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5 -Old School- Ab Exercises You Should STILL Be Doing!

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Rating: 4.0; Vote: 1

s time for a refresher. I-m going to cover 5 abdominal exercises that will be a blast from the past but are still capable of delivering serious six packs to anyone that does them. Each one will be broken down into the component reasons for why you need to put these back in your ab workouts starting today. First up is the dragon thrust. This ab exercise is a variation of the classic Bruce Lee move called the Dragon Flag. The idea is that you are trying to keep your torso rigid as you extend it out at length. The key differentiator between this and say a plank (another exercise that works on keeping the body rigid) is that this one requires the glutes and posterior chain muscles to fire instead of the anterior chain muscles to make it work. We often get too much work in our anterior chain anyway and not enough on the backside, making this a tremendous core stability move you need to start doing again. The second exercise is called the ab scissors. This was a favorite lower ab exercise done by the bodybuilders of yore. The key here is to position your body in the right way before doing the movement and then working on keeping it there for the duration of the exercise. Here you want to sit at the end of a bench and lean back until your pelvis is in a posterior tilt. This will engage the abdominal muscles. The legs should be held straight out in front of you with the knees straight. Simply lift one leg up to about 45 degrees from the floor and crunch your torso forward to reach a peak contraction at the top. Unlike traditional lower ab exercises that require you lift your legs while laying on the floor, this has much less chance of tilting you into anterior tilt and stressing the lower back while at the same time keeping the tension on the abs at the moment you want it the most. A traditional leg lift will get easiest at the top of the movement, not the ab scissor. Next is the broom stick twist. You-ve likely seen this out of every classic old school bodybuilder, but I-m not sure that they were doing it in the healthiest way for their backs. This should not be a movement you do for high reps and with great range of motion. Instead, you want to round the thoracic spine and posteriorly tilt the pelvis to limit rotation and keep it confined mostly to the thoracic spine. From here, a small 20 degree twist in each direction is enough to fully engage the obliques and get an incredible contraction. Be sure to lean back while doing this to increase the demands of the exercise. The single sided dumbbell carry is one of the most traditional exercises you can do for your core. That said, a carry with a dumbbell in each hand will negate the majority of the core benefits this exercise provides. The offset dumbbell demands that the muscles on the opposite side of the torso contract to keep your shoulders level with your pelvis while you walk. No matter how far you wind up walking with this, the key is to keep the pace natural and the body from tilting. Finally, some think the captain-s chair ab exercises are somehow easier versions of the exercises done from a hanging bar. This is true in only one sense and that is, on your grip. That said, if your goal is maximum abdominal development then you don-t want your grip to be the thing that takes you out of the game in your ab workout. Instead, let the chair bear the weight through your forearms and take your ab exercise arsenal to another level while you fry your abs with each move shown. The key to ab training is not just to make sure you-re getting the most out of every rep you do but to make sure you-re covering all of the key functions these versatile muscles are capable of. My new Core4 Abs program will do just that. I-m putting the science back in ab training to get your abs and core not just showing, but stronger than ever before in just weeks. You can find it at athleanx. com via the link below. If you haven-t already done so, be sure that you
Date: 2022-04-22

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Comments and reviews: 10

Kristin
I love how jesse is made fun of and has better abs than I will EVER have (i dont think i can give up enough unhealthy foods to lose that fat. Also, thanks for your vids, guys. Love your info and love your skits: ) I've def improved my workout thanks to your videos. I take a few exercises here and there in addition to what I'm already doing. Also, after watching that first example: holy crap that man has some solid muscles there. really impressive!
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James
Silly question. My right side of the abs are less defined to my left. I have been trying to find a solution for this but it-s actually a struggle. Would the single sided carry be the way forward? If so, would I be correct with saying that I want the weight in my left hand to make the right work harder? I-m guessing the imbalance is purely from everyday tasks that I perform in a biased manner without realising?
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Eric
Love your video's. Could you do one for athlete's with flat feet and weak ankles. I hear this is key to all other exercises. If they are not strong, flexible and used properly, all other leg exercises are not going to work. Please advise. Doctors always give medicine and braces, I want to become self sufficient, strong and stop destroying my joints. Thanks in advance.
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PL
Is it possible to hit the abs hard for someone with serious FAI or hip osteo arthritis? I am able to do exercised for the obliques, but anything that involves lifting the knees or a lot of bend at the hips creates searing pain in my joints, for example I cannot hang by my hands and pull my knees up without serious hip joint grinding.
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Harry
My dad grew up doing carpentry work for my grandfather, and my grandfather was ripped and fairly skinny although it's a shame he didn't keep his sugar in check, he could have lived beyond his early 80s, my dad was ripped until he spent too much time doing his electronic design work. Me. Well I'm still trying to motivate myself
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Jacob
Man I-ve been doing the dragon thrust forever! I only stopped about a year or two ago because I thought maybe I was -showing off-. And maybe it wasn-t a real exercise. Good to know it was neither of those and and actual really good exercise. I-m going to throw it into my workouts again. Along with some of these others.
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TripleB519
One thing that needs to come back from old school training - and old school life in general - is the fashion. Wearing a black undershirt and leather boots to do bench press, while your trainer is wearing a button-down shirt and bowler hat, after which you both go play video games wearing full suits and fedoras.
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Sean
-- this is one of the funniest videos ive seen from you jeff especially with your guest Bartholomew i couldn't even take the tips seriously- i love you guys i sure would like to someday meet you two your content is quite the blessing to me thank you -
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sport
Jesse/Bartholomew saved you again Jeff!
What about Roman Chair sit-ups!
Gravity boots!
Decline-bench leg raises!
Sauna belts?
Vacuums?
Isometrics -burns- w/ belly pummeling/punches (hanging or laying?
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Damin
I betchyoo anything that the cut right at 7: 20 was because Jesse, er Bartholomew, farted. and they both couldn't stop laughing for a bit. Plus you gotta let that area clear out. Older generations ate different foods.
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