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If you want a well-defined, impressive looking six pack then you need to incorporate weighted abs exercises into your ab training routine! These exercises allow you to easily progressively overload your abs with weight in order to grow your abs and get them to “pop out” more. In this video I’ll be going through the 4 best weighted ab exercises, and show how you can incorporate them into an weighted ab routine. I often get asked if you should do ab exercises with weights, and in my opinion if you want your abs to “pop” then using a weighted ab routine is a must!
If you enjoyed the video, please don’t forget to give it a like and subscribe to my channel for more! You can also follow me on Instagram at @Jayethierfit.
A full body workout is a great way to not only get fit, but to build strength. Build strength during a full body workout with help from the founder/owner and the Director of Awesomeness at STRONG Gym in this free video clip.
Expert: William McNeely
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Series Description: Whether you’re trying to lose weight, build strength or just get ripped, exercise and nutrition are two keys that can unlock your goal. Learn about weightlifting with help from the founder/owner and the Director of Awesomeness at STRONG Gym in this free video series.
Dr. Oz puts Shaun T’s quick new workout to the test! You’ll be feeling a total-body burn in just five minutes.
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Learn how to burn some calories with dance cardio.
This exercise video series is part of the HealthWorks!, a family-based program at Cincinnati Children’s Heart Institute to help overweight kids and teens learn healthy habits.
HealthWorks! is one of the first of its kind and is the cornerstone of the pioneering Center for Better Health and Nutrition, a national role model in combating childhood obesity that treats more than 500 patients annually.
HealthWorks! uses a variety of methods to help overweight children and teens – and their families – improve eating habits and become more physically active. The program is designed to work with the lifestyle and needs of the young person and the immediate family, helping them to set realistic, achievable goals.
In addition to promoting more physical activity, we emphasize making changes to the daily diet that include and promote healthier eating habits.
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* Disclaimer: Please be advised that there are known risks involved in participating in any exercise program. All exercise and other forms of physical activity can be dangerous, especially if performed without medical advice and proper supervision. Always consult your physician or health care professional before beginning any exercise program. Cincinnati Children’s. Video Rating: / 5
On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to start your six pack with ten minutes of intense core exercises. Learn how to get a flat stomach and lose weight at the same time with this quick, yet effective workout! Follow along and let us know what you thought!
Stay tuned to our channel for more episodes: http://goo.gl/c6p4j
Check out our other fun workouts:
1. Miranda Kerr Butt Workout: Victoria Secret Series: http://www.youtube.com/watch?v=tl4JR94ZdCY
2. Taco Bell Calorie Burner: Insane Workout: http://www.youtube.com/watch?v=aJuxvxv5lbA
3. Squat Challenge: 225 Squats to Burn 100 Calories: http://www.youtube.com/watch?v=uF_Apr5Ee9A
4. The Best Victoria Secret Ab Workout: http://www.youtube.com/watch?v=NfvD5yEFh28
5. 5 Minute Ab Workout: http://www.youtube.com/watch?v=D3au2wdRon4
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These are the best 6 pack ab exercises according to the science from a study done by ACE. This workout is great to do at home for men and women. You can do these top abs exercises with minimal equipment. To Lose belly fat you need diet as well
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Timestamps:
#6 Best Ab Exercise: Long Arm Crunch 0:55
#5 Best Ab Exercise: The Ab Roll Out 2:28
#4 Best Ab Exercise: Vertical Leg Crunch 3:27
#3 Best Ab Exercise: Crunches On A Exercise Ball 4:00
#2 Best Ab Exercise: Captains Chair 5:41
#1 Best Ab Exercise: Bicycle Sit Ups 6:28
6 Pack Ab Workout Video:
https://goo.gl/JdFPpG
So many different ab exercises are available for you to do but wouldnt it be nice to know which ones are the best & which ones are the worst. I mean after all if we can focus on the best exercises then we can get faster development of our six pack abs. Luckily ACE also known as the American Council on exercise conducted a study that tested out different ab movements & found which ones produced the best results. Ive been recommending certain ab exercises over others for a while now & its nice to see that every one of the exercises that they said work best are ones that I’ve been advocating for quite a while. This study was conducted several years ago but it’s a fairly in-depth study comparing 13 different exercises. The researchers primarily looked at muscle stimulation & activity & ranked the exercises from best to worst. So let’s jump right in with the top 6 best of the bests starting with number 6. The long arm crunch, this is one that I talk about all the time, & I highly recommend that you try it with a weight. The long arm crunch primarily focuses on working the rectus abdominus which is the muscle that most of us refer to as the six pack. You can do it without a weight but I recommend taking a moderately heavy weight load & pointing it straight to the ceiling. I recommend using a heavy weight because another 2009 study published in the journal of physical therapy in sport found that using weights for your abs can greatly increase stimulation of the rectus abdominus. Also using weights for your ab exercises allows you to progressively overload your abs just by upping the weight over time which is a necessary factor for any of your muscles to grow. So back to the long arm crunch you want to crunch up just enough to lift your shoulder blades up off the ground & then come back down while keeping your arms pointed straight towards the ceiling the whole time. It won’t take much to feel the burn from this exercise, but this is an exercise that I usually recommend doing a dropset with. Meaning you would do ten to twenty reps of weighted long arm crunches & then immediately drop the weight & perform twenty more reps with only your body weight & your hands stacked on top of eachother. If your wondering about the exact number of sets to do this exercise & the other exercises that Im about to talk about stayed tuned because at the end i’ll give you an excellent ab workout that includes these top 6 movements. But moving on next up on the list ranking as the 5th best exercise for six pack abs we have the ab roll out & the torso track. These are both pretty much the same exercise except one is done with an ab wheel while the other one is done on a slipper track. This is one that you probably won’t be doing with weights, but by training yourself to roll out further over time you can gradually put more stress on your abs allowing you to progressively overload your abs over time. To start this exercise get on all fours with your arms locked out the ab wheel directly under your chest. As a beginner do not roll out all the way because you can hurt your back. Once you get comfortable as a beginner sit your hips back to give you some leverage. Once your ready you can proceed to more advanced levels where you roll all the way out to the point where your body winds up being almost flat on the ground at the end of the movement. This is one of my favorite ab exercises & not a lot of reps are needed to break down a lot of muscle tissue & get stronger. Next we have the vertical leg crunch, but I usually refer to this exercise as the reverse crunch. Same exercise just different terminology. To perform this exercise start with legs straight up towards the ceiling & your hands either folded across your chest or preferably behind the head. Once again lift your shoulder blades up off the ground just enough and then lower back down. This is once again another exercise that I recommend progressing with weights as soon as possible. Once ready for a weight i recommend using a dumbbell & holding the dumbbell across your chest or putting the dumbbell behind your head to make it more intense. The third best exercise for abs according to this study was crunches on an exercise ball. When they say exercise
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Are you ready for an ab workout challenge that is suitable for everyone from beginner to advanced? In this video, I’m going to show you a single ab workout routine that you can do for the next 22 days straight that is going to help to carve up that midsection of yours and give you a jump start on getting your abs to pop year round. There are just 6 exercises in this ab workout, each one hitting the abs from one of their primary functions.
No equipment is required to perform this ab workout routine. Because of this fact, there are no excuses either. You will be able to do this workout for your abs in just minutes and you won’t need any elaborate setup to get it done. It can be done in the comfort of your own home or in the gym if you so choose.
The key to this ab workout plan is that you perform it for 22 days straight. There are two reasons for this time period. First, it gives you an opportunity to start seeing noticeable changes in your abs particularly if you pair this with a dedicated effort to improve your nutrition. You will never be able to see your abs if they are covered in fat. You need to start getting serious about your diet and eating if you want to strip away the fat and show the results of your hard work and effort.
The second reason for doing this for 22 days is to help this become part of your lifestyle. They say it takes 22 days of doing something for it to become a habit. We are going to try and create a positive habit here by getting you used to training your abs. Don’t worry. The abs are a resilient postural muscle group that is built for high volume and frequent training sessions.
The exercises in this ab workout follow a specific sequence. They start with those that target the lower abs using bottom up movements. These are where the top of the body from the waist up stays rather stationary while the bottom does the movement. This can be seen in the heels to the heavens exercise.
Next you perform a bottom up rotation movement. This one is going to be filled by the step through planks. Here you want to try and keep your upper torso still again while you create rotation from the bottom using your legs to step through and across your body. You will be able to feel this burn almost from the first few reps. Keep going until you reach the extinction time as described in the video.
Move on next to the midrange movement known as the “X” man crunch. This is a great way to bring both the top to the bottom and the bottom to the top. Aim for completing the 12 reps that are suggested for extinction on this ab exercise and move onto the final three exercises. These will hit the obliques, top down movements and top down with rotation.
You will see that this is not going to take very long. The benefit and power of this ab workout is that it is hitting the abs and obliques from every angle and in each of the 6 primary ways of hitting them. If you find that this is just a little too tough for you as a beginner you can always check out my alternative workout that is more suitable for beginners here – https://www.youtube.com/watch?v=5qVd7_O5ifY
For a complete workout plan that programs ab training each time you train in a way that will get you your six pack faster than any other program, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see first hand how much faster you can start seeing results by training your body the way it was meant to be trained all along.
For more ab workout videos and workouts for abs at home, be sure you subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 Video Rating: / 5
Standing Abdominal Exercises During Pregnancy. Part of the series: ModernMom. Standing abdominal exercises are great to do during pregnancy because you don’t have to lay on your back and put pressure on your vena cava. Keep your abs strong during your pregnancy with tips from a professional fitness instructor in this video on exercising during pregnancy. Read more: http://www.ehow.co.uk/video_12241195_standing-abdominal-exercises-during-pregnancy.html Video Rating: / 5
Sitting Abdominal Exercises During Pregnancy. Part of the series: ModernMom. Sitting abdominal exercises are great to do during pregnancy because they keep you and your baby in a safe position. Continue to exercise your abs during your pregnancy with the advice of a professional fitness instructor in this video on exercising during pregnancy. Read more: http://www.ehow.co.uk/video_12241196_sitting-abdominal-exercises-during-pregnancy.html Video Rating: / 5
*Special Alpha M. thank you goes out to Freeletics for sponsoring this amazing content for for creating such a fantastic app!
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In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro is taking a field trip to the gym so he can show you his favorite 4 abdominal exercises to get your abs to show.
In order to have your abs to show, you need to reduce your body fat (have a decent diet that facilitates your body fat reduction) and perform cardio the 1st thing in the morning. Now that you have the body fat reduced, you need to develop the abs and create separations. Here’s how…
Alpha’s Go To Ab Routine
Basic bench crunch – after getting into position, keep legs slightly bent, come up and pause. Alpha gives alternates for less and more intense options. 15 reps with dumbbell then 15 reps without the weight. Do three (3) sets of 30 reps.
Hanging Leg Raises – Alpha gives options to perform this exercise with pros and cons. It’s about control, that little squeeze, and that little pause. He gives options to make the exercises less and more challenging. He also gives an option to hit the obliques. Go for three (3) sets.
Cable Crunch – it’s a personal favorite of Alpha but is more difficult to feel. Your butt doesn’t move. Only the upper body moves with a pause. Go for 15 – 20, three (3) sets.
The Ball Crunch – not the most masculine looking but one of the most effective. Chin to ceiling with the ball in the small of your back, go up, pause, and down. If you quiver, all of your muscles are engaged. You don’t need to go super fast. Go 10 slow with a pause. Then go for 10 pulses. It’s a great way to finish off those abs!
String of two of these together for a superset. Alternate back and forth for 3 sets. Perform twice a week with a few days in between. If you squeeze, go slow, and contract, you’ll feel it for days. Freeletics FREE Gym App is an option that Alpha has been using too. It’s the best fitness app he’s ever seen. Remember, no abs were ever seen without a low body fat percentage! Video Rating: / 5
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#muscle
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💪Doctor Reveals The Only 4 Ways To Build Muscle
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At the age of 6, when I first moved here to America from Italy – I saw my first muscle magazine and I was mesmerized by the idea of getting big, strong, muscular and lean.
Sadly, I have some crappy genetics and gaining muscle and losing fat has always been an uphill battle for me. But I’ve never given up and in the process, I’ve learned everything there is to gaining muscle and losing fat, naturally.
This also probably explains why I became an anti-aging, endocrinology doctor – which is the study of hormones.
And I’ve coached professional and Olympic athletes, including lots of bodybuilders.
So today, I’m here to pass on all of my wisdom, so you can learn from my mistakes.
I’ve simplified the entire process of gaining muscle to 4 simple and clinically proven “ingredients”.
4 Primary Ingredients For Building Muscle
Ingredient #1 – HORMONES
Before anything can be said and done, you must have the right hormones for building muscle. They need to be optimized.
We all have different genetics and please don’t compare yourself to someone else who might have great genetics and then think there’s something wrong with you.
Just as someone who is a genius and has a high IQ, some people are just born with lots of muscle cells and the perfect hormones for building muscle and losing fat.
If you don’t optimize your hormones, anything else you do will NOT work and it’ll be a waste of effort, time and money.
In fact, the right hormonal environment will make you grow muscle without doing anything – no exercise, diets or supplements.
And, this is exactly what happens when you hit puberty and all of a sudden you start getting muscular, leaner, more aggressive, hornier, etc.
It’s ALL about the hormones.
But let’s move on to the second most important ingredient and that’s EXERCISE
Ingredient #2 – EXERCISE
In order for muscle to grow, it FIRST needs to be “stimulated” and that requires exercise.
The correct form of exercise ALSO produces important hormones and growth factors, that will build muscle.
And in order to do this, you need to lift weights.
Now, this can be with dumbbells, barbells, cables, machines or your own bodyweight. It doesn’t matter.
Okay, now that you’ve stimulated the muscle, have produced the right hormones, it’s time to FEED your muscles.
Ingredient #2 – DIET
If you don’t feed your muscles, the workouts will cause you to LOSE muscle.
In fact, this is what happened to me when I first started. I thought I’d lift weights to make my muscles grow and then eat less food to lose fat.
But all I did was get smaller and weaker. I was like anorexic.
However, you don’t need that much extra food. Increase your calories by about 250-500 daily and see how you look and feel after a month. If you’re not getting fat, then good. If you are, lower the calories a little.
This has to do with YOUR body, so listen to it, pay attention.
As far as WHAT to eat. Okay… this is where all the confusion comes.
Simple, easy and effective.
Ingredient #4 – REST
Now that you’ve stimulate and fed the muscle, you need to REST it. Just like a baby, you need your rest to grow.
As far as sleep, get as much as you need. Some need 6 hours and some need 9. Go to bed before midnight and wake up naturally.
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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you the best ab exercises to flatten your stomach! Remember, always mix up your workout to see better results lose weight quickly! This ab workout will help you burn fat and get your six pack started for the summer! Follow along and let us know what you thought.
Stay tuned to our channel for more episodes: http://goo.gl/c6p4j
Check out our other fun workouts:
1. The Best Victoria Secret Ab Workout: http://www.youtube.com/watch?v=NfvD5yEFh28
2. 5 Minute Ab Workout: http://www.youtube.com/watch?v=D3au2wdRon4
3. Adriana Lima Leg Workout: https://www.youtube.com/watch?v=XTlDkfq4ZZk
4. Total Arm Workout: http://www.youtube.com/watch?v=cF0niVnmMY0
5. How to Burn Off a Starbucks Frappuccino in 5 Minutes: http://www.youtube.com/watch?v=5OTgv_vAZ8Y
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