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Your BEST Abs Contraction Ever (PERIOD)

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Rating: 4.0; Vote: 1

The key to getting visibly defined abs is to be able to willfully contract your abdominal muscles as strong as possible at a moments notice and definitely when you train them. In this video, I-m going to show you two fast techniques that you can use in your ab workouts that will allow you to increase the strength of your ab contraction more than you have ever felt before. By doing this in the ab exercises that allow for it or even as a simple activation drill before your ab workouts, you-ll start to see much sharper ab muscles in no time. Of course, as with any ab focused technique the success of whether it is working for you is going to hinge on your ability to get your nutrition in check as well. Because this is a -feel- tip, you will be able to feel the difference between what it is like to get this right and wrong. However, in order to be able to see the differences in your abs, you-ll definitely have to strip down those body fat levels to about 10 percent or less to really reap the rewards. That is ok though, I-m happy to show you how to do that as well. Back to the ab contraction technique however, the root of the effectiveness of this technique is that it strengthens the mind muscle connection between you and your abs. If you cannot connect with a muscle you simply cannot develop it to its maximum potential. This is particularly common in the abs. Many of us can-t get a strong enough contraction to get the ab muscles to respond to our training efforts. I have used a quick test in the past. I asked you to flex your stomach area and see if you could contract it so hard that it actually became uncomfortable. If you are not able to do that, then you definitely need this advice. Beyond that however, it always helps to have a feedback mechanism for even the most advanced lifters so we could be sure that we were getting it right every time. With just two drills and a mirror, you will see how easy it is to be sure that you are not just getting the strong contraction but you are maintaining it. The first thing you want to do is be sure that you are able to activate the transverse abdominis muscle. Seems weird that we would be focusing on a muscle other than our abs to increase the strength of contraction in our abs right? Not really. The essence of the success of this is that a muscle that pulls on a common bone is going to be able to do so more strongly if the other muscles that are attached are tense and holding that bone more stable. The transverse is a muscle that wraps around your midsection like a corset. When it is tightened, the pelvis is more stable and you can contract the rectus much more strongly because of this. The sequence of the contraction is important as well. Start by flattening out the lower abs with the contraction of the transverse. From here, you can now contract the abs. You should feel a much stronger contraction than ever before. Be sure to build up to the transverse contraction slowly, ideally over 5 seconds or so. The feeling should be as if you just entered into a pool of unexpectedly freezing cold water. The next thing you can try is even cooler and easier to make a connection to. This time we are going to initiate the strength of the contraction from below. Cross your legs and squeeze your knees together to activate the adductor muscles in your legs. These muscles act to stabilize the pelvis from the bottom up. Once squeezed, you can now contract your abs again and you will totally feel the increase in the strength of the contraction on your abdominals. If you want to get really fancy, you can try to combine these two tips into one powerful ab contraction. Again use this as an activator before your ab training, during the actual ab exercises themselves (or at least the ones that lend themselves to it) or just when you-re standing around as a way of passively increasing your ability to do this on command. These tips take just seconds to do and will go a long way towards ensuring that you get the strength of contraction necessary to see maximum ab definition every time you train them. If you are looking for a program that puts the science back in strength and shows you the best ways to get the most out of all of your workouts, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Angela
Hi Jeff I will be using this info and technique for sure, thank you! I have found your Athlean X and XX videos so helpful! When it comes to getting to the transverse abs I was relieved to see how the plank isn't considered the say all be all in your book (Yay) but on the other hand when I do planks in my training I use a XX tip and do them with the hip dips - May I ask what is your body fat %? I'm a 35 yr old female, 5'3 and between 120-125lbs, about 21-22% body fat and 38-39 % muscle % and this is according to my scale at home. I can see my 2 pack but still working and can kinda see the rest of my abs but I was wondering what % will I really see them? Thanks! -
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Stratman-UK
I'm just getting into training and I'm sticking at two exercises per muscle group for three sets each (I think that that's enough for the early days: -), my question for all of you is which should I do for triceps and back? I don't want to be neglecting any part of those areas. I've been doing pressdowns and lying dumbell extensions for tri's (I do like dumbell triceps bench press as well, just not sure which to do of the two) and deadlifts followed by neutral grip pulldowns (with a reasonably wide bar) for my back. Any suggestions?
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music
jeff how many time i should wate before performing an other really heavy set in curls or pulls or puches i usually do the first set in 45 to 60 sec while doing 12 reps of bicep curls in the second set i end up unable to heat that time again with 30 kg in each hand please help i've tested all if i wate to long i waste the benefits of first set if i start early i also be unable to finish help please jeff my goal is to be strong and big with a natural body! help!
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barrett4bama
Jeff I've watched your vids for several years and I've learned so much. I have a question, I have decent control of my abs, I'm wondering when I activate my core for a big lift or something, should I pull my abs up or should I push them down towards the floor? I can move the entire muscle group so I've wondered which is proper and which is stronger. I usually pull them up
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Greg
Hey Jeff, I'm a university student that is always studying, which means that I'm sitting for many hours a day. I've also had back pain for almost 2 years, and I have no doubt in my mind that a big reason for that is that I'm always sitting. Could you make a video on the best exercises and stretches that could be done most days for people that sit all day?
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Alexandra
question for anyone with knowledge:
i am new to lifting and i am in the skinny fat category, i am 195 pounds and my maintence calories is 3k, i am eating 2500 but making sure to consume 200 grams of protein in that 2500. i lift heavy weight low reps, is it possible for me to gain muscle even tho i am on a small calorie deficiet to lose some fat?
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KronicsYT
hey this has nothing to do with the video but i was wondering i go to school and play 2 hours of basketball everyday and when i come home i want to star this workout that goes for 3 hours straight. is there a way that i can gets heaps of energy and not be tired and not wanting to do anything thanks
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Andene
Jeff for a fatter guy you said to stay Hypocaloric and maintain high protein intake for positive nitrogen balance. But what would you do if your skinny and have been working out but want to stay without supplements because they cost to much for me being a 15 year old.
What would you suggest?
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natural
When I do certain abdominal excercises it causes my upper abs to protrude out. Does that mean my form is incorrect? Or should I not be doing that particular excercise? Lastly is it normal for one side of your obliques to show definition before the other? That is another of my issues.
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Girard
1st let me say all your videos are phenomenal! I had a quick question and I-m hoping you can respond to it. When I do a set of AB exercises should I have my AB muscle contracted for the entire time one continuous contraction or should I do a separate contraction for every rep?
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