 3:34 is called "gymnast tucks"
have healed up from a lower back injury an returned to the athlean-x program. I had forgotten how good this program makes me feel. Thanks for the research and commitment Jeff!!! remember guys... its not hard to look and feel better than your fat junk food eating friends.
Thanks for the science back in fitness Jeff! I did all thanked these exercises years ago and had a shredded 10 pack but I did it without scientific foundation and just youthful energy and will. I had 4gotten the way and have been avoiding abs for a while because out of shape I still retain a six pack. Thanks for guiding me back.
Jeff! It would be awesome if you do a video about the best gym exercises for swimmers :)
Esteban Folch this works. and shoulder work, I'd imagine
Back, shoulders, core, legs, hips DEFINITELY the hips
Im no expert but I'd say train no different than to most other athletes. You use your whole body for when it comes to swimming so full body strength training is key. Core would be the best area to target. I do think this is a good idea though for a video.
When I was in highschool I was the captain of my team haha. My strokes were breast and free. I obviously did full body but put emphasis on my lats (pulls obviously) and the inner thigh muscles (breast stroke kick). I did the outer also just to keep it even. I got my 50 free down to 21.20, 100 free to 46.38, and my 100 breast to 1.02.78.
JayGT my strokes are also breast and free!
You're not doing it right unless you make weird sounds
I have followed this guy for the past year.. and all his videos and workouts have given me results.. thanks Jeff.. you are helping to me to get that body of a Greek god..
EVERY TIME I TRIED TO DO THAT BEFORE I WONDERED WHAT I WAS MISSING, NOW I KNOW I HAVE TO TWIST BEFORE THE EXTENSION THANKS SO MUCH JEFF !!!
I've always wondered... since Jeff's house contains all this equipment ... do people come to train there too or is it just for him and Jesse?
This is his house!?
It's his gym but I guess it's back to back with his house...
You're a freaking beast dude. that exercise was so brutal.
Jeff no lie, you're a true inspiration.
Holy shit, if Jeff is winded so hard after one set, this HAS to be a fantastic exercise!
4:01
me after two dips
Keep it up Jeff, best way to sell a product is use yourself as living proof
If you would like to combine the serratus workout with a good chest and straight-arm biceps workout, try the ring-touch exercise:
- Get up on the rings, arms straight, hands by the side of your hips, knuckles out.
- Do what you do for the serratus, and turn your hands so knuckles face aft.
- Bring rings to touch in front of you and go back to to original posture.
I'd love to know what you think Jeff.
I think it's a hell of an exercise, and way harder than it seems!
Appreciate the reminders to work the body synergistically.
I just broke my fuckn counter
damn it Jeff I swear you get more ripped with every TH-cam video...I'm doing the athlean x 1 program, this is inspiration
Thank you Jeff for all these free information
yes boii. Been doing those for a couple of months and can confirm that they are quite useful for ab development
More like super high definition!
I really like your videos. could you make one on shoulder stability. i injured my shoulder some years ago and when i do wide grip pull ups my shoulder feels weak and unstable.
前鋸筋と腹筋を同時に鍛えるアイデアは目から鱗ですわ
Thank you Jeff!
I am loveing this, these I had never done before feeling it!
these are hard as hell to do with the corner of a counter top lol
Maria Ruggieri I am using two chairs and they keep falling over😂
for the serratus one FACE the counter top.
Hey Jeff, thank you so much for your videos! You are truly an inspiration. I have a request. Would you please make a video showing how to properly bench press on a smith machine? Again, thank you so much for your free content, definitely purchasing your program. :D
sdv xzsczx use dumbbells for benching
Planet Fitness only has smith machines, and I have a shoulder injury. Though I'm browsing his other videos for alternative options
sdv xzsczx just use dumbbells. They allow for more range of motion too
Yeah, but that also means they can be problematic for shoulders, no?
sdv xzsczx you can retract your scapula and use better form to target your chest more
you have helped me change my body and my view on working out thanks man
this man's definition is almost superhero status!
The #1 thing in ab training is to keep your legs out of it by relaxing your feet. It may sound strange, but try it when you're doing crunches. You're using way too much legs to do your abs. Concentrate on your abs powering them,not your legs.
Wise words
But when you aktivate the legs, youre also aktivating the lower ab muscles, in percentage
I love when jeff confirms that what I've been doing is indeed optimal training.
the third is great, really useful to do handstand as well
thanks for the lovely share. I have never tried the last exercise. Wonderful. Thanks.
This guy's fucking cut!
I want to see Jeff fight someone.
If he applies all the science to fighting as he does to working out I'm sure he'd be pretty great haha
Plus he's a cancer sign. Guaranteed beast when he wants to be.
Gregory Peepeetch lmfao
Looking forward to trying these exercises.
Thank you so much Jeff, I honestly couldn’t thank you enough for the motivation and know how brother
Notification squad unite 👍🏽
Adam Beckstead Hai
Ray Valle lmao Sup
Adam Beckstead hi
Adam Beckstead I didn't even get a notification
Adam Beckstead stop
dude....i farted from how hard you were trying
😂🤣😂
1 of the best , complete ab workout
This looks brutal. gonna go to the gym, work chest and back, and then finish with this. I love how my workout routine is so diverse because of this, and many other, channels. I hit PRs everytime I go to the gym because my muscles have no time to adapt to a monotonous routine. Thank you Jeff!!
If he is struggling..how the hell can I do that?
Hey Jeff, In science we are learning the Human Anatamy, Can you come by sometime?
Gonna hit these three exercises tomorrow! Cheers Jeff!
I’ve know of you for a while but jus recently been watching more and more. A lot of value in what you’re putting out there even for seasoned trainers like myself. Thanks again Jeff!
anyone have any ideas of how many reps/sets of this you should Do?
Id go 3 sets to failure on each movement
Wondering same thing
I do this on two chairs
That's a monster ass work out. No impact either. Jeff kills it again.
this man. i owe so much to this man. so do alot of you most prob. From this day forth it's all about Abs Trinity.
Sup
wait what is his career outside of youtubing
Cameron Yates Dude he has 2 million subs. He wouldnt even need anything else eventhough he most likely trains people etc
Cameron Yates i believe he is is physical therapist and a personal trainer
Cameron Yates my bad, 3 million subs
Tom Huff aye thanks man
Cameron Yates I think he is or was idk a Physical therapist, Strength coach, and Athletic trainer😕
Jeff, you are by far the best trainer out there that i know of! and trust me! for a few weeks i have been looking! you are Awesome!
i keep farting when i do abs in the gym
butt plug
Same lmao
Bro
Голос дети жду
Голос дети третий сезон покажите
I workout 6 days a week and rest on sunday. But, I was thinking about working out 3 days then rest then 3 days again then rest again and I dont know which one is better. If anyone can help me out I would appreciate it.
Block Destroyer no idea man I do 5 days and rest Saturday and Sunday 6 days seems like a lot but 3 seems like too little
Block Destroyer stick with the first... you'll be resting too much in 3 days
Block Destroyer it would mean less gainz!
If you are doing six days a week, make sure to break down the workouts so that you rest each muscle group 2 days (So like Push, Pull, Legs, Push, Pull, Legs). If you do the 3 days plan, then you are better off doing it every other day (Like push, rest, pull, rest, legs, rest). You would be getting like half the volume compared to 6 days, unless you adjust your workouts to include more. Generally though, you want more rest than 1 day a week, because your body needs time to recover. Every other day is much easier to maintain and you will be less prone to injury. If you make those working days really intense, you'll really appreciate the rest day in between
On the 3 days plan I mean like Workout, workout, workout, rest, workout, workout, workout. So it would still be working out 6 days a week but with rest in the middle of the week rather than at the end. Just wanted to say this because I dont think you guys understood what I said.
Love this video. Captivating seeing your muscles show with each exercise. Really cool how helpful it is!
Knowledge Is Power, and YOU'RE SHARING IT!
Physique and muscle definition is On point. 💯💯
These r great! Thank you. I cant do pull ups bc of my shoulder therefore cant do hanging ab work. These r great alternatives!!
Jeff "I wanna see the ass"
Just saw a new meme born
Hey Jeff I've been trying to get my abs to pop out for months and nothing works. I need help because it's all I want. I have the sides all well but the middle is what doesn't have definition.
you might be performing ab exercises wrong... it's really easy to have your hip flexors take over for a lot of crunching movements.
Kyle Judkins damn this was 2 months ago 😅 but no, I feel my abs when I work them out. That’s not the problem
Kevin Navarro What’s your body fat at? Because if it’s higher than about 12% you’re not going to see them. As Jeff says you’ll never be able to outtrain diet.
Diet
Tomorrow is core day! Very excited to challenge myself to do these, Thanks Jeff! 😘 👌
One of the best thing I ever watch! 💪
is it the same if i use a pullup bar for this?
Chong Yao Lim i really wanna know too.
As in hanging from it? Cause good luck with the last movement.
yes its the same , but u gotta have grip strength
how many reps and sets doe...
Ron White has a great line that would be me on day 1 trying to count my reps: "I made it to 'wuh'".
Samuel Douglas he made a video about training to failure
Samuel Douglas still waiting on am answer.is it to failure rest then go again or just one round to failure,I'd like to know to cause this doesn't feel like I'm doing enough.
3 sets to failure each time. Do that 4 or 5 days per week for four weeks, then decide if you want to keep going or tey something different.
2 sets to failure each time. Do that 4-5 days per week for four weeks, then decide if you want to keep going or try something different.
I thought I was doing a great job working my abs until I tried these exercises yesterday at the gym. These are BRUTAL even for advanced level weight training. Planning on incorporating every week from now on...
First time commenting on a Jeff video---just got some stares because I was a crazy guy in the corner of the gym laughing my ass off at _myself_ because of how hard this damned trinity is to do. Literal laughing from the difficulty. This set of exercises is gonna kick my ass for a long time.
P.S. I'm on week 11 of AX1 and more than the body transformation, I'm so grateful for the confidence and gratitude it has given me to play and perform more athletically than I ever have in my life. Thanks for everything Jeff! You are the man.
3:55 Close your eyes and turn up the volume. What does it sound like? :P
Daniël Scholten Like Jeff laying pipe on one of his many women
And then he says just pull the pelvis down and under.
Constipated????
That fiber tho
listen to 1:35 better