In order to maximize your core and ab strengthening, there are a few key components you must be following. We’ll cover left, middle, right ab training as well as the concept of top-down and bottom-up ab exercises to ensure you maximize every workout and see results you never thought possible. Let’s do it!
Too many of us are doing our ab training wrong. We put in the time – we do our sit-ups, crunches, and planks – but then get frustrated with our lack of results.
Here’s the thing – there are much better ways to strengthen our abs and there are a lot of other things we should be including in order to maximize these gains. Specifically there are four key components that every ab routine should include. They are all included in this video and should be included in every one of your ab routines from here on out.
1. LEFT, MIDDLE, RIGHT EMPHASIS: All too-often we perform our ab work in just one plane of motion – bringing our chest towards our knees. Think about it – sit-ups, crunches, planks, hanging abs, v-sits, etc etc are all about brining your chest towards your knees.
Now – this isn’t a bad thing… but could it be better? Your spine and your core are three-dimensional structures – meaning they not only move forward and back, but side to side and they rotate as well. You have to include exercises that address all these motions in order to maximize you ab training.
In this workout we not only focus on the rectus abdominis (middle abs) with some crunches and leg raises, but we’ll introduce some lateral motion for the internal and external obliques as well.
2. TOP-DOWN, BOTTOM-UP EXERCISES: Not only should you be thinking about your core as three columns – left, middle, right – but you should also see it as two hemispheres – top and bottom – as well.
Basically it goes like this – anchoring the bottom to move the top will work your upper abs. Anchoring the top to move the bottom will work your lower abs. Both need to be incorporated into your workouts to make sure you’re hitting all the areas.
What does that mean? Anchoring the bottom means stabilizing the pelvis and moving the chest. Examples include your sit ups and crunches which are great exercises for the upper abs.
But when we start to anchor the top and move the bottom – like in leg-raise activities or hanging abs – it works an entirely different part of the muscle and really helps your progress to take off.
3. FULL RANGE OF MOTION: We all know that in order to maximally strengthen any muscle in the body we have to train it through its complete range of motion. Think about it – your spine extends as you “bend over backwards”, yet most of the ab work that we do never gets into this position. We often stop on the floor when our back is flat.
In order to maximally strengthen and tone your abs you have to get into positions where you can extend your spine. The easiest way to accomplish this is on an exercise ball or doing some hanging ab work.
LINK TO EXERCISE BALL IN THIS VIDEO: https://amzn.to/30pvlQ8
4. TRANSVERSE ABDOMINIS ACTIVATION: Your deepest abdominal layer is called your transverse abdominis. It originates on your lower back, wraps around your sides, and inserts right underneath your rectus abdominis or “six pack muscle” in the front. When activated, this muscle draws your abs in tight like a corset for a nice, toned appearance.
Functionally – this is one of the most important muscles we have when it comes to core strength and spine stability. Unfortunately, it’s one of the most-overlooked and undertrained muscles in the body.
Whenever you perform any ab work, your emphasis should be pulling your belly button in to your spine in order to maximally activate this muscle while performing reps of other exercises. This will enhance your results and tone your midsection faster and more effectively.
I’m going to include each one of these core exercise tips in this simple, follow-along ab workout video! We’ll do 20-second intervals of each of 6 exercises that are going to focus on each one of these principles. We’ll hit left-middle-right abs, upper and lower, go through full range of motion, and focus on TA activation to maximize ab muscle strength and development.
These principles should then be included regularly into your core workouts.
LINK TO WORKOUT MAT IN THIS VIDEO: https://amzn.to/32lUj4P
OTHER VIDEOS YOU MIGHT ENJOY:
12-MINUTE STANDING ABS WORKOUT:
5 CORE EXERCISES YOU SHOULD DO EVERYDAY:
15-MINUTE CORE WORKOUT WITH WEIGHTS:
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Thanks so much for watching, and I’ll see you back here again soon.
Make it happen,