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Core Carving Ab Routine (JUST 4 MINUTES)

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Rating: 4.0; Vote: 1

Here is an ab routine that you can do in your home that will take just 4 minutes to complete. This is derived from Vince Gironda-s -Ring of Fire- ab routine. The purpose of this ab workout is to gain extreme neuromuscular control of the muscles of the core so that you can get them to participate spontaneously when needed (during other big lifts or while competing in sports. The way this ab routine works is by starting with the easiest of the 6 movements to control, which is the top down rectus abdominus crunch. The goal here is to contract the rib cage towards the pelvis as hard as you possibly can. If you have good mind muscle linking of this area you should actually feel the muscles in your abs either cramp up or just feel an intense burn. This is a positive sign and one that you should be aiming for on each of the movements in this routine. Next you move onto the lower abs by contacting the pelvis into a posterior tilt. The tension in the band that you create before each exercise needs to be maintained throughout as well. You basically want to be able to generate tension in your abs that ensures you have good voluntary control of the region. Aim for a 10 second maximum contraction in each of the positions demonstrated. The next area to focus on is the internal obliques on your right side. This can be achieved by rotating your torso to the same side (to the right in this case. Squeeze your internal obliques as hard as you possibly can for 10 seconds and then immediately move right into the external obliques. Here you can rotate your shoulders in the opposite direction (to the left) to target the right external obliques. A small bit of side bending towards the right side will intensify the contraction even further. Keeping this ab routine going, you have to make sure you do not forget about the importance of the back in attempting this complete core workout. The first up is the quadratus lumborum muscle. This is the area that sits right about in the kidney region. Lean back at an angle and hike up your hip on the right side to really contract this often overlooked but crucial core muscle. Finally, finish out the first leg of this ring of fire ab routine workout by leaning back and contracting the lumbar paraspinals. This is your attempt to get the christmas tree action going on in your lower back and to get the muscular control over this often dormant set of core muscles. From here, repeat the same exercises for 10 seconds each as you work your way back to the beginning. Immediately without rest, proceed to do all of the same movements on the left side (working to the back and then back around to the front. This entire ab routine will take just 4 minutes but it will burn a lot! The more efficient you become at contracting your core the more this will actually feel uncomfortable. If you really can-t feel the contractions then you need to work more on this until you do. For a complete workout routine that will get you abs while building your entire body, be sure to head to and get the ATHLEAN-X Training System. See exactly how top professional athletes are able to build muscle while staying ripped year round
Date: 2022-04-22

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Comments and reviews: 10

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I have a problem man. i am 1. 84 height and 89 kg weight. While i am in a normal level in body weight and gym work out i have a lot of fat lower in my belly like and its not my fat percentage because when i work out i have vains in my shoulders biceps and triceps but my belly is looking like i am weighting much more, what can i do to fix this, is it genetic or is it completely a matter of workout and diet. Also i have no fat in my legs too the only 2 places in my body that storage a lot of fat are my belly and chest.
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Audrey
been with you since the start and seeing you go 2m, it feels like i made it to 2m with ya. i went from 120-155lbs (mostly lean muscle and got abs, obliques, gills) learned it all from jeff, thank you for helping me these few years jeff. jeff preaches a very important factor, that any exercise he puts out will not work unless practiced with one thing. PROPER NUTRITON, as jeff always says -why dont you do a few sets of keeping your mouth shut? -
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Jarid
hey Jeff you mentioned diet and this video little bit and I am a broke college student who doesn't always eat the best because eating bad is cheap but what are some good ways to eat that are still cheap and affordable I don't have to go all out. I can't afford steaks and a lot of high protein such so what is a good on the budget diet
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Roshan
Hey Jeff! I have a question. So I started working out about 3 months ago and I saw really good results. But since college has started I've had to stop because I joined my college's soccer team and practice is everyday so I've had to stop going to the gym. Any advice to be able to do both?
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Chiaroscuro97
So this is might sound weird but I am trying to increase my blood flow to my entire body. This includes my penis due some erection problems that I sometimes have. would Citrulline Malate be a good supplement? I know it helps with nitric acid and blood flow but I am not sure
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Royce
Hey Jeff heard you say a few times that you should feel this almost immediately. I was able to feel the contraction with resistance. Is that a good thing? I still plan on doing it with a band later. Just curious as to wheter or not there is any benefit to it with no resistance.
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Jack
This sounds like a great core workout for peeps with lower back issues (stenosis. me) as some movements really are painful for me and agrivate my condition. This looks good to me. I will try it for a few weeks and offer some feedback for others with lower back issues.
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matt
Hey Jeff, can we get a gym tour? I have a garage gym, but am looking to upgrade and get a functional trainer cable machine and a power rack or smith machine. any advice or ideas would be great. I started with a bunch of bowflex stuff, but have outgrown it. Thanks
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Mor
i need help, im having a hard time getting my protein intake and staying in a 1650 cal diet,
the problem is, im 16 and i cant work, and i live with my parents and i cant afford sups
what can i do?
im 125 lbs bdw (57 kg) and around 15% BF
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carlos
how do I do a workout like if I'm doing triceps do I do every exercise then move on to the next body part or do I do 1 exercise on the triceps then go onto biceps then do I exercise then go back to triceps and do that over and over
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