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Do This BEFORE Every Ab Workout (GET BETTER ABS)

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Rating: 4.0; Vote: 1

One of the biggest problems people have with ab training is that they rarely feels it in their abs. One of the main contributors to that is the involvement of the hip flexors. In this video, we are going to cover some tips that will help you disengage the hip flexors so you can better engage your abdominals and really start to carve out those 6-pack abs. A simple way to disengage the hip flexors is to engage the antagonist muscles, the hamstrings. One hack you can try is to squeeze a foam roller between your heels and the back of your upper thighs. Doing so ensures you-ve engaged the hamstrings and thus -turned off- your hip flexors. What-s cool about this trick is that if you get sloppy you-ll know it because the foam roller will fall, or start to slip out of your grasp. Start with the upper abs. With the hamstrings and glutes engaged by pulling against a foam roller with your heels into your legs, we-ll raise our entire shoulder girdle off the ground. Don-t NOT pull your head and neck but rather fold our shoulders up. Imagine trying to touch your chest to your upper abs, that intense contraction you should feel is a sign that you-re on the right track. Do 10 of those with the same strict form squeezing the muscle at the top. Imagine your six pack is a wet towel and when you squeeze that contraction you-re forcing all the water out of it. When you-ve completed all your reps move onto levitation twist. Again, keep the hamstrings under tension and make sure to squeeze at the top of the movement. When trying to get 6-pack abs you always want to put focus on a solid contraction, don-t just go through the motion. Perform 5 reps to each side here. Lastly, we-ll move onto the lower abs or bottom up ab exercise portion. Continue to use your foam roller in place, if you don-t have a foam roller you can use anything really, the goals is to force a contraction in your hamstrings by pushing your heels into the back of your upper legs. Once you-ve got that going start by raising your pelvis off the ground. A tip I like to give with performing any lower ab training, is to think of it as moving the pelvis rather than lifting the legs. Your legs are really just the moment arm or resistance that can be used to make the movement more difficult depending on how far out you extend them. Perform 10 solid reps of this move making sure to contract your abs as hard as you can to really get that squeeze. Perform this short sequence at the start of you ab workout and you should notice a better mind muscle connection through the rest of your ab training. If you are looking for a complete program that will not only build tighten your abs but everything else, head to and get the ATHLEAN-X Training System. Start training like an athlete and build muscular, and a ripped midsection in no time
Date: 2022-04-22

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Comments and reviews: 10

Olivia
ATHLEAN-X Hey Jeff! I love your videos! I watch them constantly and I learn so much from you! I've been working out for a couple of years now and this year I've been trying to focus on weight training. A few months ago I started to have pain in my left hip and my right knee from time to time and I've been going to the chiropractor over it. She reset my atlas a couple of time and she resets my hips and knees. My atlas was tilted my 4 degrees which was making me be unbalanced. But the thing is that I get better for a few days and then it goes back to hurting and she has to reset me again. So now I've started to take it easier at the gym because I don't know if I'm doing something there that could be harmful. Is there anything that you could tell me that could help know what kind of stuff I should stay away from because I'm kind of afraid to train my legs. Right now I'm just doing cardio, light weight workouts, and stretching.
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Keith
Hey Jeff I just wanted to tell you, I really appreciate your videos. You work really hard to make these and it-s obvious that you know what you-re talking about. I keep watching more and more of them and keep adding more and more things into my little routine I-m doing. I think I-m making really good progress I-m hoping next month I can
afford to purchase one of your programs because I think it would be really great. I was thinking when I was watching this particular video, where the hell were you when I was going to high school and I really wanted a PE teacher like you. Back then everything seems so routine, industrial however you want to say it but your routines should be taught in school. What a great way to bring physical education into the learning environment. Again thank you very much for these videos they are really really appreciated you do a very good job.
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Ahmed
Hie Jeff, can u make a video about mind muscle connection to glutes. I do pre exercises to fire up the glutes and hamstrings before my leg workout, however when it comes to crunch time i find myself more reliant on the lower back and most of the time u have to stop my workouts. I can activate the hamstrings but cannot activate the glutes. (FYI i had a minor lower back surgery 3 years ago. Is this the culprit. So would appreciate a booty workout for men.
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Cathryn
Actually I did the ab exercise where l would elevate my legs up I did it on a bench. I can't hang from one of those pull ups I tried. I'm the only one at to different gyms that did that actually l saw it on a vhs tape but the wemons legs were bent. My first gym I did it at some people were wow Cathryn. And I'm a woman I'm going to try again with my legs straight hopefully I'll be able to do it this time bye.
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ibn
Hey Jeff, I really appreciate what you are putting out. I started my lifestyle change late October this year and only started strength training again early December. I watched a few of your videos and I love how you approach this healthy lifestyle. But I'm wondering if the tips you gave to lose fats also applies to losing visceral fats. Thank you for the videos!
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SuperMisterKory
Reciprocal inhibition. I've spent hours, and I mean HOURS trying to understand this term from my study book. It's written in the most convoluted, scientific, confusing way, I just can't wrap my head around it.
I watch this video for a single minute and I better understand it now more than anything I've read.
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sam111880
I like your reciprocal inhibition principal to tone down wrong muscle working. I usually am aware now working the right muscle but every so often doing something new this method could be beneficial its a principal that you can apply to not only abs but any muscles of the human body pretty much.
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selective
I just hold a plank for s long as possible then add knee-ups while I hang from a pull up bar in my doorway. That has flattened my abs better than crunches while just holding my weight up has added muscle to my upper body and shoulders. Less chance of injury, too
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Goople
How to fix when my neck usually try to engage more than abs during the abs exercises especially crunches? I notice that my head always has to go upward before in order to raise my upper back off the ground. (I also have a chronic neck pain from an office syndrome)
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Kevin
thanks again Jeff, you nailed MY problem with the lower back pain. doing the 22 day ab and I think lowering my feet to far on the first one has affected the last four. I been going till my back can't handle it. Now I can go to true ab failure.
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