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
December 29th, 2009 at 3:49 pm
I said 2 minutes of …
I said 2 minutes of stability exercises (Ex: tables, bridges, planks).
Core is also be worked out during your dynamic warmup, main lifts, and core section of a workout routine.
Nutrition has absolutely everything with losing fat and gaining muscle, so it’s completely relevant.
Why should an athlete get results quicker??
That really doesn’t make any sense at all.
And your core isn’t your abs. You want a six pack?? Well making your abs burn won’t do it. You have to get the entire core
December 29th, 2009 at 3:49 pm
Please give this a …
Please give this a chance it is no scam I just really enjoy helping people and making people healthy.
Free online personal training by me, a certified personal trainer!! I also answer any questions that you may have about fitness and nutrition. My contact info is in my about me on my channel
December 29th, 2009 at 3:49 pm
I don’t know if u …
I don’t know if u realized, but the topic of the video says abs and workouts, not advice about nutrition. Secondly, 2 minutes will do ablolutely nothing for your core. Also, obviously you moron someone who works out and is an athlete will be capable of getting results quicker. Your comment has made everyone who reads it dumber and may God have mercy on your soul
December 29th, 2009 at 3:49 pm
Also, stability …
Also, stability exercises usually are not incorporated into a workout routine for any more than 2 minutes a day, from an athletic standpoint. In addition, very little range of motion and/or flexibility will be gained through this routine, and without full body exercises and olympic lifts, there is little hope for overall core strength. Also, not varying exercises (For ex: tables + bridges for planks/side planks) creates little ability for improvement.
And he doesn’t even talk about nutrition…
December 29th, 2009 at 3:49 pm
No, I can’t. And …
No, I can’t. And the reason why is it would solely depend on the individual. A workout routine has to be specific to various characteristics to individuals and their previous workout history and their diets. Also, an individual with an athletic background varies greatly than someone who hasn’t done anything athletic for 10 years. To simply give a workout routine without information about the users is not only unethical, but it should be illegal.
December 29th, 2009 at 3:49 pm
Sorry can you …
Sorry can you explain this further how If I do this program i will have imbalances? And btw im not sure if this guy “doesnt know shit” about fitness because I find his workouts very good
December 29th, 2009 at 3:49 pm
What does “Feel” …
What does “Feel” have to do with results?
And why should this guy who btw doesn’t know about fitness, be giving random people workout programs?
He is still formulating major imbalances if you actually go with this program. The exercises itself can be incorporated into a workout program, but full body exercises and supplementary lifts (posterior chain) must be incorporated. Use your core in multi-movements to incorporate full body exercises and powering motion with your core. Also nutrition.
December 29th, 2009 at 3:49 pm
haha 21 century …
haha 21 century workout in 20th century chucks ahah
December 29th, 2009 at 3:49 pm
they are bad but …
they are bad but Nike shocks are by far the worse for your feet!!!!!
December 29th, 2009 at 3:49 pm
Danradin1234. Solid …
Danradin1234. Solid advice.
December 29th, 2009 at 3:49 pm
Definition come …
Definition come from your nutrition.
December 29th, 2009 at 3:49 pm
these are great, …
these are great, you can really feel them in you iner core
December 29th, 2009 at 3:49 pm
Why is this guy …
Why is this guy wearing Converse in the gym?? They are the worst for your feet.
December 29th, 2009 at 3:49 pm
These are awesome. …
These are awesome. I’ve been doing bicycle crunches for months.. with no results of course. The plank is something I’ve seen and done a few times in beginner yoga, but I’ll master it for sure with your advice. I’ll definitely give all these a try. Thanks!!
December 29th, 2009 at 3:49 pm
Awesome! It makes …
Awesome! It makes sense, the dynamics of it all are so effective and efficient, how it should be!
December 29th, 2009 at 3:49 pm
Bicycles are still …
Bicycles are still the NUMBER 1 ab exercise. work in side/front planks, and ball sit ups, and oblique crosses, and you got a great ab workout.
December 29th, 2009 at 3:49 pm
jus wonderin whats …
jus wonderin whats the difference?
im mean lets say you play soccer and you work out why not go for definition i mean its still your muscles maybe not one specifically for soccer but you could just incorpirate it into yo9ur work out
December 29th, 2009 at 3:49 pm
Do you suggest this …
Do you suggest this kind of ab work for core strengthening for sports or just for definition?
December 29th, 2009 at 3:49 pm
Thx danradin. I …
Thx danradin. I have recently started TT intermediate, so far I have lost a pound a week, I guess you are right, it will come, I really eat very clean. it’s become a habit, thanks again. cheers!
December 29th, 2009 at 3:49 pm
keep working. it’s …
keep working. it’s at least 75% diet. don’t drop your calories too low. as long as you’re losing fat somewhere you will eventually lose it in the stomach. you have no control over the where and the when you lose fat, but as long as you’re progressing, keep going!