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6 PACK ABS - MAKE EVERY CRUNCH COUNT!

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Rating: 4.0; Vote: 1

So we're not using any equipment today, everything we're doing is on the floor, so it doesn't matter how limited you are. Even if your wife locked out of the house until you explain how you got covered in glitter it doesn't matter you can do this in the front yard and we're starting with breathing because it's one of the biggest mistakes I see people make. They bear down like they're blowing out that 3: 00 AM Mexican food ------. They had the night before, and that's not how you want to do crunch. You're not trying to distend and lean forward. You actually want to breathe your way through it, so think of it as you're taking that belly button trying to drive it through the floor and your breathing out to cause the contraction. So even if you're standing there, you can breathe out now and notice as you get to the end of your breath you'll naturally start to tilt forward, and that's when you should crunch up, and I know it sounds simple, but so many people get this wrong and I think it's critical if you want to get the most out of every crunch because just breathing out makes you contract your abs. Now you're crunching on top of it. Just makes it that much worse. So now that you're breathing down, it's going to make every single Rep that much better or worse, depending how you look at it. But that's not all we can do because even though you haven't seen your abs in awhile, they responded the same things every other body part does, and one of my favorite ways to help somebody build a mind muscle connection is by slowing it down, because I can easily say hey go do 20 Vups, they run over there, they jerk up 20 reps, pat themselves on the back and wait for the ribbon, but the goal is never to get there when you're building muscle or body building, going to failure is the name of the game, so you want to find a way to make the exercise hard enough that you don't have a shot. So think about those same 20 Vups and now going as slow as possible and making sure that muscle gives out long before you get there. So a static hold/contraction is painful no matter what body part your training. Say you're hitting biceps, you do a curl, you hold it for a four, maybe a 5 count. That's going to dramatically decrease the number of reps you're going to get but with ABS It's a totally different ball game. It's going to be one of the few times your adult life you're going to actually poop your way out of something. So let's layer all those painful things together. You start out with breathing out to start the contraction, going to go slow as you possibly can, and at the top you're going to hold that static contraction crunch as hard as you can, and then back down. Nice and slow. Another thing I like to do that I rarely see, is exaggerating the flexion and extension of a crunch, and you can do this easy by throwing some dumbbells on your feet, or you're stuck at home shove your feet under the couch or your dancer friend who covered in glitter and got you locked out to use those classy clear heels and step on your feet. And if you've never done this before, I'd air on the side of barely angling back, because this is a true core exercise because you're actually hyperextending back to really stretch those abs and then breathing out to contract yourself forward. I put the over under 10. So at the end of the day, yeah, abs are made in the kitchen, but that's not an excuse not to kick your own --- every time you train him. So next time you're on the floor doing crunches if you can't integrate some of the things we talked about today, just do something simple like open up those knees to pull your hip flexors out of it. Or hold those feet off the ground so you are already in a static hold before you even start the crunch. Or even just bring elbows to knees to make it that much harder. But at the end of the day, you can always make it worse. Need more help losing that little layer of chub? Check these videos out: Why You STILL Don't Have 6 PACK ABS: Lose Those LOVE HANDLES (FOREVER)
Date: 2022-04-22

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Comments and reviews: 10

klingeljman
Been lifting for 6 years now. The past few months I-ve had a tough time getting a connection on my chest when I do flies (dumbbell and cable) and any sort of dumbbell bench press. My front delts fire before my chest does. I-ve tried to angle my elbows and dumbbells more in, it helps some but not enough. I-ve had to resort to using a barbel for a good connection. Any advice?
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sport
Easiest/Hardest ab workout. Do Ab cycles to the beat of Traci Lords 'Control'. Rest only when the tempo goes quiter (there's 2 rest periods, one for about 30 seconds, one for about 45 seconds. It's fun, it hurts like a b-----, and you're not going to be able to do the whole song when you start so you have progression. Do it every day, it trains all your abs and hip flexors.
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sport
I love the workouts Ryan suggests. I leave the gym now feeling completely smoked and little to nothing left in the tank. I just wish I could share the same discipline he has in his diet. Being a former wrestler, my appreciation for food outweighs all over desires after cutting weight for 12 years. And once you-re past 30, diet makes the bulk of your gains or losses.
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jake
Counting reps on abdominal training is overrated and basically obsolete. It-s cool if people want to use it for cadence or unilateral training balance but it-s all about time under tension and multiple failures.
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jake
You want a legit Ab workout follow along Ryan and all? Stefanie Millinger advanced ab routine. It-s about 16 minutes of pure hell! That girl is a freak! I guarantee you will bail out a few times to maintain.
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no
Every butter but peanut is fine, Ryan. Anybody would be crazy for locking their partner out for simply discovering glamorous glitter on their hot muscled partner! Be a man's man.
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Tim
I make every crunch count. crunchy snicker tacos, crunchy pringles chips in my crunchy peanut brittle milk shakes, crunchy melted cheese edges on a 5 patty tall burger; 0)
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Richie
Ryan what are your thoughts on Mike O'Hearn's practice of working abs only for 1 month out of the year because workiing abs all year long makes your stomach look big?
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James
2: 49 this is the OG abs exercise as designed by Laurence Morehouse from his book -total fitness in 30 minutes a week-! nice: D
edit: without the crunch bit!
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Stu
As an Aussie i misread that and thought it said -MAKE EVERY CRUNCH C-NT-
Really thought Ryan was trying to connect with his audience down under -
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