AB WORKOUT CHEAT SHEET (Which Ab Exercises and When to do Them)
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Date: 2022-04-22
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Comments and reviews: 10
Yuppi
Separate time of the day is troublesome when athlean workouts break intense sweat in just minutes! When trying to avoid showering more than once a day for skin, or washing hair even once a day: ) but breaking that sweat with athlean workouts is great.
I train abs after a longer break (maybe 5 minutes) after other training (that was kept short athlean style) with the -only ab exercise you ever need in 6 minutes- which I found the best for beginner and daily training. Or on extra rest days in the middle of the week as the only training (really feels nice to do it fresh. And it works. In a couple of weeks from no stomach or midbody at all to solid core.
And of course, Jeff style, always adding a conditioning move like angels and demons/angel of death, or just the daily lower back bottom up leg extension firing up glutes, face pulls and/or back widows after the ab training. My body and especially core loves me for those, so thanks Jeff! I barely even have unbalance in core anymore, certainly not a noticeable dent in left side!
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Separate time of the day is troublesome when athlean workouts break intense sweat in just minutes! When trying to avoid showering more than once a day for skin, or washing hair even once a day: ) but breaking that sweat with athlean workouts is great.
I train abs after a longer break (maybe 5 minutes) after other training (that was kept short athlean style) with the -only ab exercise you ever need in 6 minutes- which I found the best for beginner and daily training. Or on extra rest days in the middle of the week as the only training (really feels nice to do it fresh. And it works. In a couple of weeks from no stomach or midbody at all to solid core.
And of course, Jeff style, always adding a conditioning move like angels and demons/angel of death, or just the daily lower back bottom up leg extension firing up glutes, face pulls and/or back widows after the ab training. My body and especially core loves me for those, so thanks Jeff! I barely even have unbalance in core anymore, certainly not a noticeable dent in left side!
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athleanx
Hey Athlean-X, It seems like you do tons of hard hitting oblique exercises. To me it is obviously the most impressive muscle group on your physique. However, I like to build to emphasis my V-taper. Does doing a lot of oblique work thicken your -love handle- area? For the longest time I have been trying to hit the serratus / upper obliques only while leaving my lover obliques thinner. Again I am trying to stray away from the -square- core region and build a very long, tapered core. P. S. Please respond / Crossfit 4 Life, Thanks
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Hey Athlean-X, It seems like you do tons of hard hitting oblique exercises. To me it is obviously the most impressive muscle group on your physique. However, I like to build to emphasis my V-taper. Does doing a lot of oblique work thicken your -love handle- area? For the longest time I have been trying to hit the serratus / upper obliques only while leaving my lover obliques thinner. Again I am trying to stray away from the -square- core region and build a very long, tapered core. P. S. Please respond / Crossfit 4 Life, Thanks
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Duncan
I can't really comment on your situation, but it maybe that your posture is bad and that your muscles are not set up to properly support your physique. It is just a thought.
The problem can come where you are too used to 'hanging' on your external musculature and not using your core muscles. Perhaps get a physio to assess your posture and then you can at least cancel off the list. If the muscles which are meant to support your rib cage and spine are not doing their job it can lead to problems.
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I can't really comment on your situation, but it maybe that your posture is bad and that your muscles are not set up to properly support your physique. It is just a thought.
The problem can come where you are too used to 'hanging' on your external musculature and not using your core muscles. Perhaps get a physio to assess your posture and then you can at least cancel off the list. If the muscles which are meant to support your rib cage and spine are not doing their job it can lead to problems.
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FitnessWolf
I dont think that working abs before weights is good workout concept. If you doing good weight training, and even doesnt have to be with weights, but in this case weight training in particular, you will engage core muscles in general, so you will need abs to do actual exercises with weights properly-cant do that with fatiqued abs. Its just some kind of -toning- nonsense, maybe woman style light fitness, body-forming or whatever. After weights, other story-then its like -icing on the cake-. :)
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I dont think that working abs before weights is good workout concept. If you doing good weight training, and even doesnt have to be with weights, but in this case weight training in particular, you will engage core muscles in general, so you will need abs to do actual exercises with weights properly-cant do that with fatiqued abs. Its just some kind of -toning- nonsense, maybe woman style light fitness, body-forming or whatever. After weights, other story-then its like -icing on the cake-. :)
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Michael
Jeff, I am now 50 years and and have been the gym in and on for 20 years. i cant afford a personal trainer and started looking through you tube videos for additional help. Besides, based on your exercises I don't see many personal trainers working out like you do. Your absolutely great. So much so I have been telling everyone at the gym I work out at that will lessen about athean x and to go watch Jeff's videos. I am even telling the owner and the other trainers. Keep it up. I do abs each day.
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Jeff, I am now 50 years and and have been the gym in and on for 20 years. i cant afford a personal trainer and started looking through you tube videos for additional help. Besides, based on your exercises I don't see many personal trainers working out like you do. Your absolutely great. So much so I have been telling everyone at the gym I work out at that will lessen about athean x and to go watch Jeff's videos. I am even telling the owner and the other trainers. Keep it up. I do abs each day.
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Theodoros
Maybe try switching the barbell bench press with a dumbell bench press and execute it from a 45 degree angle instead of 90 degrees. Also when performing shoulder presses, again prefer dumbbells and execute the movement with your elbows not pointing side ways but a bit forward at least, doesn't need to be straight forward but definitely not pointing to the sides. Also you may need to do some rotator calf work, especially external rotation. Jeff has a video on both these topics, search 4 them.
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Maybe try switching the barbell bench press with a dumbell bench press and execute it from a 45 degree angle instead of 90 degrees. Also when performing shoulder presses, again prefer dumbbells and execute the movement with your elbows not pointing side ways but a bit forward at least, doesn't need to be straight forward but definitely not pointing to the sides. Also you may need to do some rotator calf work, especially external rotation. Jeff has a video on both these topics, search 4 them.
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Steven
I love the idea of doing abs at a separate time. That alone should take me to a whole new level. Also noticed that you did the scissors kicks and the bottom up rotation hanging (with two different hand positions. That was interesting because I had tried similar things while up on my dip bars (I have one of those freestanding chinning bar units) and it didn't work as well. Was surprised to hear that abs should be worked 5-6 days a week. I was unsure of whether they were unique in that respect.
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I love the idea of doing abs at a separate time. That alone should take me to a whole new level. Also noticed that you did the scissors kicks and the bottom up rotation hanging (with two different hand positions. That was interesting because I had tried similar things while up on my dip bars (I have one of those freestanding chinning bar units) and it didn't work as well. Was surprised to hear that abs should be worked 5-6 days a week. I was unsure of whether they were unique in that respect.
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Steven
I've heard many guys say that working abs every day isn't necessary, though that is distinct from the claim that it would be harmful (as would be the case in exercising other muscles every day so that they could never recover. I count four possibilities: Daily ab work is: 1) unnecessary, 2) harmful, 3) necessary, or 4) useful. I'm unclear on your view, Jeff, though it seems to be either 3 or 4. Either of which leaves me wondering: Why wouldn't abs need recovery time like any other muscles?
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I've heard many guys say that working abs every day isn't necessary, though that is distinct from the claim that it would be harmful (as would be the case in exercising other muscles every day so that they could never recover. I count four possibilities: Daily ab work is: 1) unnecessary, 2) harmful, 3) necessary, or 4) useful. I'm unclear on your view, Jeff, though it seems to be either 3 or 4. Either of which leaves me wondering: Why wouldn't abs need recovery time like any other muscles?
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DaDirtyHarry
FYI Jeff's program is ALL about this (he's talked about it many times. His approach shows we can bulk and cut AT THE SAME TIME! He's not about any yo-yo-back-n-forth-bulk-cut business. The dude's been making vids for years, been shirtless in 99% of em, always big/ripped, AND keeps that physique year-in and year-out. Athlean-X IS the one-all, end-all, long-term, scientifically sound, effective, and efficient approach to the athletically ripped body we're all looking for! Thanks, Jeff!
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FYI Jeff's program is ALL about this (he's talked about it many times. His approach shows we can bulk and cut AT THE SAME TIME! He's not about any yo-yo-back-n-forth-bulk-cut business. The dude's been making vids for years, been shirtless in 99% of em, always big/ripped, AND keeps that physique year-in and year-out. Athlean-X IS the one-all, end-all, long-term, scientifically sound, effective, and efficient approach to the athletically ripped body we're all looking for! Thanks, Jeff!
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Jackson
I usually train mine post workout, but I definitely realize my hip flexors suffer, so maybe I'll mix it up!
Here's a video idea! I know I'm always asking you about nutrition, but I know it's key to getting truly ripped. So my video idea is this, what would an ideal program look like (on top of athlean) for getting past that last little bit of bf? Is it dropping carbs, upping protein, keeping it the same as always? Should we add some hiit in to burn more calories, yoga? Etc. Thanks!
reply
I usually train mine post workout, but I definitely realize my hip flexors suffer, so maybe I'll mix it up!
Here's a video idea! I know I'm always asking you about nutrition, but I know it's key to getting truly ripped. So my video idea is this, what would an ideal program look like (on top of athlean) for getting past that last little bit of bf? Is it dropping carbs, upping protein, keeping it the same as always? Should we add some hiit in to burn more calories, yoga? Etc. Thanks!
reply
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