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Get Abs Like a Gymnast (AT HOME)

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Rating: 4.0; Vote: 1

s not a cliche. The best way to get abs is to perform ab exercises that force you to seal up your body-s natural energy leaks and get your core to fire first. Gymnasts and other athletes know this and have perfected this in all exercises that they do. It-s time for you to start getting your abs to work the right way so you too can have ripped abs that look great in any light. In this video, I cover the topic of ab muscle firing patterns. If you are going to be your strongest, you need to be sure that your abs and core are able to be fired or contracted first-before any peripheral movement occurs. If you can do this, you are able to accomplish two things. First, you stabilize the spine and trunk so the movement becomes safer to perform. This is especially important on some of the bigger exercises like the deadlift. Second, this allows the energy and strength that you do develop to be transferred from the lower body up or the upper body down, without dissipation. This is key to moving and functioning like an athlete. In order to get your abs to pop you need to be sure that you can engage them on demand. By practicing the two ab exercises shown here, you-ll be able to start doing that in no time. The first ab exercise shown is called the pike dip. You want to get in a dip position either using dip bars or the corner of a kitchen counter if you-re doing these ab exercises at home. From here, you keep your arms locked out and simply try to lift your butt and trunk upwards against the force of gravity by contracting your abs. You may find that you want to bend your arms to help cheat your body up on every rep. Resist the urge and keep the intensity on the abs themselves. The next exercise is the dip bar variation of the popular L-sit ab exercise. Here you are trying to teach your body to be strong and stabile while initiating and holding a strong ab contraction. You should look to hold the l sit position for up to 30 seconds if you are able. Here again, you can do this ab exercise at home to get abs by using the corner of a kitchen counter. If you are ready to start getting a complete step by step program on how to get abs like a gymnast or any athlete for that matter, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Leo
Jeff, I have crazy hip pain, usually on my right but sometimes it'll change up if my hips happen to not be in line. Although, the origin is in the center right on the tail bone no matter what side the pain is on. Anyway I'm certain that I'm too mobile in my SI joint and I've seen doctors, physical therapists, and been given oral steroids and nothing is helping. Hoping you can do a video on this soon as I need to try something new, this everyday pain has been unbearable. I can't exercise, sit up straight without something supporting the lower back, messes with my sleep, and it has greatly interfered with my classes.
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Felix
Jeff, can you do a vide on how to deal with Plantar Fasciitis as an Athlete? As a member of Team Athlean I have had to deal with this however, I am doing much better. Others on the team are having issues and a video from you with advice to athletes would be greatly appreciated especially since 1 out of 3 people are dealing with it and may not even know it.
Thanks!
Felix
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Grant
Jeff: another great video! Thanks for sharing your knowledge and helping us to get better everyday. I know there other videos on carbs, but a video specifically on carbs with your post workout protein would be great (like addressing to or not to take in carbs and what carbs -high or low glycemic- to take in. Thanks!
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Raymond
Hes exactly rite! every time a contract my abs on pullups or dips I can do probably twice as many. Great stuff! For you next vid tho could u maybe do one on how to get the arms of a gymnast. I dont kno if you notice but there arms r freakin ripped! Thanks I watch ur vids all the time!
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Jeff
Thanks for your tips. I've learned a lot from your videos, and especially about the importance of working outer rotation of the shoulders. This video caught my eye because I was a gymnast as a kid, AND I just bought a set of rings. Can we say stability? Let the fun begin.
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Chrisco
I have a dumb question but how exactly do you recommend initiating your core? Do you pull in ( suck in)? Do you push out? He mentioned one time I think that you pull in like your lifting your testicles or like your stopping the flow of urine.
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Collan
Can you explain why it's beneficial to flex your abs when you deadlift?
I know it helps but I don't understand the science.
My friend says there is no contraction when you are using your back and legs.
Thanks Jeff
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MR. X
Gonna start doing Gymnastic stuff. 33 and don't wanna lift heavy anymore. Especially because of joints. I first got ripped at 18 training with rescue swimmers and pilots (not even weight lifting. It was calisthetics and swims.
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David
Jeff I am 15 years old and I want to lift heavy the only problem is that I don't want to stunt my growth. Can you make a video of this is true or not cuz if it's true I'm staying away from heavy lifting till I'm older
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MONKEY
I've learned a lot from you Mr. Cavaliere. You're my role model and I expect to look like you some day. Loved this video. I actually did the exercises with the chair I was sitting on! Thank you for your good tips!
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