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Home Abs Exercises - FIXED! (Planks and Rollouts)

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Rating: 4.0; Vote: 1

Home abs exercises are relied upon by many guys to get ripped abs when getting to the gym is not really an option. The hallmark of these ab exercises is that they require very little to no equipment to perform them. In this video, I show you two of the most common home ab exercises (one requiring the common ab wheel and the other nothing at all. The most important aspect of these two moves is that there is one common flaw that is seen in both of them that holds back the results that you should see from doing them. Today we are covering two of the most important ab stability exercises, planks and ab rollouts. When doing these two moves people commonly forget to focus on any of the muscles below the core or abs. I get it, most of the action is being done by the abs but the lesser known muscles of the core are perhaps even more important to the results you see from these moves. Why is that? Because when you can properly brace and stabilize the muscles below you will see harder, more intense contractions being generated by the abs themselves. Case in point, let-s look at the plank. Who knew that one of the most critical contractions you would want to make here is in your glutes. The reason for this is simple. When you try to hold your body up in a plank position you wind up pushing your toes into the ground and activating your hip flexors in a counter force to help keep your abs elevated. This is normal but not necessarily a good thing. When this occurs you are actively taking off some of the work of the abs and shifting it onto the hip flexors. You are also reciprocally inhibiting the glutes in the process. Instead what you want to do to get more out of this exercise for the abs is to consciously contract the glutes as hard as you can to inhibit the activation of the hip flexors. This now forces the abs to do the lions share of the work during the plank. In fact, you can elevate this even more by also squeezing your thighs together and activating the adductors as well. If you want to feel how this instantly works, just drop down into a plank position and try squeezing the two muscles together at the same time. You should feel your ab strength of contraction go up right away. The next ab exercise that this principle will improve is the ab rollout. This common home ab exercise is one that finds the movement being cheated by the hip flexors once again. Instead, when you fully extend your body at the end of the rep be sure to actively contract your glutes. From here, initiate the return to the top with your abs alone. In fact, if you have made sure to keep your glutes tight you won-t be able to initiate the return of the rep with anything but your abs. Once again you will definitely feel the increase work being done by the core and ab muscles if you manage to get this right. If you are looking for a complete training system (workouts and nutrition) that will help you get ripped abs while building athletic muscle from head to toe, be sure to head to and get the ATHLEAN-X Training System. See how to train and what to eat day by day to get your abs showing like never before
Date: 2022-04-22

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Comments and reviews: 10

Zan
Jeff, I sent a question to your customer support on your website. I asked what program I could use with only a suspension trainer, set of resistance bands and 25/35 lb kettlebells. The reply was:
-Unfortunately, our programming is going to call for a bit more equipment, such as for AX1 and AX2:
- dumbbells, adjustable bench, pull-up bar, physioball, jump rope, on top of resistance bands.
Ultimate Arms and NXT series will also require the use of: , barbell, squat rack
Our XERO program does not require a single piece of equipment, however. -
Is this the case or are there work arounds available in the systems other than Xero? I like using the small amount of equipment I have, especially the suspension trainer.
Thank you,
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ktpinkn
Jeff can you PLEASE hire some mobile app developers and make a athleanx mobile app for the people who are using and paying for your program. Everyone uses mobile phones in the gym and trying to navigate the program dashboard and website at the gym in a browser is a nightmare. It's 2016 - either tell your developers to make your site mobile responsive (it's not) or have an app made for goodness sake! Your programs are cool but trying to follow them in the gym using my phone is a total pain in the ass. I will not be purchasing anymore programs until you get this fixed.
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sport
I think the issue I have been having is diet. I am a chef by profession and being around food all day, on top of working 10-12 hours a day in a hot environment constantly burning calories has caused me to lose my physique. Back in 2010/11 I was 195/9% body fat. Now, not so good. All I remember was that I was working out twice a day, taking fat burners and eating 3k calories.
Anyone have any advice to get back down to 190? I don't need to squat to 500 again, just become more of an athlete. Currently 215-220, maybe 15-20%

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Edward
I'm assuming that for a long time you have instructed individuals to contract the gluts and adductors during the plank and other exercises. I am just now getting the message. I feel as though I've stumbled onto a Holy Grail core exercise principle. I have applied it during all of my weightlifting, band exercises and dance exercise. My body has changed overnight by just applying this principle. Many thanks Jeff for reminding how us that other muscle group can enhance our workouts, strength and stability by 50% or more.
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Tee
I want you to read the reason is becsusei bought xero on your website I'm on day 2 and I couldn't do some of the excercises because of my knees I've completed day 1&2 though, I have overgrown (extended) hamstring bones & can never put weight on my knees (on the floor) because it gives me excruciating pain. But so far I'm impressed at what I've achieved athlean. I'm proud to say I've bought the programme and once I've finished this I will go back and try beat the times I done for every excercise!
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muhammad40000
Hi something very bad happened. I did core exercise as part of my one exercise on Thursday( the roll thing ) and on Friday I cannot see my abs they have disappeared and before I could see them a lot. I cannot tense my abs as much and when I do it feels very soft. when I do sit-ups it hurts my stomach hurts (the core) in general however today I could see my abs a little bit. Btw its this normal where ur abs go weak and will come back later? Please reply thanks
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Johny40Se7en
This is bonkers, very informative, woke me up big time with a plank position, there's a kind of 'walk out' in your video called '6 Minute Ab Workout(The Only One You'll Ever Need)' that I've been doing as part of my lifestyle now and that was good but instead of just doing the walk outs with my arms out straight, I'll do this but walk out on the forearms too, I just tried it and it's so intense, fair play.
Squeeze the ass cheeks hahaha. Good one Jeff.
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wasim
+ATHLEAN-X +ATHLEAN-X- Hi great work, thank you very much. 1 query, does bar exercises such as pull ups weaken the power in our legs. I hear it often to be so. I felt once when I squatted and did pull ups and again when trying to squat felt my legs to be surprisingly tired. I mean it was better immediately after the squats but exponentially tired after pull ups.
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sam
What do you think about ab exercises using Akrowheels? They are like dumbbells that roll out and are held by each hand. I am correcting shoulder popping and have both types of equipment. Do you have any suggestions on posture or focusing on muscle groups? I feel like I am not using the right muscles in my pelvis and tend to use more of my shoulder strength.
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---u-k--
Thanks for the free bicep info. couldn't find the abs one though. Yeah, i'm a Scrooge lol. I'm on a budget & will take any GOOD advice or info i can get. Doesn't mean i believe everything that everyone says but common-sense usually helps me sift through the BS.
Thanks for all your contributions & information!
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