Do This BEFORE Every Ab Workout (GET BETTER ABS!)
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One of the biggest problems people have with ab training is that they rarely feels it in their abs. One of the main contributors to that is the involvement of the hip flexors. In this video, we are going to cover some tips that will help you disengage the hip flexors so you can better engage your abdominals and really start to carve out those 6-pack abs.
A simple way to disengage the hip flexors is to engage the antagonist muscles, the hamstrings. One hack you can try is to squeeze a foam roller between your heels and the back of your upper thighs.
Doing so ensures you’ve engaged the hamstrings and thus ‘turned off’ your hip flexors. What’s cool about this trick is that if you get sloppy you’ll know it because the foam roller will fall, or start to slip out of your grasp.
Start with the upper abs. With the hamstrings and glutes engaged by pulling against a foam roller with your heels into your legs, we’ll raise our entire shoulder girdle off the ground. Don’t NOT pull your head and neck but rather fold our shoulders up. Imagine trying to touch your chest to your upper abs, that intense contraction you should feel is a sign that you’re on the right track. Do 10 of those with the same strict form squeezing the muscle at the top. Imagine your six pack is a wet towel and when you squeeze that contraction you’re forcing all the water out of it.
When you’ve completed all your reps move onto levitation twist.
Again, keep the hamstrings under tension and make sure to squeeze at the top of the movement. When trying to get 6-pack abs you always want to put focus on a solid contraction, don’t just go through the motion. Perform 5 reps to each side here.
Lastly, we’ll move onto the lower abs or bottom up ab exercise portion. Continue to use your foam roller in place, if you don’t have a foam roller you can use anything really, the goals is to force a contraction in your hamstrings by pushing your heels into the back of your upper legs.
Once you’ve got that going start by raising your pelvis off the ground. A tip I like to give with performing any lower ab training, is to think of it as moving the pelvis rather than lifting the legs.
Your legs are really just the moment arm or resistance that can be used to make the movement more difficult depending on how far out you extend them. Perform 10 solid reps of this move making sure to contract your abs as hard as you can to really get that squeeze.
Perform this short sequence at the start of you ab workout and you should notice a better mind muscle connection through the rest of your ab training.
If you are looking for a complete program that will not only build tighten your abs but everything else, head to and get the athlean-x Training System. Start training like an athlete and build muscular, and a ripped midsection in no time.
For more videos on ab workouts and ab exercises for 6-pack abs, be sure to subscribe to our channel here on youtube at
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Very helpful I learned a lot in a few minutes
Even the 144p your abs looking Cristal clear cuts
Holy guacamole, brotatoes, these worked so well! Thanks, Geoffrey!
Reciprocal inhibition. I've spent hours, and I mean HOURS trying to understand this term from my study book. It's written in the most convoluted, scientific, confusing way, I just can't wrap my head around it.
I watch this video for a single minute and I better understand it now more than anything I've read.
thank you so much! this helped a lot <3
What if you get cramps in your glut or hamstring
Thanks, great advice
How is that a warm-up when you are doing straight up exercises? –_–"
and thanks for the Abs streching idea dude
I been lazy on work outs but I have body that shows I have history of muscle gain/lose but my question is if I'm at home can use a pillow for this exercise
1:29
Should I still work out when I’m sore or no?
Everytime I do plank or sit ups. My back hurts and my breathing is affected.
What are your thoughts the dragon flag exercise?
Why not just vacuum while crunch?
4:11 1:35 3:25 for abs workout
love from PAKISTAN
Question, can I just do these for anterior pelvic tilt? Planks are super boring
Hey Jeff I just wanted to tell you, I really appreciate your videos. You work really hard to make these and it’s obvious that you know what you’re talking about. I keep watching more and more of them and keep adding more and more things into my little routine I’m doing. I think I’m making really good progress I’m hoping next month I can
afford to purchase one of your programs because I think it would be really great. I was thinking when I was watching this particular video, where the hell were you when I was going to high school and I really wanted a PE teacher like you. Back then everything seems so routine, industrial however you want to say it but your routines should be taught in school. What a great way to bring physical education into the learning environment. Again thank you very much for these videos they are really really appreciated you do a very good job.
helps a lot about my hip flexor pain because of being hip flexor dominant
should ur abs be shaking when doing this
If Jeff's intro and outro were made into a remix of Rap God…🤔😄
It's almost freaky that YouTube recommended this video in 2020, just hours after I liked and commented on an ATHLEAN-X ab-workout video and can now benefit from this advice while doing the workout! I also turned on the notification bell, only subscription I've done that for.
4:02
Doc: do you wake up at night?
Jeff: yes, what better time to stretch my abs.
Doc: … Ook…
do you need to do another warm up to heat up our body first and then do this ab warm up work out , or its fine to just do this warm up and then the actual workout ?
ty :)))
170 Dumbass People watched this video…
Vericocil and haidrocil
Exrsize video send me link.
So 20 minutes of this and 40 minutes of ab roller?
Thanx dude