The Evolution of Abs Exercises and Core Workouts
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This video takes you through the evolution of 21st century ab training.
You’ll find 6 different ab exercises where the focus isn’t on crunching or spinal flexion, but instead is geared towards providing a core workout that offers stabilization and resistance rotation.
Just because these ab exercises aren’t your traditional crunches, doesn’t mean that you won’t get that great ab burning feeling following your workout.
These core exercises will still help build 6 pack abs, but in a much safer way that will reduce the incidence of low back pain.
The first ab exercise in the evolution of ab training is a simple plank.
This exercise needs to be mastered by beginners and those at risk of low back pain. The goal here is to work up to a 90 second to 2 minute hold in the plank position.
The next core exercise is the side plank or side bridge. A little more difficult than the regular plank, the trick here is to keep your body in a straight line and keep those hips raised.
Once you’ve mastered those ab exercises, try the plank with your elbows on the stability ball.
According to Men’s Health magazine, this exercise works your abs 30% hard than a regular plank. To increase the difficulty of this ab exercise, try moving the ball further away from your body.
The fourth ab exercise to work your entire core is the stability ball jackknife.
Here, you will place your feet on the stability ball and your hands on the floor or elbows on a bench. Then you will bring your knees to your chest, while maintaining the plank position, and then return to the starting position.
Similar to the ab wheel, the next exercise in the evolution of ab training is the stability ball rollout.
Place the ball in front of you, with your hands on the ball, roll the ball out, stretching and maintaining your back in a straight line, and contract to return to the starting position.
The last ab exercise is a plank rotation.
When you take a regular plank and combine it with a side plank, the subsequent resisting rotation works to provide a total body workout.
So to perform this exercise you will start in the side plank position, and without moving your hips rotate to a regular plank, and then over to the opposite side plank position.
Continue to do this, while keeping your back straight and hips raised.
Crunches are old news. You just won’t get the same total body benefits of this new type of training.
Try out these 6 ab exercises that will provide not only an exceptional core work, but a total body workout as well.
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Duration : 0:6:27
Tags: ab, abs, bodyweig, burn fat, exercise, exercises, fat loss, fitness, turbulence training, Weight loss, workout, workouts
May 2nd, 2010 at 9:56 pm
FTW, digging the …
FTW, digging the chucks dude.
May 2nd, 2010 at 9:56 pm
@68480guillermo
…
@68480guillermo
Excuse you, but I wear chucks daily. I don’t workout in them, dumbass. Do yourself a favor “guillermo” and do some research on which shoes are good for your feet and which are bad, no podiatrist would ever suggest working out in Chucks. Dumb shit. Does not take a rocket scientist to know this, dumb ass
May 2nd, 2010 at 9:56 pm
nice converse!
nice converse!
May 2nd, 2010 at 9:56 pm
It is totally a …
It is totally a great video, i also tried the free ebooks and products that i got from:
DIETASYPESO(i.)COM
I lost 14 Lbs in just 14 days , even i did not do any exercise at all, im more than happy as i did not gain the weight back.
May 2nd, 2010 at 9:56 pm
@Oaken007 The flat …
@Oaken007 The flat sole on the chucks provide for a natural support. It’s pretty old school. Do yourself a favor and become a little more informed before you make stupid comments.
May 2nd, 2010 at 9:56 pm
thanks
thanks
May 2nd, 2010 at 9:56 pm
@SadegoGG this is a …
@SadegoGG this is a video about an ab work out, wtf are you talking about
May 2nd, 2010 at 9:56 pm
Haha he’s canadian …
Haha he’s canadian eh?
May 2nd, 2010 at 9:56 pm
awesome!! thanks …
awesome!! thanks for the the great vid!!
May 2nd, 2010 at 9:56 pm
Why the are …
Why the are people arguing about government/politics on a video about ab/core training? Must be some type of intellectual ADD
May 2nd, 2010 at 9:56 pm
Or someone that …
Or someone that wants to get stronger…
May 2nd, 2010 at 9:56 pm
I gave you examples …
I gave you examples of misconceptions in public education. I backed my statement by describing how the government works (Electing officials to designate laws) and I also used the people who established America; who said America is a Republic, and it is in no way a Democracy.
I do not get a great deal of information from Glen Beck, and studying the law and public information is in no way an act of a conspiracy theorist. Logically, you ignore the facts so you’re the theorist. And i am independent
May 2nd, 2010 at 9:56 pm
You’re logically …
You’re logically not making any sense whatsover. You’re making judgments on very limited anecdotal evidence “I had a teacher that didnt want to take the effort to point out my logical conclusions were full of therefore all teachers dont know what they are talking about”. Stop being educated by Glen Beck. Republics and Representative Democracies are essentially the exact same thing, you’re arguing semantics. Libertarianism is a naive joke.
May 2nd, 2010 at 9:56 pm
The funny thing is …
The funny thing is government education teachers have no idea what they’re teaching. IN 11th grade I completely smashed my economics teacher and made the entire class think she wan an uneducated dumbass when I proved the Income Tax is both illegal and unjust, which went completely against what he was teaching. Moreover, in science we’re fed bullshit like HIV exists, but I proved my Biology teacher that it indeed, does not exist when I was in 10th Grade. You were taught complete bullshit.
May 2nd, 2010 at 9:56 pm
A democracy and a …
A democracy and a republic are completely different forms of government. The United States is purely a Republic, and the founding fathers of America warned about the unjustness and lack of freedoms that would come if the United States were a democracy. The United States is intended to be a country with liberty, freedom, and justice. Therefore, it can not be classified as a democracy. Also, the United States has elected officials who vote on laws, meaning it’s not a democracy.
May 2nd, 2010 at 9:56 pm
@SadegoGG I’m a …
@SadegoGG I’m a Social Studies teacher and I can point out that the United States is a Republic which is a type of democracy. Hooray with your attempt to sound snarky and smart on the internet but you failed.
May 2nd, 2010 at 9:56 pm
What was your …
What was your question again – a program over the internet or calories. I think I have answered by my own experience. The world is full of folks exercising to packaged programs with success, not everyone can afford or has access to a personal trainer. I would love to do a RKB course but funds do not allow for instance.
I am not even sure what the calorie question was about. CB states that calories do matter.
Yes the row, like many free weight ex. is not a full body exercise.
May 2nd, 2010 at 9:56 pm
Yes it is the bench …
Yes it is the bench that I need a spotter for.
May 2nd, 2010 at 9:56 pm
Asking a public …
Asking a public gym’s personal trainer about working out is like asking a high school Civics teacher about the government. You won’t gain/lose weight, just like the students won’t understand the United States is a Republic, not a democracy.
If you need a spotter (Possible exception to bench) you’re most likely using too much weight or should go to a gym with a more modern squat rack. The only people who should be working 80% of 1 rep max are specific types of power lifters.
May 2nd, 2010 at 9:56 pm
That blog had a …
That blog had a post that said calories don’t matter. I read 2 articles, one of them wasn’t by the guy you were talking about but your guy surely talked him up in a mannered way.
Rows are not a full body exercise.
also, an exercise isn’t explosive unless your between 40-65% of your 1 RP Max, and I saw absolutely nothing pertaining to that.
By the way, you still haven’t answered my question.
May 2nd, 2010 at 9:56 pm
CB comes from an …
CB comes from an athletic background too – soccer.
CB’s programs use full body exercises, squats, lunges, rows, pull-ups, presses etc. There are also explosive exercises too. So I don’t understand your comment.
Hmm how do calories not matter? If you want to lose weight eat below your burn, gain eat above your burn. Results may vary on the type of food you choose to eat. CB advocates lean protein, lots of fruit and vegetables and not to eat out of a box or a bag.
May 2nd, 2010 at 9:56 pm
I have had better …
I have had better results working with CB’s material than I did with four personal trainers in the gym. CB’s programs are well crafted, have alternatives and there is on-line support. The only thing I miss with a personal trainer is spotting me and setting up equipment.
May 2nd, 2010 at 9:56 pm
When I was in high …
When I was in high school I gained 38 pounds the first year after I learned how to work out eating natural, unprocessed foods. A lot of the tips in one of those articles regarding fat loss is also applicable to weight gain.
However, the lack of olympic lifts in his routines is not going to maximize results and piloted strength (Meaning, effortlessly exerting a lot of force).
BTW, please explain to me why its justified to give someone you’ve never met a workout routine over the internet?
May 2nd, 2010 at 9:56 pm
@tebone7
@tebone7
May 2nd, 2010 at 9:56 pm
I’m coming from …
I’m coming from more of an athletic point of view, however that guy isn’t too specular in what I read. It’s really common sense that you can gain muscle an lose weight at the same time. However, there are more efficient ways to gain muscle and explosiveness a of a lot faster than the isolation exercises he is stressing. Try doing some lifts such as a push press or overhead squats/lunges and your core will be stronger than ever.
That thing about eat healthy –> calories dont matter. Its BS