zakruti.com » Sport, fitness, workout » Jeff Cavalier

The Secret to a -Ripped- Core (NOT JUST DIET)

video description

Rating: 4.0; Vote: 1

t necessarily at single digit body fat levels yet. In this video, I show you how important the obliques and serratus are for creating a tapered or more visually defined core. Men store the majority of their body fat in their lower abs and bellies. When they start to lose fat they usually do so from the top down. They will see thinning out in their faces and necks first and then it proceeds to show slimming in their chests and upper abs. In fact, many men will have very visible top two abs but see nothing below their belly button. This is common, and something that you should take advantage of in your training to look more ripped. The external obliques and serratus anterior muscles actually work together by virtue of their close proximity in the body. Your core muscles that you commonly focus on (like your six pack abs) are actually framed from the sides and angled above by these two muscles. Not only this, but these muscles are composed of many smaller bands that give the appearance of more muscle definition. Based on the fact that you can generally start to see some definition in these muscles first, you will want to be sure that you train them in order to take advantage of their tapering effect. Here I show you a single core exercise you can do with a ball or a bench if you don-t have a ball. The move requires that you learn how to push your arms away from your body without letting your elbows bend at all. Start the exercise by assuming a plank position over top of the ball with your arms outstretched and holding onto the sides of the ball. Be sure to keep your elbows straight and then push yourself as far away from the ball as you can. From here, activate the obliques by driving one knee across your body towards the opposite elbow. Slowly return it to the starting position and alternate to lift the other knee across to the other elbow. Keep alternating reps until you can-t maintain the serratus activation or the core muscles fatigue. If you want a complete workout program that trains your core muscles that way they are meant to be trained and also includes a day by day meal plan for helping you get cut up enough to show off insane muscle definition, be sure to head to and get the ATHLEAN-X Training System
Date: 2022-04-22

← ATHLEAN-X Blooper Reel (MY SCREW UPS)

Massive Arm Workout (INCLUDES FINISHER) →

Related videos

The Only 25 Exercises You Ever Need

• Jeff Nippard

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

10 Steps to Lose Visceral Belly Fat Fast

• Gravity Transformation - Fat Loss Experts

9 Walking Tips to Lose Belly Fat Faster

• Gravity Transformation - Fat Loss Experts

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

The ULTIMATE Rear Delt Fly Tutorial #reardelts #biggershoulders

• Ryan Humiston

Comments and reviews: 10

Shane
Thank you Jeff, I was an aesthetic bodybuilder two years back before getting injured and sidetracked with life. I have been back in the gym for 3 weeks now. I love watching your videos nonstop. Thank you for giving such detailed and visual descriptions of how to work out properly. Every workout I do now to get back in shape is from your videos. People in the gym look at me like I'm crazy lol. Yes I'm the crazy who will be in great shape again by next summer thanks to your videos.
Deep felt gratitude to you for your time to make these videos.
reply

Master
This and all your videos of various lifting and exercise techniques are awesome. But obviously, no one could incorporate all of the exercises you present. If they did, they would have to work out 16 hours a day. So how do you decide what to do and what to skip? Because it's physically impossible for any one individual to do all the exercises you suggest, Even though they are all relevant. Not a criticism, Just a confused newbie to getting into shape.
reply

Adam
Hey jeff I need some advice. I'm 5'9 and 170lbs. I'm athletic and pretty strong and 8% body fat according to this underwater test. But I cannot get my abs to show. With proper lighting I can have a 4 pack but nothing special. I have a strong core and my abs bulge out quite a bit, farther than my chest almost. and then aren't cut or defined. Do you have any advice or tips?
reply

Dominic
Great vid Jeff. Tight and tidy production values as ever. Hope all is going well with the kids. Been watching these for a couple of years now and in comparison to some of the advice out there you have real credibility. I like Scooby, PLTW and Elliott also but if there is any conflict/difference of opinion I always defer to you.
reply

Rikana
I love that there's so much science behind his explanation and not just -I lift so I know- logic. Visual aids definitely help too! I've watched your videos for years but only recently suscribed. You definitely earned it! Thanks for putting in so much effort to educate people about fitness.
reply

Alejandro
Jeff, I do found this video helpful, but in the beginning I didn't mind watching this video, because the title was very -commercial-, even tough I know you make outstanding quality videos. How about: -_Serratus & Obliques Mucles: The Secret to a -Ripped- Core (NOT JUST DIET)_-?
reply

Glen
Hey Jeff love the workouts and am following the plan. But I have troubles doing any ab crunch cause my sternum is more pronounced and comes in contact with the upper abs, it actually clicks and it hurts. Is there another way to do ab crunches that I can do? Thanks
reply

Mike
Lessen ur sugar or eliminate it, take plenty of water, eat the right amount of protein and good fat then supplement it with solid workout plan will work wonders if you want to get ripped. At my age of 40, I'm much more leaner than my 20s. Consistency is the key.
reply

Stewart
Hi Jeff, Okay, I have a high body fat (not eating right too many chips and soda) I know I should cut that out, its a hard habit for me to break. But the juices I've looked at seem to have as much sugar if not more than my soda. So, why is my soda so bad?
reply

Myles
Really serious question, what if you eat slightly dirty maybe a burger or so once every two weeks maybe some chocolate here and there but you do a decent amount of cardio can you still get shredded? I've always wanted to know if the cardio balances it out.
reply

Add a review, comment