Beginner : 1. Vertical chair knee raise 3:27 - 3 sets * 10 reps 2. Elbow plank for 1 minute 6:15 - 1 min 3. Bicycle crunch 9:30 - 3 sets * 10 reps 4. Superman 15:32 - 3 sets * 10 reps hold-on 10 secs on each rep) Intermediate: 1. Hanging Knee Raise 3:59 - 3 sets * 10 reps 2. Side plank 7:42 - 30 secs each side 3. Reverse crunch on decline bench 10:38 - 3 sets * 10 reps 4. Good mornings 17:04 - 3 sets * 10 reps Advanced: 1. Toe to bar 5:30 - 3 sets * 10 reps 2. Roll out plank 8:16 - 1 min 3. Around the world 13:30 - 3 sets * 10 reps 4. Hyperextension 17:45 - 3 sets * 10 reps Notes: 3 days a week Circuit fashion 1 set of abs any one first thing as warm up every day as many as you can... A picture is worth a thousand words -> raw.githubusercontent.com/sjagata/knowledgeCorner/master/workout/abs.png
Sandeep J also if you're at home you can do all the beginner ones if you skip the first one. Still a good workout, I'm going it right now cause I ain't got time to travel to the gym before work :D
Nice work. Intermediate has normal planks (push up position) for 1:00 before going into the side planks which are for the obliques. It's 4 sets for the 3 ab exercises. Then you do the lower back last. He didn't specify, but I would go with 4 sets as well.
Take any one of the exercise routine from the listed (beginner/intermediate/advanced) and do it 3 sets in a repeated(circuit) fashion(1,2,3,4 -> 1,2,3,4-> 1,2,3,4)
Here's the complete workout guys! *_Ab workout_* *Beginner:* 3:29 Vertical chair knee raise 6:15 Elbow plank for 1 minute 9:29 Bicycle crunch *Intermediate:* 4:03 Hanging knee raise 7:42 Side plank for 30 seconds 10:38 Reverse crunch on decline bench *Advanced:* 4:32 Toe to bar 8:16 Roll out plank 13:29 Around the world *_Core workout_* *Beginner:* 15:31 Superman *Intermediate:* 17:03 Goodmornings *Advanced:* 17:45 45 hyperextension
I had KFC watching this. I worked out my abs reaching out for the next piece of the 6pc Mega Bucket, dipping my chips in the gravy and drink, damn that was a good work out....
Dude puts 5 exercises in the title, shows that, plus extra. Absolute mad lad, max respect, no clickbait, no sh*t, just straight to the point, excellent advice and teaching.
@@really5580 Did u pay attention to the video.... Its 5 different exercises in 3 different levels. 5 beginner, 5 intermediate, and 5 advanced. Didnt say to do literally everyone, but to pick 1 of 3 levels of your level of the 5 exercises that you're able to do... So why gotta put someone down for something they said that isn't even wrong? Or are you just one of those keyboard warriors working out your fingers as u reach into a bag of chips in between typing?
good honest guy, does his reps to failure and doesn't really have "perfect" form or try to show off. just a very grounded person explaining what can be done. nice vid 5/5
I was coming on here to say something close to your comment!! He’s an excellent teacher because he focuses on details and the WHY behind the move. You can tell he truly wants his audience to grasp what’s hes saying. I love that he’s not looking in the mirror every 10 seconds. Humble pride is sooooo sexy
Steve is a really good trainer. He lays out the facts about exercise, diet, and family genetics; sooo true. He doesn’t BS. I like that. Gets to the point 👍🏼
3:40 Knee Raise 4:12 Hanging Knee Raises 5:35 Hanging Toe to Bar 6:45 Planking 7:58 Side Planking 8:50 Roll out plank 9:44 Bicycle Crunch 11:05 Decline Crunch 11:38 DC toe to ceiling 14:05 "Around the worlds"
My hat is off to you! I love the full digestitable explaination of circuit and example. Clarity is eveything for me. Simplicity grooms motivation. You're an excellent trainer from my TH-cam perspective! Thank you. Abs-a-coming!
Good advice. I remember when I tried out like a thousand different ab exercises because I wanted them so badly when I started.. Now 4 years later they are really developed by the same simple exercises I just kept doing.
Poyraz Oh my bad, I did heavy ab pulldowns with the the robe used for triceps, I also have this machine in my gym that's kinda similair to knee raises but you can put weights on it. those 2 are really all I did and kept getting stronger at
It’s very comforting and motivating to see someone as ripped as yourself show that it takes effort to do these exercises. It helps with staving off demotivation when struggling to finish sets.
This Vlog was one of the most professional ab workout videos I have seen ! it really went into deep explanation of how to do abs the right way... L.A Rob
Steve, I can see you are doing each of those exercises for beginners to advanced til "failure." That is giving it your all, which is what I intend to do. Thanks for all the awesome tips!
when I was in middle school, I had a crush on a girl. A friend of mine said "if you want to get with a girl like that, you need a six pack." I took that to heart and everyday for at least 3 years, I did 100 sit ups before bed and maybe a bunch more throughout the day during the summer and weekends. I'm 22 now and though I do other ab work outs, those sit ups I did were where most of my development came from. I genetically have an 8 pack and i've had the top six visible since i was in middle school. I was skinny but not skinny enough to have "skinny boy abs." fast forward to 20 years old, i get a little chubby and my abs are still present even at a high body fat percentage. I hate the phrase "abs are made in the kitchen." obviously abs are more define when you're at a lower bf% but that's true for every muscle. just like every other muscle, abs need to be worked out and just like every muscle they can look "big" at higher bf%. obviously there are a bunch of other ab workouts that you can and should do that aren't sit ups and technically you're right because sit ups and crunches are different work outs, you can't crunch your way to a six pack but you can definitely sit up your way to a six pack. if you need proof, I can provide pictures.
with so many mixed views & advice it's hard to know what to do? years ago I would crunch my ass off & I had an 8 pack I was very proud of, now don't do sit ups & I have a fat belly.
Steve aside frombeing a great athelete and educator you´re a great human being. In ALL the ab workouts all I see these atheletes that break no sweat and make it seemsoeasy and after I follow their vids for a week I can master their move and start to feel that it´s innnnnnnefffffective and repetitive, but the movements are always hard which makes sence it is afterall training, even the beginner movement .... finally an athelete that says it how it really is and shows that it´s not easy even at a professional level really Steve you´re a great man thank you
Thought this was very well done. Quick breakdown of targeted muscles, good cover of variety for different fitness levels and progression, while not forgetting the importance of stretching the back, without going overboard. Congrats.
Hey Steve wanted to thank you for posting these videos for a beginner like me these videos are my go to and I’ve lost 20lbs and gained serious muscle definition since starting working out according to your videos. You’re the man keep it up.
I like all the different abs exercise he did, and I'll definitely include them in my daily workout. But, the "crunches" he's saying "stop doing" are the same crunches/sit ups I've done, with my diet and within 2 months I had amazing results.
dadz Stencovich he said they don't help unless you are low body fight percentage. His point was that he doesn't think that crunches will help you get there without a proper diet and that there are better excersizes to help you cut the fat besides crunches
TWO MONTHS?! Dude. Been at it 5 mnths and CONSISTENTLY. I have two top abs...lol And NOT what I consider "chiseled" What the HELL am I DOING WRONG??? I do up to 220 reverse, weighted crunches every core day. 2 times a week. What the hell am I doing wrong.
You are a good teacher. Your presentation is motivating. Your body physique is so: I can talk the talk, but also, I can walk the walk. I’m now 74 years old, retired and trying to take care of my body. I know I cant do all of this, but I can, and I am doing some, every day. I feel fantastic now, thanks for this great video.
Been doing back-extensions for years and they saved me from a bad lower-back injury (and even helped me recover with some daily stretches). If you wanna go even further, easy back bridges (not curved back, but straight back) for a static hold also do wonders.
transverse abdominus is the muscle we use to do the " Vacum " the one you call transverse abdominus is actually called Rectus abdominus and the line in between is linea alba.
@@aliciab6193 ofcourse they do, since you're using mainly( not only! ) transverse abdominus to do it, which by time it gets stronger and makes the abdominal umbilical region look more "flat" but my pint was that he didn't use the correct name which might confuse some people in case they wanna research it further.
Something in this video made me realize something. My number one question for people in great shape like this and who are ripped like this guy is not about what kind of exercise or workout they do, but what they do for a living that allows them the free time to get these workouts done lol.
I wake up three hours before I need to leave for work. First thing in the morning is putting on running shoes and getting to the run path. 30mins of running, then back home and drink some coffee and lift weights or core workout. Then breakfast and watch TH-cam videos lol
I am doing crunches for 1 months.... Alternate day...(means 12-15 days in 1 months) I can see me abs... I will start pull up ab exercise.. Along with crunches
Thank u. Just started lunges. 30 sec hold. Then increasing it every day Really appreciate this video. As I need to get my core strengthened. Looking at your physic inspires me to follow your technique
1000 ways to skin a cat. Smarter not harder. Sometimes one can reach a goal faster by listening and learning. Arnold's whole routine would have been different if he new then what he knows now.
@@gottacheckyourself Arnold never had good abs. Look again, he was always twisting his torso a little sideways, so it looks thinner. He even said this in a interview.
Exercises like crunches that flex (forward motion of part of spine) the spine and done without great spinal stability put dangerous pressure on the entire spine and over a period of time can lead to lumbar spine problems during middle and old age. Extension (backward motion of spine) of the spine is actually a therapeutic method to lessen lower back pain. Whether one flexes or extends the spine the movement causes a shearing force that amplifies the risk. The shearing force happens when the vertebrae change their normal alignment which can put extra pressure on the disk. Many of these fitness experts r not up to speed on the long term consequences of spinal flex ion from an unstable position. Other than that, this fellow gives good tips
I did crunches for a full year. Legs up, feet flat and feet straight. 100 of each.... Every single day. It was... OK but I needed other exercises to get proper definition. He did bicycle and reverse crunches, not traditional crunches. He's right.
Just came across this site earlier and have watched several clips. Recently went thru a Joe Manganela 6 week 5 day a week push pull program with a trainer focusing on my form. Went well, but didn't build much muscle but did lean down and increase stamina. Was looking for another program to settup another session and had recently mentioned a to failure approach for another 60 day run at it. Watching a number of these programs has steered me toward rather than hitting several body parts in one session to focusing on one area per day to failure. Such as this arm bicep/traps regiment in one session. Will see how this goes with one body part per day with a follow up of another 5 negative to failure reps with assistance. Excellent to the point instructions.
that's what I was noticing too! I was hoping there would be a response to that. What's the difference between what he's saying NOT to do and those **crunches** he's doing?????
Thanks for the feed back @wrecksheeps. Do you mean "sit ups"? Don't do old-time sit ups; do these types of "crunches" instead? I'm all about saving my back!
Hi Maia. I appreciate your desire to keep your back safe. To answer your question on crunches, I am not 100% sure what he means. However, the moves he has chosen here activate more muscles than the traditional crunch, which would burn more calories, which would get one closer to their six pack abs. The crunch and the situp are two exercises that are often performed horribly for hundreds of reps at a time with hopes of getting a six pack. They do have a place in some training plans, but not necessarily like that. As far as for your back - these exercises could hurt it too if done incorrectly. I recently made a video talking about avoiding hyperextension at the lower spine. Anti-extension exercises can save your back while developing your abs simultaneously. (Something like the plank shown here, or the bottom portion of the leg/knee raises). Without knowledge of this we might watch this video, pick up some new exercises, and proceed to jam our spines into hyperextended positions on every repetition. I hope you don't mind this lengthy response to your comment. I am a Kinesiology student and personal trainer and I just could not help but to respond to someone interested in a healthy back! -Calvin
Thanks so much Steve! I'm glad what you said bout how crunches are not effective! I always had difficulty doing them right and my lower back would just be in pain. I will be incorporating this 20 minute workout tomorrow really appreciate it. I really want these abs by summer with my strict diet n cardio
Correction: Its your rectus abdominus that goes up and down the front from ribs to pubic bone, not transversus. Transversus is like a cylinder shape that wraps around the area between ribs and hips.
transversus abdominis goes across your waist like a weightbelt, the top to bottom going muscle which if shows you call abs or 6 pack is the rectus abdominis! :) Correct that, great video keep it up!
Yo, Just showed your video to my client to educate them, I'm a personal trainer at fitness first, This video is solid man. It was a great way to educate my client. Thanks Steve. Thumbs up.
I love this brother, what an attitude to have as a younger individual and the common knowledge, the wisdom and zest for life, his kindness towards others is an A+ PLUS! I saw his Australia video... off the charts! What a House! WAHOOO! Steve will always get a thumbs up from me! By golly you will get that $9 million house with the care you put into your videos and your love towards the watchers you serve! Blessings brother, Jonathan from Washington...
My five exercises for anyone to have a six pack. 1. Caloric Restriction of any kind 2. Adequate sleep 3. Adequate hydration 4. Reducing chronic stress via whatever means you enjoy the most 5. Spend your core training working on stability and doing so with as much weight as you can with proper form. 6. BONUS - realize that nearly everything else is marketing and or total bull shit.
Don't get stuck on the same shitty foods, eat beef, steak, fish, chicken, whatever you like, as long as the protein outweighs the fats in terms of macros it's alright meat in my book, if you work out hard and lift heavy eating lots of carbs isn't going to ruin your aesthetics neither.
So happy to have found this video. Been wanting to tighten my stomach and have some definition. You have gone much more indepth about working out the abs and back. Thank you.
Most people want to get in shape, not to become the Terminator or super perfect, so the diet is kind of pointless for many. People want to work out, but they dont want to be a gym rat. A person who doesnt work out and eats like a slob will greatly benefit if he contrinues to eat like a slob but adds some 20 minute daily workout routine to his life Also people are vastly different. Some people can train for 1 month and get gains as someone who trained for a year Finally, people process foods differently. Some people will be skinny no matter what. Matter of fact some of the world's champions of eating competitions are very skinny.
It’s sadly true. Starting working out in January at 300 lbs with no diet (just no fast food) no progress . Feb I started keto and I’m at 280 already in 16 days
Wow! Thanks Steve, I was doing side bends with weight and crunches for quite sometime and saw results but not like I want it. Can't wait to incorporate this core work into my routines!!!
I appreciated the heck out of the fact that there was nothing fancy, just plain facts about your anatomy and how to work those areas for real results. I just might get off the couch and try this. Maybe.
Beginner: 3:27, 6:15, 9:30, 15:32
Intermediate: 3:59, 7:42, 10:38, 17:04
Advanced: 5:30, 8:16, 13:30, 17:45
Jonas Blom you god
Jonas Blom hold my ring
Correct me if I'm wrong but isn't that 4 workouts each, not five?
thanks Jonas
Thank you, bro!
Beginner :
1. Vertical chair knee raise 3:27 - 3 sets * 10 reps
2. Elbow plank for 1 minute 6:15 - 1 min
3. Bicycle crunch 9:30 - 3 sets * 10 reps
4. Superman 15:32 - 3 sets * 10 reps hold-on 10 secs on each rep)
Intermediate:
1. Hanging Knee Raise 3:59 - 3 sets * 10 reps
2. Side plank 7:42 - 30 secs each side
3. Reverse crunch on decline bench 10:38 - 3 sets * 10 reps
4. Good mornings 17:04 - 3 sets * 10 reps
Advanced:
1. Toe to bar 5:30 - 3 sets * 10 reps
2. Roll out plank 8:16 - 1 min
3. Around the world 13:30 - 3 sets * 10 reps
4. Hyperextension 17:45 - 3 sets * 10 reps
Notes:
3 days a week
Circuit fashion
1 set of abs any one first thing as warm up every day as many as you can...
A picture is worth a thousand words -> raw.githubusercontent.com/sjagata/knowledgeCorner/master/workout/abs.png
Sandeep J also if you're at home you can do all the beginner ones if you skip the first one. Still a good workout, I'm going it right now cause I ain't got time to travel to the gym before work :D
Nice work.
Intermediate has normal planks (push up position) for 1:00 before going into the side planks which are for the obliques.
It's 4 sets for the 3 ab exercises. Then you do the lower back last. He didn't specify, but I would go with 4 sets as well.
THANK YOU SO MUCH :D
What does circuit fashion exactly mean?
Take any one of the exercise routine from the listed (beginner/intermediate/advanced) and do it 3 sets in a repeated(circuit) fashion(1,2,3,4 -> 1,2,3,4-> 1,2,3,4)
Here's the complete workout guys!
*_Ab workout_*
*Beginner:*
3:29 Vertical chair knee raise
6:15 Elbow plank for 1 minute
9:29 Bicycle crunch
*Intermediate:*
4:03 Hanging knee raise
7:42 Side plank for 30 seconds
10:38 Reverse crunch on decline bench
*Advanced:*
4:32 Toe to bar
8:16 Roll out plank
13:29 Around the world
*_Core workout_*
*Beginner:*
15:31 Superman
*Intermediate:*
17:03 Goodmornings
*Advanced:*
17:45 45 hyperextension
Joespn dude I seriously love you ❤️
Love you too
Verticle lmao
You really laughed your ass off to that? :P haha
Thanks Josepn!
This video is really good, but kinda long - I ran out of chips twice.
Lmao 😂
No 6 minute abs here 😂
I had KFC watching this. I worked out my abs reaching out for the next piece of the 6pc Mega Bucket, dipping my chips in the gravy and drink, damn that was a good work out....
Hold on, Tony Lopez knows what makes a real man.
😂😂 lol
Dude puts 5 exercises in the title, shows that, plus extra. Absolute mad lad, max respect, no clickbait, no sh*t, just straight to the point, excellent advice and teaching.
Maybe he just is not good at math.
@@really5580 Did u pay attention to the video.... Its 5 different exercises in 3 different levels. 5 beginner, 5 intermediate, and 5 advanced. Didnt say to do literally everyone, but to pick 1 of 3 levels of your level of the 5 exercises that you're able to do... So why gotta put someone down for something they said that isn't even wrong? Or are you just one of those keyboard warriors working out your fingers as u reach into a bag of chips in between typing?
Even the lord of the sith works out 💪
I always visit the comments section early to see what the experts have to say.
sam griffin I always visit the comment section to see you post this 😂
Stray Voltage i hope your doing a donald trump impression
sam griffin I always visit the comment section to see if Sam Griffin is here to see what the experts have to say
Stray Voltage the expert has spoken ^^
MGfitness I always visit the comment section to see if MGfitness is here to see if Sam Griffin is here to see what the experts have to say.
good honest guy, does his reps to failure and doesn't really have "perfect" form or try to show off. just a very grounded person explaining what can be done. nice vid 5/5
I was coming on here to say something close to your comment!! He’s an excellent teacher because he focuses on details and the WHY behind the move. You can tell he truly wants his audience to grasp what’s hes saying. I love that he’s not looking in the mirror every 10 seconds. Humble pride is sooooo sexy
You're either humble or prideful (sinful) learn the difference.
@@Jon-nk9ttnothing wrong with being proud over a body you sculpted
Steve is a really good trainer. He lays out the facts about exercise, diet, and family genetics; sooo true. He doesn’t BS. I like that. Gets to the point 👍🏼
Amen 🙏 🙏 🙏 🙏 🙏 🙏 🙏 TO That One!Ralph!So True 👍 👏 🙌 🙏 😀 😄 👍 👏 🙌 🙏 😀 😄!
heavy compound lifts to build the core. ab exercises to shape and help define the abs. diet to make it all visible.
Amen
agree'd but some people don't know how to fully engage the abdominal area when doing compound movements, some go way to heavy for their own good.
The best😎
Tim z I like to over train abs
beatriz aceiton beauty😙
There's a lot of content out there on this subject and most videos don't add much. I found this to be really well put together and of value.
3:40 Knee Raise
4:12 Hanging Knee Raises
5:35 Hanging Toe to Bar
6:45 Planking
7:58 Side Planking
8:50 Roll out plank
9:44 Bicycle Crunch
11:05 Decline Crunch
11:38 DC toe to ceiling
14:05 "Around the worlds"
NAZ, thanks for that. Great abbreviation!
We already have abs! They're just under a layer of depression and comfort eating.
This is very true.
amen to that
Preach
You have abs down there, but not defined abs
not all of us
My hat is off to you! I love the full digestitable explaination of circuit and example. Clarity is eveything for me. Simplicity grooms motivation. You're an excellent trainer from my TH-cam perspective! Thank you. Abs-a-coming!
Lisa Bembry your hats still on in your profile pic btw🤷♂️
Lisa Bembry jurus77#777777778898ikn,;zmel0|
I know this was posted over 2 years ago, but it is an EXCELLENT video!! Thank you for your precision and focus- I'm excited to get started!!!
YEs i agree. good video.
Good advice. I remember when I tried out like a thousand different ab exercises because I wanted them so badly when I started..
Now 4 years later they are really developed by the same simple exercises I just kept doing.
lowkey advertising in every video lmao, i see u
hahahahaha MUSA! You're the man bro.
Check out his video where he benchpresses 170kg guys, fkn beast!
Black Blackersen haha thanks for supporting me much love bro
Poyraz Oh my bad, I did heavy ab pulldowns with the the robe used for triceps, I also have this machine in my gym that's kinda similair to knee raises but you can put weights on it.
those 2 are really all I did and kept getting stronger at
which exercice
It’s very comforting and motivating to see someone as ripped as yourself show that it takes effort to do these exercises. It helps with staving off demotivation when struggling to finish sets.
Arms looking huge here, Steve! Keep it up
Steve thank you for taking the time to show us this workout. Sure helps me.
This Vlog was one of the most professional ab workout videos I have seen ! it really went into deep explanation of how to do abs the right way... L.A Rob
Steve, I can see you are doing each of those exercises for beginners to advanced til "failure." That is giving it your all, which is what I intend to do. Thanks for all the awesome tips!
when I was in middle school, I had a crush on a girl. A friend of mine said "if you want to get with a girl like that, you need a six pack." I took that to heart and everyday for at least 3 years, I did 100 sit ups before bed and maybe a bunch more throughout the day during the summer and weekends. I'm 22 now and though I do other ab work outs, those sit ups I did were where most of my development came from. I genetically have an 8 pack and i've had the top six visible since i was in middle school. I was skinny but not skinny enough to have "skinny boy abs." fast forward to 20 years old, i get a little chubby and my abs are still present even at a high body fat percentage. I hate the phrase "abs are made in the kitchen." obviously abs are more define when you're at a lower bf% but that's true for every muscle. just like every other muscle, abs need to be worked out and just like every muscle they can look "big" at higher bf%. obviously there are a bunch of other ab workouts that you can and should do that aren't sit ups and technically you're right because sit ups and crunches are different work outs, you can't crunch your way to a six pack but you can definitely sit up your way to a six pack. if you need proof, I can provide pictures.
I think we're good, you can put the photos away chief
Hey actually could u do a ab workout on ur channel
Here i wanted to see what happened to you and the girl.
Why so many thumbs down? Simple, straightforward training with clear instructions. Thumbs up AND subscribed!
with so many mixed views & advice it's hard to know what to do? years ago I would crunch my ass off & I had an 8 pack I was very proud of, now don't do sit ups & I have a fat belly.
BEST EXERCICE EVER : 5 SETS OF STOP EATING CHIPS
For those starting out try 1 set and work your way up. (Advanced Excersize: Eat a salad. Don't go too high on the reps or you'll turn into a vegan)
fuhhhhhh you!!!
😂😂😂😂😂😂
Read this while eating my chips with zero remorse :))
Legend! Lol
Steve aside frombeing a great athelete and educator you´re a great human being. In ALL the ab workouts all I see these atheletes that break no sweat and make it seemsoeasy and after I follow their vids for a week I can master their move and start to feel that it´s innnnnnnefffffective and repetitive, but the movements are always hard which makes sence it is afterall training, even the beginner movement .... finally an athelete that says it how it really is and shows that it´s not easy even at a professional level really Steve you´re a great man thank you
Thought this was very well done. Quick breakdown of targeted muscles, good cover of variety for different fitness levels and progression, while not forgetting the importance of stretching the back, without going overboard.
Congrats.
Stop doing crunches - 3rd exercise is crunches
Rectus abdominus is the 6 pack brah. Transverse is deep to it. Keep it up
Hey Steve wanted to thank you for posting these videos for a beginner like me these videos are my go to and I’ve lost 20lbs and gained serious muscle definition since starting working out according to your videos. You’re the man keep it up.
hello. The first is rectus abdominis, remember that transverse abdominis is deeper.
Lol he sounds like my Bro who I used to hit the gym with when I was 17 and I thought knew everything until I realized he didn't know shit haha
+Jay Kim jajajaja... Well i am sure he know, probably he confuse
Simple Fitness beat me to it
definitely
He knows, he got them mixed up which happens when on camera, which he later corrects multiple times if you watch the video further than 2 minutes.
"stop doing crunches"
way ahead of you, bro. i'll just eat tacos instead
loool
Devon Waslusky same bro 😂😂😂
I just died reading this
My best advice is keep your feet on the ground and reach for the stars.
Devon Waslusky ... Tacos are for enjoying and eating- save it for a date.
I like all the different abs exercise he did, and I'll definitely include them in my daily workout.
But, the "crunches" he's saying "stop doing" are the same crunches/sit ups I've done, with my diet and within 2 months I had amazing results.
dadz Stencovich what's your diet
What's your diet?
dadz Stencovich he said they don't help unless you are low body fight percentage. His point was that he doesn't think that crunches will help you get there without a proper diet and that there are better excersizes to help you cut the fat besides crunches
TWO MONTHS?!
Dude. Been at it 5 mnths and CONSISTENTLY. I have two top abs...lol
And NOT what I consider "chiseled"
What the HELL am I DOING WRONG???
I do up to 220 reverse, weighted crunches every core day. 2 times a week. What the hell am I doing wrong.
You are a good teacher. Your presentation is motivating. Your body physique is so: I can talk the talk, but also, I can walk the walk. I’m now 74 years old, retired and trying to take care of my body. I know I cant do all of this, but I can, and I am doing some, every day. I feel fantastic now, thanks for this great video.
Got it, 100 dollar bill in my ass.
kidzero1943
not IN your Ass dowhhw !!
Steve man, this was great to hear, and see! Thanks for giving us the real man! Keep it up Steve!
Hold my proteinshake imma do the advanced.
Full Activity Go for it bro !!
Full Activity =)))
Hold my syringe im going to do all of em at once.
Full Activity I’m not going to lie to you, but I just uploaded a video on how to really get abs! Let me know what you think fam
Been doing back-extensions for years and they saved me from a bad lower-back injury (and even helped me recover with some daily stretches).
If you wanna go even further, easy back bridges (not curved back, but straight back) for a static hold also do wonders.
combination of best abs workout and knowledge, need more of this
VACUUM TIME! 3 SETS OF 15 SECONDS!
transverse abdominus is the muscle we use to do the " Vacum " the one you call transverse abdominus is actually called Rectus abdominus and the line in between is linea alba.
I do vacuums, they totally work
@@aliciab6193 ofcourse they do, since you're using mainly( not only! ) transverse abdominus to do it, which by time it gets stronger and makes the abdominal umbilical region look more "flat" but my pint was that he didn't use the correct name which might confuse some people in case they wanna research it further.
Was about to comment this too! You beat me to it!
This may be the most complete video on abs training for a beginner like me that I have seen online yet. Thanks for posting.
Something in this video made me realize something. My number one question for people in great shape like this and who are ripped like this guy is not about what kind of exercise or workout they do, but what they do for a living that allows them the free time to get these workouts done lol.
I mean it's not hard to take an hour out of your day to workout XD
I wake up three hours before I need to leave for work. First thing in the morning is putting on running shoes and getting to the run path. 30mins of running, then back home and drink some coffee and lift weights or core workout. Then breakfast and watch TH-cam videos lol
"BYcycle" lmao at a boy Chandler
I swear you look like Jeremy Renner in the thumbnail...
Edit: Thx for 500 likes :)
I got it too😂
Legit thought it was
Hawk Eye looking ripped
gyandeep sarma yup n
Clicked on the video to find this comment
It is so good to watch natural truthful bodybuilders as you on TH-cam.
Very helpful! Gonna try these tonight for my workout session .Thank you 🤗
Hi
I am doing crunches for 1 months....
Alternate day...(means 12-15 days in 1 months)
I can see me abs...
I will start pull up ab exercise..
Along with crunches
hey steve...lets see u grip that 100 dollar bill! LOL
Thank u. Just started lunges. 30 sec hold. Then increasing it every day
Really appreciate this video. As I need to get my core strengthened. Looking at your physic inspires me to follow your technique
If these exercises help me look more like Steve himself, I'm more than willing to try it out.
AesLetic Physiques 😂 id have to agree
AesLetic Physiques get yourself some susta.
lol, not if youre natty son
GC brah its not just about being natty but its genetics like muscles insertions
AesLetic Physiques you kinda have to workout everything else
I got ripped doing 4 sets of 100 sit-ups 6 day’s a week when training for the marines. May not b the best way but it is possible.
My point exactly, I don't understand why Crunches are being shunned upon. Arnold did 200 a day. Look at how he looked!
1000 ways to skin a cat. Smarter not harder. Sometimes one can reach a goal faster by listening and learning. Arnold's whole routine would have been different if he new then what he knows now.
@@gottacheckyourself Arnold never had good abs. Look again, he was always twisting his torso a little sideways, so it looks thinner. He even said this in a interview.
Exercises like crunches that flex (forward motion of part of spine) the spine and done without great spinal stability put dangerous pressure on the entire spine and over a period of time can lead to lumbar spine problems during middle and old age. Extension (backward motion of spine) of the spine is actually a therapeutic method to lessen lower back pain. Whether one flexes or extends the spine the movement causes a shearing force that amplifies the risk. The shearing force happens when the vertebrae change their normal alignment which can put extra pressure on the disk. Many of these fitness experts r not up to speed on the long term consequences of spinal flex ion from an unstable position. Other than that, this fellow gives good tips
Sam: STOP DOING CRUNCHES!
Also Sam: *does crunches*
I was about to make the same comment
exactly!
dunno why for some people doesn't work on crunches or are they doing it wrong way 😂😂😂
I did crunches for a full year. Legs up, feet flat and feet straight. 100 of each.... Every single day.
It was... OK but I needed other exercises to get proper definition. He did bicycle and reverse crunches, not traditional crunches. He's right.
Just came across this site earlier and have watched several clips.
Recently went thru a Joe Manganela 6 week 5 day a week push pull program with a trainer focusing on my form. Went well, but didn't build much muscle but did lean down and increase stamina. Was looking for another program to settup another session and had recently mentioned a to failure approach for another 60 day run at it.
Watching a number of these programs has steered me toward rather than hitting several body parts in one session to focusing on one area per day to failure. Such as this arm bicep/traps regiment in one session. Will see how this goes with one body part per day with a follow up of another 5 negative to failure reps with assistance.
Excellent to the point instructions.
“Stop doing Sit-ups” tell that to the Army
caudill41 when he said that, take it with a grain of salt.
Fucking Navy too
That's why they need better trainers.
And that's why the PT test is changing to hanging knee raises... which he actually showed in this video. Hell yeah Steve!
You can add the Air Force as well.
"Stop doing crunches" > Proceeds to do 5 types of crunches
that's what I was noticing too! I was hoping there would be a response to that. What's the difference between what he's saying NOT to do and those **crunches** he's doing?????
Thanks for the feed back @wrecksheeps. Do you mean "sit ups"? Don't do old-time sit ups; do these types of "crunches" instead? I'm all about saving my back!
Hi Maia. I appreciate your desire to keep your back safe. To answer your question on crunches, I am not 100% sure what he means. However, the moves he has chosen here activate more muscles than the traditional crunch, which would burn more calories, which would get one closer to their six pack abs.
The crunch and the situp are two exercises that are often performed horribly for hundreds of reps at a time with hopes of getting a six pack. They do have a place in some training plans, but not necessarily like that.
As far as for your back - these exercises could hurt it too if done incorrectly. I recently made a video talking about avoiding hyperextension at the lower spine. Anti-extension exercises can save your back while developing your abs simultaneously. (Something like the plank shown here, or the bottom portion of the leg/knee raises). Without knowledge of this we might watch this video, pick up some new exercises, and proceed to jam our spines into hyperextended positions on every repetition.
I hope you don't mind this lengthy response to your comment. I am a Kinesiology student and personal trainer and I just could not help but to respond to someone interested in a healthy back!
-Calvin
dragon flags are great💪
Calvin Tedesco
can u elaborate more easily on the hyperextension thing
Just ate a pint of ice cream, time to crunch my way to a six pack
Thanks so much Steve! I'm glad what you said bout how crunches are not effective! I always had difficulty doing them right and my lower back would just be in pain. I will be incorporating this 20 minute workout tomorrow really appreciate it. I really want these abs by summer with my strict diet n cardio
seeing your abs and me imagining what I would look like with them motivates me so much.
Correction: Its your rectus abdominus that goes up and down the front from ribs to pubic bone, not transversus.
Transversus is like a cylinder shape that wraps around the area between ribs and hips.
Key word to pickup on is you need to be at a caloric deficit to get abs, like starving basically.
One of the best video's on abs online because at least you really know what you are talking about + have the form to show it. Thx for the inspiration!
transversus abdominis goes across your waist like a weightbelt, the top to bottom going muscle which if shows you call abs or 6 pack is the rectus abdominis! :) Correct that, great video keep it up!
this will be one of Steve's most viewed videos in a couple years
Taylor Maines I’m not going to lie to you, but I just uploaded a video on how to really get abs! Let me know what you think fam
Yo, Just showed your video to my client to educate them,
I'm a personal trainer at fitness first, This video is solid man. It was a great way to educate my client.
Thanks Steve.
Thumbs up.
You train people and you show others' videos to them? Hahahahaa
mark vaci what do you do? Probably nothing stfu
Except for the fact he mis identified body parts
mark vaci Yeah why not? What is this video made for?
I'm 70 and loved this video. Will be doing all these excercises never to late to be what you might have been!
One word...
ATHLEAN-X
Peter Guldbæk Jeff is the man
Peter Guldbæk gtfo
Anders Haukoos definetly!
-,' RED ',- nah
Steve Ali that was mildly inapropriate
To help with my planking, I actually do hold a $100 with my butt cheeks and get a buddy to punch my stomach
😂😂😂😂
Need to go back again to confirm this 😂😂😂
I hope that $100 isn't in one dollar bills, if it is he's probably more than you're buddy
Lmfaoooo
Oh my goooooddd. I couldn't stop laughing at this comment.
Respect for being able to talk while holding a plank
I love this brother, what an attitude to have as a younger individual and the common knowledge, the wisdom and zest for life, his kindness towards others is an A+ PLUS! I saw his Australia video... off the charts! What a House! WAHOOO!
Steve will always get a thumbs up from me! By golly you will get that $9 million house with the care you put into your videos and your love towards the watchers you serve!
Blessings brother,
Jonathan from Washington...
Great video am 63 and still working out
My five exercises for anyone to have a six pack.
1. Caloric Restriction of any kind
2. Adequate sleep
3. Adequate hydration
4. Reducing chronic stress via whatever means you enjoy the most
5. Spend your core training working on stability and doing so with as much weight as you can with proper form.
6. BONUS - realize that nearly everything else is marketing and or total bull shit.
Than you for sharing your knowledge, just started to get back in shape and getting as much knowledge as possible .
Excellent channel!! Just subscribed!! Been a bodybuilder, weight trainer, runner, and yoga instructor for 35 years! Fantastic tips!!!
Stop doing crunches right now...demonstrates a bicycle crunch.
So when will b the next avengers sequel jeremy?
Great vid bro 🔥🔥🔥
Would love to see a diet plan from this guy, I've been doing a lot of chicken/fish and rice but it's getting boring.
Crosby4hyg Go Green... spinach, kale, raw and steamed vegetables... KETO
Go for fruits then.
Don't get stuck on the same shitty foods, eat beef, steak, fish, chicken, whatever you like, as long as the protein outweighs the fats in terms of macros it's alright meat in my book, if you work out hard and lift heavy eating lots of carbs isn't going to ruin your aesthetics neither.
IIFYM Diet bro, maybe intermittent fasting if your schedule permits.
I agree that is pretty much my regimen and salmon get expensive but the results are great. I add zucchini and squash too
Looking Great Steve Cook!Thanks For Sharing This Video With 📹 👍 😀 👌 👏 😊!
Correction: The six pack is actually the rectus abdominis
ok that was intense, I need to get on board this path! Steve, which video explains the nutrition advice to complement this training?
"You cant crunch your way to abs"
That statement went against my whole belief system on abs
So happy to have found this video. Been wanting to tighten my stomach and have some definition. You have gone much more indepth about working out the abs and back. Thank you.
talking while doing plank......RESPECT!
iamNRG Planks are pretty easy.
???????
Dimitris Stamatelis I agree
Yeah it's not the hardest thing to do 😂
If you cant talk doing a plank I don't know what to tell you lol
Cracks me up how people ignore the diet part. They just go right to the workout.
Tyger Jo Yep. 85% kitchen and 15% workout.
@@slamdunkslamdunk9888 Depends on what workout you do and what starting weight you have
Most people want to get in shape, not to become the Terminator or super perfect, so the diet is kind of pointless for many. People want to work out, but they dont want to be a gym rat. A person who doesnt work out and eats like a slob will greatly benefit if he contrinues to eat like a slob but adds some 20 minute daily workout routine to his life
Also people are vastly different. Some people can train for 1 month and get gains as someone who trained for a year
Finally, people process foods differently. Some people will be skinny no matter what. Matter of fact some of the world's champions of eating competitions are very skinny.
It’s sadly true. Starting working out in January at 300 lbs with no diet (just no fast food) no progress . Feb I started keto and I’m at 280 already in 16 days
cable crunches & cable woodchops should definitely be in there too
Maybe even a cheeky dragon flag
good to see exercises that dont require fancy gym equipment! NICE
Don't know about all this but ima getting my six packs rite now, from 7-11..
Sir smokesalot omg 😂
Sir smokesalot hows it goin
Way too much effort , i might get a 6 pack tatoo instead.
you should be the next James bond
zLoRd CrUeL 47 TM ya I could so that
This video was insanely helpful
I’ve never seen bicycle crunches done like that before, but it makes so much more sense! Thank you! Look forward to trying this out!
5:35 - Kids started screaming after seeing how hard it was.
Should these be implemented into every workout?
Edit- he begins to answer this question @ 12:15
wish the actual routine was written in the description
Bach Frog just take notes.
This might be the best ab instruction video I’ve found. Thank you for posting.
A best ab workout i have seen. motivate me to keep up the 22 days
Wednesday march 21- day 1
How did it go
You look like Hawkeye
In a good way though I really like your channel man
Hkkkj HE DOES, OMG!!!
That’s dead ass why I clicked I thought this was Hawkeye
I’llDropUrKd-_-2nd channel &3&3838 same here isnt that some bs
Hkkkj he does lol
Should have re-shot the beginning after refreshing on your anatomy lol. Excellent exercises though.
Austin Chase Thats the result of google searching information. You dont really know it.
Wow! Thanks Steve, I was doing side bends with weight and crunches for quite sometime and saw results but not like I want it. Can't wait to incorporate this core work into my routines!!!
Dragon Flags is a superb ab exercise. And If you can do squats and deadlifts, those exercises are also great for your abs.
Title: “Stop doing crunches”
Video: * does crunches * 😂
Yea
I been working out for 5 months I have a wonder core ab machine I been trying to get ava for years I weigh in at 190 I am trying to cutt down to 140
Jason Medrano no 140 is really small bro. Get to 170 and lift everyday
Thanks Steve!! Really inspiring for me!
I appreciated the heck out of the fact that there was nothing fancy, just plain facts about your anatomy and how to work those areas for real results. I just might get off the couch and try this. Maybe.