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How to Get Insane Abs (3-D AB TRAINING VIDEO)

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Rating: 4.0; Vote: 1

If you want to get truly insane abs you have to do 3-D ab exercises. What I mean is, if you want your abs to pop and look good in any light, you have to train your core and abs in all three planes of motion. Far too often, people rely on just crunches or planks thinking that will get them their best abs ever. Not enough. Your abs and core need to be worked in your frontal, sagittal, and transverse planes and in this video I show you just one example of how to do all three with one exercise. The side plank pull ab exercise is truly one of the most athletic abs exercises out there. If you break it down plane by plane you can see exactly what I mean. First, in the sagittal plane, you engage the abs by pulling your knee into your chest. This is only effective however if you allow your pelvis to posteriorly rotate as you do this. Your abs are engaged with pelvic flexion not just hip flexion. Be sure to pull up far enough to allow this to happen. Next, the frontal plane is severely challenged with the side plank position. Be sure to not allow your hips to drop down to the floor at all during this ab exercise to ensure that your core muscles are doing their job. If you keep dropping then you-re not properly resisting the force of gravity and therefore not working your abs hard enough to see the best results from the exercise. Finally, the all important transverse plane. The pull of the band creates enough momentum that it makes you feel as if you want to roll your hips backward or forward during the exercise. Don-t let your body rotate at all. You have probably heard about anti-rotational ab work. This is a perfect example of that. If you want to build up the anti rotation strength in your six pack abs you need to prevent it from rotating during exercises that strongly challenge your ability to do so. Remember, this is just one athletic abs exercise example. There are so many more. Not just that, but there are many more underperformed roles of the abdominal muscles including bottom up rotation, top down rotation, midrange training, obliques, and more. If you want a complete athletic workout program that builds a complete athletic physique and comes with a get ripped meal plan, be sure to head to and get your ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

crazymusicman13
This is a great exercise, I would just make one adjustment - offset the leg and arm. Humans are made for contralateral movements, when we run the left arm goes forward as the left leg goes back, and vice versa. So the start of the movement should have the arm extended and the leg/hip unhinged, and the finish should have the arm/back contracted and leg/hip tucked forward.
And then you step up the exercise by switching legs - body weight held by (e. g) right arm and LEFT leg, and then you can mirror the arm/leg movement from this vid (leg and arm move forward and back together.
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Darren
Hey Jeff I figured I'd post this question on your most recent video, but I'm having trouble eating healthy because of my family. I'm only 16 years old and I don't have the money or resources to buy healthy foods. I try to convince my family to be more active and eat healthier but they think the foods I want to eat are -weird-. We often eat out or get fast food and I don't know what other option I have. How can I convince them to eat healthier or what can I do to get the nutrition I need in a day?
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Wrldz
Hey jeff i had a couple very serious questions, i used to be fat. I was teased ect. Now im lean and have abs, i run or do some kind of cardio everyday or every other day, my first question is am i overworking myself? And my second question is this, i eat healthy, real healthy. Veggies, fruits, meats that kinda thing. But i do find my self snacking alot, not junk food but just snacking in general im almost always hungry. How do i fix this?
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sport
Hey Jeff, I love your videos and they have given me countless amounts of knowledge on fitness and training. I have a severe case of osteitis pubis caused by overtraining and a bad doctor who gave me wrong physical therapy and injured it more. I am now currently with the right doctor and I have a long recovery time of rest (9-15 months) Any tips on healing, therapy, and how to avoid/ prevent it?
Thanks
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Dorian
Be sure that we will try this at the gym. If we fail first time, or second, we goin to love it on third time. I want to ask you about breaking down the dragon flag. I am shure that a lot of fitness enthusiasts whant to know how to do proper dragon flag or how to start from berining doing it right. And let us know what is your opinion od DF. Thanks in front Jaff: )
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Lars
Creatine.
Does it help? I've read so much that it gives strenght etc, and i've used the most expencive one (with good quality etc) called X-plode, and i've used it for about 2 and a half month and i dont feel like it gives me any strenght at all, My workouts are the same level of hardcore as they were before. So is it bs or what? Might stop using it.
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Nick
Question for Jeff: Jeff, do you have to be sore after every workout for it to be working? Sometimes I do a bodyweight workout at the park (pullups, pushups, other stuff) and I feel like I do a lot, and I'm following your advice and doing most sets to failure, but I don't feel sore the day after. Don't know if you'll see this, but thanks.
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ProScourge
hey Jeff, I've been training for a while, doing crunches, inverted sit ups, inverted leg raises, but i don't notice much improvement in my top two abs, they seem stronger that before. but they are significantly smaller that may middle and lower abs. Am I doing something wrong or what can i do to even them up.
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Chase
Hey Jeff! I'm doing AX1 and I've been getting great results with the Athlean RX supplements, so thank you! I love this exercise, btw. I have a question, can you make more TRX workout videos? I notices you have the straps, and you made one video like 2 years ago: , but I was hoping for a few more! Thanks!
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Alex
Hey Jeff, a friend of mine messed up his arm/elbow and asked me about rehabilitation. Can you make a vid on training for sprained ligaments/joint capules and strained tendons/muscles. Thanks in advance. It sounded like a 2nd degree tear of something, and a possible nerve impingement, but not sure.
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