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40 Rep Ab Workout (HARD CORE)

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Rating: 4.0; Vote: 1

Everyone knows that they need to do ab workouts if they want to get their abs to show, but what kind of ab workout is best? In this video, I show you how one often overlooked type of ab training is going to help you to complete your core development by addressing the primary function of the ab muscles, stability. Core stability is something that will not be trained when you are moving your spine. You must include ab exercises in your ab workouts that prevent your spine from moving. This plate drag combo is going to challenge your core stability in four directions. I call it the north, south, east, west workout as you will move your arms in each of those directions in the course of this workout. It-s not going to take you long however. You are going to perform just 40 reps (10 in each direction) but I can promise you that it won-t be easy. This ab workout is going to be a hard core challenge as you will want to use the heaviest plate you can handle. I use a 45 pound plate to do this and can feel every bit of it. Start with the plate on your right side and push it away from your body as you maintain a plank position with knees off the ground throughout. Once at arms length, immediately pull the plate back to you and repeat for 10 reps. Don-t forget to include the other arm as well. At this point, the ab workout is just getting interesting. You want to further challenge your abs ability to prevent rotation by doing the east/west portion of the workout. Start with the plate on your left side and reach across with your right hand. It is ok to place your fingers on your right hand in the hole of the plate in order to give you the leverage you need to pull the plate to the right. As soon as you have it on your right side push it back to the left and repeat for the 10 reps. Again, don-t forget to do this on the opposite side as well. Remember, ab workouts far too often fall victim to the crunches-only mistake. You not only have to include many ab exercises other than crunches but you must understand the primary function of the abs in the first place. These muscles are meant to protect your spine and in doing so, keep it stationary and stable. If you only train your abs through spinal motion then you will never have a completely developed core that is capable of functionally protecting your back against injury. This video is just one example workout of how to do this. We have over 115 core and ab exercises in the ATHLEAN-X Training System at that is designed to keep your abs strong and your six pack visible year round. When combined with the ultra effective X-Factor Meal Plans provided in the program, you will find it easier than ever to get your six pack and keep it
Date: 2022-04-22

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Comments and reviews: 10

Bryan
Hi Jeff. I admire your videos as they are very straightforward and easy to understand in layman terms. There's a question mark that I've always been left hanging about food nutrition. Chicken breast has always been the popular complete animal protein in bodybuilding. But is it safe to purchase them from supermarkets and consume them everyday? It is clearly understood that the chickens nowadays are chemically fed or injected with hormones or saltwater therefore they are not organic. So if you don't mind I ask you, what is the science behind this? Is it safe to be consumed everyday? Because so far, I have been purchasing organic chickens from my aunt and they aren't cheap
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sport
Guys I have two months as a deadline and I'm trying to get the most of every minute but I have 2 problems
1- is I want to train as much as I can and lose my body fat (184 cm tall and 75kg 18 yo) but the problem is how much do I train without over training (I focusing on abs and chest for a modeling interview and they said I need to shape up these)
2-the food, I already cut all of the crap water only no suger no fat little carbs more protein but I'm really lost what do I eat and how to prepare them as I'm clueless what to eat on lunch or dinner I breakfast with egg whites and water but I need more options.
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Ricardo
hey man you have given great videos and truth of plenty of things about workouts and healthiness, but one thing I haven't really seen or (missed out on) is videos about vertical increase, like for instance how to increase vertical while still doing work outs (for arms and legs? Like getting lean. also like the reps the amount each week and the sets for that while still doing your work outs? what should you ban from doing while doing both? or is it possible to even do both consistently and effectively? (that's a lot of ideas xD but really curious about that topic and could also help some athletes out there
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Apple
Hi Jeff. 1-2 months ago I started boxing. While I was punching a bag, one punch with my right arm landed wrong, which resulted into an elbow injury. I think I overextended my elbow a little bit, which means I'm dealing with an elbow overextension injury. The injury doest seem to go away. I can do very little pressing or tricep exercises because it hurts my elbow. This is really setting back my progress. Even when I'm doing stuff outside the gym it hurts sometimes; when I extend and/or twist my arm or when I move some furniture. Do you have any advice?
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Cuban
Hi Jeff I have been watching your content for 2 years now, and I used to be known as the skinny kid who couldn't lift a pencil, and now I am that one kid that is strong for his size. when I started watching your videos I could only bench 85, squat 100, and dead-lift. To this day I can bench 165 squat 215 and dead-lift 275. I am a 14 year old boy standing at 5'3 weighing 126. I just want to say thank you for changing my life.
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Kyle
Great video! Definitely trying this tomorrow in the gym! Would you be able to do a video on pec imbalances or muscle imbalances in general. My right pec is smaller/weaker than my right. I also have shoulder pain in my right shoulder which I would assume due to shoulder pain, helper muscles would kick in therefore hindering full activation in the pec. Either that or due to the fact I'm left side dominant
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Moses
STICK TO THESE FREE VIDEOS AND DON'T WASTE YOUR MONEY. I am not going to leave a negative comment because I really enjoy these workouts but I went all out and paid for their -program- and it's been over 6 months and I still don't know what I ordered. I was given a code and told to go to their Web but once I was there I didn't know what I was suppose to do then. Great videos though.
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gilbert
Hello I started working out almost 11 months ago I have made a lot of progress. I used to weigh over 260 pounds I now weigh 199. I have lost a lot of fat and gained some muscle. I now have lose skin and fat in areas now I was wondering if I start to lift heavier weights to gain muscle will it eliminate some of the lose skin?
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Boris
hey Jeff, I am 15 years old and I was wondering do you have any advice were to start to train like an athlete for someone my age because I have been training for a while but I can never get the results I want, and I cannot afford any of the athlene x proramss unfortunately, just asking for some help. thank you
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Gannet
Man I've learned so much from your videos. Thank you so much man for putting them up. You really have shown me how to left with a purpose and understand what muscles a particular exercise is working. Man just thanks again for every thing you do. I don't need to pay for a trainer because of you videos.
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