Cable Abs Workout: 3 Steps to Shredded Abs- Thomas DeLauer
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- เผยแพร่เมื่อ 28 ก.พ. 2016
- Learn more about how to build a stable core when you're at the office at www.ThomasDeLauer.com
It’s easy for us to lose our stability muscles if we are sitting at desks all day!
This cable abs workout was designed by OptimizeCEO to give you a quick and easy ab workout that you can do in about 10 minutes in ONE location in the gym.
We all know how difficult it can be to find equipment in a busy gym, especially when you just want to get in and get it done. So this simple and effective ab routine focuses on using constant tension from the cable pulley systems to activate portions of the abs that you wouldn’t otherwise really activate well.
You can rotate through as many times as you need, but in this video, we will rotate through three times.
Exercise Number 1:
Rope Ab Crunches:
In the video I explain how to properly perform this exercise to get the most out of it. The goal here is to really stretch at the top of the movement and not to sink the butt back out too far.
Exercise Number 2:
Plank Single Arm Rows:
This exercise is great for building core stability and for bringing in the internal oblique muscles which will help create the illusion of a smaller waist, especially if you’re just starting to get lean enough to see some abs! Be sure to stay in the plank position and slowly row with the one arm. You can modify this exercise from the knees as well.
Exercise Number 3:
Stability Ball Russian Twists
This one can take a little bit of getting used to as it can be a bit wobbly at first. But for the most part, you’re stabilizing using your obliques and of course your transverse abdominus which is the muscle that truly holds in your gut, if you will.
Slowly rotate through this motion being careful not to jerk the cable too much and maintaining control on the sides of the abdominals.
This is a workout that you can get done anywhere with a cable machine and you’ll never have to leave the comfort of that one area. Perfect for the lunch break ab workout or to tack onto a day of cardio for a little extra core burn!
Subscribe to the Thomas DeLauer Channel Here: th-cam.com/users/thetdelau...
Thank you. I love how you get right to the point without all the fluff
Such a great video & really awesome exercises..running to the gym to try it now. Love your channel and the diversity of information on here☺️
That’s kind of body aesthetic I am going for, very inspirational, good stuff
Yesss! Tried this whole routine yesterday. Holy cannoli. 🔥 🔥 Thanks. I’m sticking with this on ab workouts for awhile. Very, very awesome. The plank cable pull is no joke. And believe me, the stability ball Russian twist is not easy after the other exercises. 🙌
How’s it going? Did you get yr abs shredded?
^😂
Excellent. These really work.
Wow. I've always felt that training obliques would make me look square, and as a woman who would like to keep her hourglass shape I definitely don't want that. Thanks, Thomas, for finally confirming this 👍
Appreciate the concise information!
You are so inspiring Thomas. Thanks for these great videos.
Fantastic info
Wicked! I like it... nice routine...
you deserve more subscribers.
He's got them now
@@KombuchaLiz fax
@@KombuchaLiz chk now
Geez freaking louis dude, you were NOT kidding, I can't believe how light weight, yet extremely difficult this was. The plank one was absolutely murderous, it hurt so so much doing it. I have done soooooo many ab exercises before, and these top the list. Even harder than the barbell rollout.
I think the only thing harder than these, would be the spiderman plank.
Omg can't wait to keep at this regime for the next four weeks!
Finally an abs workout I’m interested in! Thanks!
Gonna try this today
Too funny! I felt my abs tighten just watching these exercises! 😂
The swiss all move is brilliant.
Great video . You won a new subscriber.
Excelente
i gonna buy a private gym do the step 3.
super awkward
Ty
Thomas Delauer is the GOAT
Mike from Elk Grove California Age 64. Excellent, exactly what I'm looking for, just hope the full hardware on my entire spine doesn't mind, thanks
Thank you for explaining these exercises. New Sunny Subby over here🥰
Just out of curiosity, in what way is doing the chop on the ball better than doing it standing upright?
Thank you so much for this video!!!
Best in the industry.
how would u suggest doing this after lumbar sprain? I wrecked my back back in November doing core, cable exercises; apparently 'shearing' injury. Just now able to do cable flys & some cable chops after 7 months. Please advise (thanks)
Love you
How does a plank row, work your obliques
I'm assuming both the second and first exercises could be done with just a weight and not the machine but is there another way to do the first one?
This soft warm light makes you look super youthful and like a young Kevin Costner
Are these the only ab excersies ya do?
What the supplement you have been using ?
Currently my body fat and heavy belly and abs side fat ... Can I perform this
I need a pewee version of these. I’m trying to isolate obliques and transverse abs to prepare for surgery. 🤗
Which surgery scoliosis?
@@mr.knight4110 …. I had 12 pounds of skin removed in Abdominoplasty with abdominal repair. It’s was a Tuff few days but even the first painful day after I was glad that I went for ths surgery.
how do I know how much weight to use?
add the videos mr thomas
But what about the transverse abdominals, there important to keep your core, tight and have good posture.
How many times a week?
Step 1 is hard as fuck on the knees but god damn does it work.
Use a yoga mat it helps with knee pain
Great exercises sir... But i just wanna ask if, are those exercises mentioned applicable to a person with more than 20% body fat? Of course with proper nutrition and diet and cardio exercises, will these exercises helps lose belly fat too? Thanks... Fan here from the philippines
+Gregorio Meraz thanks for the very great information... hoping i can continue to lose body fat. it's been very hard for me now, because i used to be at 90kg and now maintaining at 70kg. i can barely lose weight at this point... thanks again
+Gregorio Meraz LP p
So having a belly gut, isn't because you have weak transverse abdominals does it. Or is just cause we don't have developed internal and external obliques. Or have strong obliques in general. Or strong serratus muscles.
Every one has abs just fat covers them...
My friend, my obliques are chunky as hell, been training them for 2 maybe 3 years, comfortably doing 15kg straight cable chops, my beer gut covers my upper and but my oblique stick out a fair bit on the side, it is a weird sight to behold. Advanced dad bod?
so the internal obliques are what, keeps your, core stable.
Any tips for someone who can't do a plank for very long because they're doing shoulder/neck rehab, but still wants a core workout?
3:20 just do it with dumbbells but lifting it up lifting your elbows back
5:18 abs are made in the gym as well, if you have already a low % body fat and don't train them properly they wont show.
Suspension training burns the abs and obliques like nothing else if you do it right.
can i do these after hernia repair?
J ean W. Garcia you can do these to prevent hernias my friend, the core prevents hernias
@@fizzle2323 he's being serious. Yes you can do them after hernia repair but go light and lift right
YUNG SMORC I too stated it seriously but I agree going light helps a lot,
1:13
I've been studying the top program for building abs easily and found a great resource at Toms Magic Shortcut (look it up on google)
This guy advertised on his own video 😂😂
Word
why not just do manly ass woodchoppers instead of the third workout to avoid looking 'girly' lol
no way i'm gonna do the 3rd exercise
do wood choppers. its the standing version of it
I've seen people at the gym do the last 2 and the first is pretty common. There are some people that never look like they are never doing the normal exercises and I want to laugh but they are the most in shape so I need to start doing them. They know what they're doing.
Brazil português PT
So hinch your lower stomach in when doing an crunches
That move dosen't look "girlie"
I wonder if you still do this in 2024?
Looks "girlie" eh? Lol tisk tisk.
Katy Klyn it doesn’t help that the ball was pink 😆 very “girly”. More like beast mode “girly”
I hate when they say abs are made in the kitchen yes 90% of it is made in the kitchen but if you have absolutely no ABS underneath all that fat you will not have abs unless you work on those muscles
I am gonna give you a pass on the "girlie" comment cause you're so damn pretty. lol
Bla bla reduces.
69
Best in the industry.