Killer 7 Minute Ripped Abs Workout — For Women and Men

Killer 7 minute ripped abs workout for women and men that you can modify to get you even better results. Any workout you see is just a template that you can modify to make even more effective for your particular situation.

How to Do Your Own Killer 7 Minute Ripped Abs Workout

There are probably 60 or more exercises you can do to strengthen you abs. You probably already know most of these exercises. Some are variations of the plank, leg raises, sit-ups, crunches, and so on.

Variety: Exercising a muscle in different ways, with different exercises is one way of challenging the muscle to become stronger. So, change up your exercises from time to time to overcome a plateau.

Progression: Like any muscle, your abs respond and grow best when exercised in a progressive way. Progression simply means making the exercise more challenging over a period of time. So, how do you implement progression?

Resistance: You already know about progression in many of the exercises you do. The first way to make an exercise more challenging is to add weight or resistance to the exercise. If you already do sit-ups or crunches well, hold a small weight to your chest. This will challenge your muscles to grow.

Add Reps: Another way to challenge your muscle is to add reps to a set. If you are doing 20 reps per set, try doing 25 reps.

Add Sets: And, of course, the next way is to add sets. If you are doing 5 sets of an exercise, next time to 6 sets.

Add Time Under Load: When you are doing static exercises like planks, you can challenge your muscle by adding time. If you can do a plank for 60 seconds, next time try 90 seconds.

Slower Negatives: You muscles grow by recovering from micro-tears to the muscle tissue. Your muscles are actually damaged when you exercise. During an exercise, your muscles contract or get shorter and then relax or get longer. It’s the relaxing or negative phase that causes the most damage. While exercising you may feel blood coming into your muscles. This “pump” is not muscle growth. Your muscles repair and actually grow during the recovery time between your exercise sessions. By slowing down the relaxing or negative phase of each exercise you will cause the maximum damage and reap the maximum growth.

You now know how to make any workout more effective in building ripped abs. So, let’s start this basic Killer 7 minute ripped abs workout for both women and men.

Killer 7 Minute Ripped Abs Workout

Now, watch this killer 7 minute ripped abs workout and see how you can modify it to make it supper effective for you.

These are the exercises in this killer 7 minute abs workout.

  • Side-to side planks
  • Side planks with are thrusts
  • Small scissors
  • Hip Raises
  • Wide scissors
  • Mountain climbers
  • Pikes
  • Plank to push-ups

Check out the #1 Bikini Model Workout plan: Fitness Model Tamra D (Tamra__D) is showing you an intense 7 min stomach workout to get those sexy lean abs. She’s doing crunches, planks, leg raises, and more. You can do this at home every day.

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Build More Visible & Blocky Abs so They Pop Out

Build More Visible & Blocky Abs with these ab exercises. Each day’s routine target specific ab muscles that will help them pop out.

What’s going on Nation? Welcome to bench break episode 6. how to build more visible & blocky abs.

Now we all know that as you start to decrease your body fat percentage, you’re going to start to see the outlines of your abdominals and your obliques. But what if you want to have those extra deep cuts and you want to have the kind of abs that really poke out when you flex? Well, in order for that to happen you need to train your abs like you would any other muscle part that you want to grow.

What I want to do today is go over with you the training techniques that I use to help me build a defined 6-pack and obliques. For your frequency, I’m going to recommend that you train your abs 4 times a week. What I like to do is split those workouts into two different categories.

On day one, I like to focus on the rectus abdominis and on day 2 I like to focus on the obliques. And then what I do is I take a rest day. Then repeat those workouts with day 4 where I get some dominus, day 5 I’m hitting the obliques again.

For the intensity of these exercises, you’re going to be trying to lift as much weight as possible for the designated rep ranges. Just like any other muscle group that you train you want to apply as much weight and progressive overload as possible to really rip and tear the muscle fibers so that you can actually have some growth.

Now, the sets and reps and rest periods for these exercises. I’m going to recommend that you do at least 4 sets per exercise and you keep that rep range between 12 and 15 repetitions. And only take a 60 to 90 second break in between each exercise.

Now that you have an idea how to format your routine, what I want to do is go over with you my six favorite exercises for day one. When you decide to make your routine, you only need to pick 2 to 3 exercises per day. So if you want to use the exercises from this list, just pick 2 to 3.

I’d also want you to know that there is a lot of speculation out there that you can’t target your lower abs specifically or the upper. In my experience, whenever I perform an exercise that involves weighted leg lifting, so whipping my in the air and applying extra weight to it, I feel like I have a lot more engagement in my lower abs. So with this in mind, every single time I do my day one workout I make sure I always incorporate an exercise that involves lifting the legs.

Day One for Build More Visible & Blocky Abs

So let’s get started with the first exercise.

Ab Pulldown

Now the first one is my all-time favorite exercise. It’s called an ab pulldown. Now I’m going to simulate this with bungees, however, if you check out this video right here, it’s actually an exercise you can perform a lot easier with a lot more weight with a cable machine. But, I don’t have that in my studio, so I’m gonna demonstrate it right here.

So the ab pulldown is very simple. On your knees like this; you’re holding the handles by your head; and you’re bringing your knees to your elbows. Or just a elbows to knees. If you could bring your knees to your elbows that’s Talent.

And you’ll notice I’m trying to keep my torso in one place as I do the exercise. When you start to lift really heavy with this exercise, if you can have somebody stand on your toes, you can focus more on contracting your core as opposed to trying to do the exercise and hold yourself in one spot.

Dumbbell Hanging Knee-Raise

Second exercise is going to be a dumbbell hanging knee raise. Now for some of you it actually might already be intense exercise just to kind of hang like this and raise your knees in the air as high as you can. For those of you who are a bit more advanced, I’d like for you to do it with a dumbbell. There’s a few different ways you can do this if you have access to ankle weights, you can use those as well. If you don’t, just position the dumbbell where you can grab it with your feet. You’re gonna hang like so and bring it up as high as possible, controlling the weight on the way up and on the way down. And you’re not using any momentum. You can also perform this exercise or the dips, doing the same thing.

You bring yourself in the air and with this one you want to make sure your hips are staying in line with your hands. Okay. I’ll show you the difference. This is what the exercise I suppose would look like. It’s actually pushing my hips forward. This is what you don’t want to do. You don’t want to be doing this. Okay. Hips forward. Bring the weight up as high as you can. So that’s the more advanced way to do it.

Ball Passes

My third favorite exercise is the ball passes. These can get pretty intense, especially if you use a slower tempo. So you go a lot slower with the ball pass.

Now whenever you do these it’s actually a 1-1 count. So it’s not one repetition until the ball leaves your feet and then comes back to your feet. So just like this. Lay down the ground, hands over your head. Come up as you come up to grab the ball your shoulder blades have to come off the ground. Don’t just get lazy and do this. Shoulder blades up grab. Come back down. Don’t let your feet or the ball touch the ground. Bring it back to the middle and then go back and forth just like this.

Medicine Ball Floor Crunch

The fourth exercise is going to be a medicine ball floor crunch. For this one you might want to start off with a smaller size medicine ball. This is an 8 pound ball and the way this exercise works, it’s similar to the ball pass where you’re going to hold the medicine ball between your feet. Don’t have a medicine ball, you can try to find something else to hold. You hold the ball in the air and as you bring the ball and you’re going to crunch and touch your elbows to your knees just like this. And you’ll notice the whole time I wasn’t letting the medicine ball touch the ground. And for me, that one really kills my lower abdominals.

Dumbbell Toe-Touch Crunch

The next exercise I want to show you guys is going to be a dumbbell toe touch crunch. And for this one you’re gonna lay down on the ground like this. You’re gonna hold your arm in the air. Show lay it on the ground. Keep one leg bent. Then what you’re going to do is raise one leg in the air and touch the toes with your opposite hand, like this. Then come back down to the ground just like that, And what you would do is perform all your reps on one side, and then switch to the other. Again, you guys will see that all these exercises I’m really getting my shoulders off the ground. I’m contracted my abs as hard as I can.

Ball Crunch with Plate

The sixth exercise is going to be a ball crunch with the plate. The way this is going to work, you don’t need much weight in this exercise, believe it or not, is you’re going to sit on a ball, take a plate. Then you’ll hold it behind your head, like this Then what you’re going to do is you’re gonna lean back as far as you can, come up for a crunch, and then come back down and hold that plake to your head as tight as you can. Just like that.

Those are some of my favorite exercises. That’s how I get the rectus abdominus on day one.

Day Two for Build More Visible & Blocky Abs

So we’re going to do now is go to day two. I’m gonna show you some of my favorite exercises that target obliques. Now we’re on to day two, which is going to be obliques. Once again, I’m going to show you guys four challenging exercises to really target your obliques. But remember, you’re only picking two to three to do on your day two workout.


The first exercise is going to be a woodchopper. For this exercise you want to use a cable machine, however I’m going to demonstrate with a bungee once again. So for the woodchopper, what you want to do is you want to set up the pulley so that’s at about your hip height. From there you’re gonna hold on to the handle. I like to interlock my fingers. And as a rule of thumb with most oblique exercises, I like to keep my hips facing one way and never let them move. That way I get as much tention as possible as I twist my torso.

So for this exercise I’ll actually start with my toes facing forward and my hips facing forward away from the machine. Grab the hand though. Keep my arms straight and then push all the way through. And as they come back, I’m keeping my hips facing forward, just like this. And for this exercise you will obviously have to do 15 reps on one side and then 15 reps on the other side.

Now you can also switch up this exercise every once in a while. If you would like, you can try doing it from a low angle like this, just to target your obliques a bit differently. And you would go from the bottom to the top. And then you can also put the bungee up higher and target from top to bottom. But you’ll notice that whether I’m doing the middle, top, or bottom, the bungee is always going through the center of my core.

Standing Oblique Curnch

The second exercise I want to show you guys is a standing oblique crunch. Now with this exercise it might be easier for you to start off by holding a plate. But as you get more advanced and stronger, you go to dumbbells. With this exercise, once again, you can do 15 repetitions per side. It’s really important that you keep your hips in one place and you only dip as far as you can go without your hips pushing out to the side. Don’t move a little bit. But there’s a big difference between dipping this low and then dipping like that. It’s really throwing your body out of whack, unwanted pressure on your spine. It’s just not good thing. So stay with your feet about shoulder width apart put your hand on your hip or behind your head. Dip down as far as you can and then crunch. And even when you crunch, crunch as tight as you can without pushing your hip out to the side too much, So you don’t want to be doing this. You just want to stay nice and tight. Go down, come up, really crunching your torso and focusing on your obliques. As soon as you’re done switch sides. Pick the other side.

Floor Oblique Twist

The third exercise is going to be a floor oblique twist. You’re going to use a plate. If you want to you can also use a medicine ball. For this exercise you’re going to actually try to balance on your gluts. So keep your feet together, flex your glutes a little bit, lean back as far as you can while still being able to sit upright. And what you want to do is bring the plate back and forth. You can touch the ground if you’d like to, but the exercise would be a little more intense if you just go as far as you can to the ground without touching. And then go back to the other side. So I’ll show you real quick. So down back and forth just like this. And once again, you’re doing 15 reps per side.

Standing Oblique Twists

Now the fourth exercise and this is a really challenging exercise is gonna be, you know, standing oblique twists with dumbbells. And the way this exercise works is you’re going to stand with your feet a little bit wider than shoulder width apart. You’re gonna hold your arms out to the side like this, bend your knees, and then you’re gonna twist side to side just like that. And again, you’ll notice that my hips are facing forward the entire time. I’m not really using that heavy of weight. The most I usually do one this is ten pounds dumbbells. Believe it or not, fives are actually pretty challenging.

You can do it correctly. You’re doing that one one count, again. So one rep is left, right, one left, right. You also want to make sure your arms are staying straight the entire time. If you’ve never done this exercise before, I want you to start off with just your hands. What tends to happen if you go right to dumbbells is you’ll twist and your arms will start doing things like this. And it’s not really letting the exercise do what it’s meant to do, which is target your obliques. So start off with your hands out to the side like that, and focus on keeping everything nice and straight.

If you want to practice, you can actually get up like a wooden pole or something to put across your neck and put your arms on top to practice it like that as well.


So that’s your day two routine. You can be targeting your obliques: pick 2 to 3 of your favorite exercises. And remember, try to progressively overload as you’re doing your routines. The goal is to get 15 repetitions. If by the time you get to your fourth set you’ve increased the weight, you can only get 10 to 12, that’s okay.

Just push it as hard as you can. If you guys have any questions about this video or your exercise routine to get better results, join us on the forum section, right here. The community and I are there daily to help you guys out. And for more great tips, exercises, and routines, feel free to join us in our home in Fitness com.

And as always, more good stuff coming soon. See you guys.

If you’re looking for a quick way to switch things up, login to your profile and go to the workout section of the website. Once there, click on the muscles you want to train. Then you’ll be brought to a page where you can further filter down your search. Now you have a complete list of all the routines that target your chest and utilize only a barbell or dumbbell. From here you can race the routine, add it to your routines in your profile. And if you scroll down you can see a write-up of the entire routine as well as photos of all the exercises. You can also download a printable PDF just by clicking on it.


Cause of Obesity and Treatment of Obesity

What is the cause of obesity?

With 70% of Americans overweight, any treatment of obesity that does not address the cause of obesity will fail. Doctors and pharmaceutical companies are often content to treat symptoms.

Dr. Jason Fung presents six talks that help you understand what science has discovered about the real cause of obesity and the successful treatment of obesity.

Welcome to the lecture. This is called the etiology of obesity and this is the first part of my six-part series looking at, basically, what the cause of obesity is. And and then later on we’ll get into what a successfully treatment of obesity looks like.

First Record of the Cause of Obesity

So let me start with a story. This is William Banting. He was a London Undertaker and he lived in the 1796 to 1878 and basically he had become very obese through the years starting in his mid 30s. He had started to gain a few pounds every year until by age 62, he had weighed about 202 pounds which was really quite obese for that time. And not being too happy with that whole situation, he decided that he would do something about it.

So what he did was he went to see some physicians and they gave him some various advice such as increasing the exercise. So living near the Thames, he actually took up rowing. And he decided that he would row every day. The problem was that he said that he developed a very healthy appetite. But in the end, he wasn’t able to lose any weight. So he went to see some other esteemed doctor at the time, and he told him well all you need to do is decrease your caloric intake and you’ll automatically lose weight. But what he found was that he was just tired and hungry. And he still wasn’t able to lose weight.

The Cause of Obesity Found!

So eventually he came to the attention of a French surgeon who told him about a specific diet which involved eating three meals a day of a meat, fish, or game with just very little stale toast or cooked fruit on the side. And what happened was that he avoided very strenuously these fattening carbohydrates which were sugar and starch, the bread, beer, sweet potatoes. And what he found was that he actually was able to lose a significant amount of weight very quickly.

So he published this in a letter called “Letter on Corpulence” published in 1863. And it actually quickly became one of the best-selling diet books of its time. And it’s really considered one of the first diets.

This sort of idea about a treatment of obesity actually persisted for quite a few years.

Early Medicine Knew the Treatment of Obesity

So William Osler who is considered the father of modern medicine. He authored the textbook “The Principles and Practice of Medicine” which was very influential. In it he discusses treatment of obesity. And much of his ideas are similar to Banting. They featured lean beef, veal, mutton, and eggs. That was his opinion. He actually had published a monograph himself on obesity and its treatment. His thought was that what needed to be eaten was fatty foods. Fats are crucial actually, because they increased the satiety and therefore decrease fat accumulation. His idea, of course, was very similar to Banting, that one needed to strenuously avoid the fattening carbohydrate.

Up until the 1950s and 60s, this idea was fairly prevalent. It wasn’t really a secret in any way. If you look at standard textbooks, or even for those addressed to the lay public at the time, such as Dr. Spock’s “Baby and Child Care”, things hadn’t progressed much beyond that. What he noted was that rich desserts, the amount of plain starchy foods taken is what determines, in the case of most people, how much weight they gain or lose.

The Cause of Obesity Well Known

In the British Journal of Nutrition in 1963, Dr. Passmore writes “every woman knows that the carbohydrate is fattening.” That is, this cause of obesity was fairly common knowledge. That is, if you eat fattening carbohydrate, not all carbohydrates, but the starchy foods, the sugary foods, the sweets, they are going to lead you to obesity. That was pretty well the prevalent thinking at his time.

How We Lost the Cause of Obesity

Things started to change in the 1950s and 1960s with the great so-called epidemic of coronary disease. And what this was, was as we industrialized, what we noted was that there was an increasing incidence of coronary disease. So in the 1950s dietary fat increasingly became vilified for its effect on LDL cholesterol. The so called diet heart hypothesis. And by the 1960s, the American Medical Association was insisting that the so called low carbohydrate diets were fad. Of course, they really were anything but a fad, having been used for close to 200 years.

The vitriol was so extreme that John Mayer, who is a prominent nutritionist of his time, actually said that these carbohydrate restricted diets was the equivalent of mass murder. We’re killing people with these, with these reducing diets. The problem was this, of course, that if fat was the problem then you necessarily had to eat a high carbohydrate diet if you’re going to eat low fat. Because fat and protein tend to travel together. However, the fattening carbohydrate could not be healthy in that it’s low fat and unhealthy at the same time. Because it causes obesity.

Now Fats are the Problem!

So in order to resolve this cognitive dissonance, all of a sudden the fattening carbohydrate suddenly turned into the “healthy whole grain”. The fat with its dense calories was simply assumed to cause obesity even though there was really no proof, anecdotal or otherwise. To sustain that the model that we think about obesity, instead of being the fattening carbohydrate model, all a sudden became this calories in calories out model. And that’s where we were in the 1970s.

There was still a significant amount of debate of course, between the dietary fat proponents and the dietary carbohydrate refined carbohydrate camp. And this was settled not by scientific dispute, but really by dictum by government in 1977.

USDS Supports Agriculture with Dietary Guidelines

The US Department of Agriculture published. for the first time. this Dietary Goals for the United States. This was the first time, really, that any government institution had told Americans that they could really improve their health by eliminating or reducing the fat in their diets. This is a copy of the USDA Dietary Guidelines and what you can see very prominently is that you should avoid too much fat, saturated fat, and cholesterol. And what you should eat is actually adequate starch. So instead of avoiding the fatty carbohydrates, you should really eat more.

And this dietary fat controversy turned from a scientific controversy into a political one. It came down really on the side of eating more carbohydrates. This explicitly determined goal was to raise the consumption of carbohydrates until they constituted 55 to 60 percent of calories, and to decrease the fat consumption from approximately 40 percent to 30 percent.

This is what gives us the very familiar food pyramid which is meats at the top with poultry, fish, you know, weekly or even monthly. And at the bottom what you should be eating every single day is bread, pasta, rice, and whole grains.

Lack of Exercise as a Cause of Obesity

Physical activity, of course, is very important. It got to the point in 1995 if you were to look at an American Heart Association diet. But this is what they wrote, “To control the amount and kind of fat diet, saturated fatty acids, and dietary cholesterol, you eat snacks from other food groups, such as low-fat cookies, low-fat crackers, unsalted pretzels, hard candy, gumdrops, sugar, syrup, honey, jam.” In other words, it really didn’t matter how much sugar was in your snack or in your diet. It only mattered how much fat there was.

So things like this, which is candy, is entirely fine to eat as long as you’re cutting the fat. So how did we do? How did we do?

As a nation, well it turns out that we actually did pretty well. If you look at what happened, we made a very conscious effort to eat less fat, less red meat, fewer eggs If you look at the average fat consumption of Americans, it decreased from about 45% of calories to about 35%. If you look at what else we told them to do, so you know, get your blood pressure checked, get your blood pressure treated, to stop smoking, to treat your cholesterol, we did very well as well. So 40% decline in hypertension, 28 percent decline in hypercholesterolemia. So it turns out we did very well.

Public Followed Government’s Advice

So in fact, you can’t really say that the public wasn’t listening to us. In fact, they were had listened to the advice of the time and tried really their very best to comply. And they did.

We told them to eat less fat and eat more carbohydrates. And that is what they did. So if you look at the changes in the U.S. food availability, you can see that butter, eggs and and animal protein, such as meat, significantly decreased from the 1960s to today. And what we ate instead was what we were told to eat: grains and sugars. If you look at the U.S. sugar consumption through the years you can see through the 1800’s there’s a steadily rising increase in the amount of sugar per capita that Americans were eating. This really reflects the increased availability of the sugar. As sugar plantations kind of spread throughout the Caribbean and the U.S. south. By the time you hit the 1920s you can see that there really is not that much more that we are going to eat. And we enter a sort of flat period from the 1920s to about 1977.

By the time they tell us that eating sugar is just fine, you can see that there’s this secondary spike in the amount of sugar that we eat. If you look at grain which is the, the most important of which is wheat, we you can see that in 1950 the per capita consumption was approximately a hundred twenty-five pounds per year and in the 1960s it decreased slightly. In the 1970s, decreased down to a hundred and thirteen. But by 1980 had gone up to 122. By 1990 a hundred and forty one. And two thousand, a hundred and forty six total.

Grain products shows a very similar distribution. And what happened you can see that there had been a very slowly increasing incidence of obesity over the previous years. But when you hit here if there’s a clear tipping point right here in 1977 when they release the first Dietary Guidelines for Americans. You can see that the curve really changes, That is instead of a slowly rising increase in the prevalence of obesity, it takes a very sudden sharp turn for the worse.

Calories-In Calories-Out Cause of Obesity

So this is the way that we understand obesity now. The reason we don’t actually think about what causes obesity is because we actually think that we know what causes it.

And this is what we think: so this is caloric reduction as primary theory that is it’s all about the calories. Sometimes called calories-in calories-out. And what causes obesity? Well it’s clear that you either eat too much or you exercise too little. and really those are personal choices or behaviors. So that is the way that many of us think about obesity as it currently stands.


And there’s a few implicit assumptions in that theory that you may or may not realize. But a calorie, the calorie of sugar, is no different than a calorie of fat. The fat stores are essentially unregulated. That is, it’s simply a dump for excess calories. Of if there’s the imbalance here, it will be simply simply dumped into the body as as fact the intake and the expenditure of calories are under your conscious control. That is, we make all the decisions on how much we eat, how much we exercise. Which sort of ignores the effect of hunger as well as basal metabolic rate.

Dr. Jason Fung goes on to talk about what sciene shows to be the result of various studies trying to support the calories-in, calories-out hypothtesis as well as the studies showing the real cause of obesity.

This is the first of a six-part series in which Dr. Fung describes how you can actually control your weight, lose excess fat and maintain a healthy weight. Watch all six lectures.

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My Complete Ab Workout – Rob Riches

British-born cover model, Rob Riches, shows his complete six pack workout to target the entire abdominal section.

The next step up to being able to engage and really develop our lower abdominal structure is to add some gravity. So basically, what is the same as the lying leg raise. I’ve got a height adjustable bench here. Head up at the top, and get my hips down here. Legs at the same movement but now I have a wider range of motion.

I really have to engage, work the lower abs. The same principles apply. Tempo: we’re keeping momentum out of the equation. Here we’re focusing on that deep breathing and contracting out up at the end.

Secondly, form and technique: both my knees and my arm position are fixed. The only parts that are really moving are my hips and the lower abdominals. Think of it like a almost in a cocoon, fetal position. Elbows up on my temple. That keeps my arms fixed and keeps the abdominal muscles, down here, constantly tense which helps add to the intensity of the exercise.

Breathing, again, exhaling as you come up. I really can’t stress the importance, especially as you step up the advancement level, breathing has in actually engaging the abdominals, helping you increase that muscular contraction. Fifteen to thirty reps on here and if you need to take a short break, five seconds, back on and try and complete at least two if not five more reps after that.

Alright, let’s move on now hit the lower and side obliques. Next exercise is the high cable wood chop. This is a classic favorite of mine. And adding that resistance taking it through a constant range of motion really keeps maximal contraction on these internal external obliques, the V sectional apps that we really work by rotating the core. So this is a step up from I think the seated medicine ball rotation where we have a fixed object moving it around the core. This time, again, we’re fixed but we have this constant resistance that’s always the same. Basically, we have no sticking point, which means it’s a lot more fluid, so keeping those muscles engaged.

Okay, the outer arm goes on last. Arms bent. I’ve got a moderate weight on here; it’s not too heavy because really it’s my obliques doing the work and nothing else. Love this exercise. But really, developing the side obliques, I don’t use too much weight. So I focus back on the breathing and the technique and form. Keep my arms as fixed as I can I’m not bending them. My arms aren’t doing this and I’m keeping my hips my waist as fixed as possible. I’m doing this movement which even without any weight as you can see the muscles happen to work. So when I combine breathing back I really get that deep contraction pulling my abdominals in. When you add some resistance like I have done here, that really helped improve their conditioning and helps you get that grainy effect, grainy gropey muscle effect, when you’re low body fat comes throug. That is read cardio and diet come in.

But you’ve got to have have the abdominal structure developed before that can be seen.

Now, I’ve worked one set of the obliques and that will work the opposite direction and switch the handle from high to low. Basically using the same weight but now I’ve got gravity going against me. So, outer hand over on the end same principles apply. Keeping the arms fixed and rotating around my waist. Keeping that fixed as I exhale. Focus on squeezing the muscle at the end. That means slight pause and a break in momentum.

By moving on from the rotational portion of this ab circuit I’m now going to take the cable, put it back up to the top and focus on some high cable pull downs to really start to engage in bringing my intercostals here. And with that slight rotation it’s another dynamic, another factor variable I’m changing in the ABS Orcutt to help increase the intensity and help further condition and train my abs.

It’s going to set up few modifications to this exercise. I’m going to remove the handle and take the weight up. Reasons for that I’m going to hold the ball here where it keeps my wrist elbow and shoulder all in line. Instead of having a handle to pull down on. I’m actually engaging more of my obliques this way. Secondly, because the height of this, if the handle were here I’m not getting full contraction or lengthening of my abs. So by taking the ball up to the top I can get that full range of movement and then about it. The weight increasing the intensity because now I’m only that’s really flexing my ABS. I’m not having to bring that weight outwards away from that gravity.

So same principles technique form breathing control you can see from this exercise just that shortness range of motion from here how much I’m moving I’m not coming all the way down here. The purpose of this exercise is not to flex your body to the side as much as you can it’s again that contraction. With that, breath out. And that slight rotation to get these abdominals. My shoulder is working. See if I would just go up and down engaging but not as much as that twist that elbow comes down and slightly backward. It’s kind of like you’re drawing a J backwards with your elbow. See these pulling. Oh so, if you want to focus on getting that V cut just around the top of the short line, this is a great exercise to be able to build up to and really get these lower muscles working.

Okay, on with the final exercise of this particular app circuit. And for that I’m going to head back over to the decline bench and start to pull in my upper abdominals combined with a lower section again. Now I’m going to bring gravity back into the mix for this final ab exercise of the AB circuit. The reason is now my lower abdominals have to work that much harder to contract and pull my body weight with my torso, shoulders up from that decline position. So I think shoulders and hips, whichever, is going to be lower means that particular portion lower abdominals if the hips are lower than the shoulders, upper abdominals, if the shoulders are lower than the hips.

So we’re just using this adjustable bench to manipulate which part is doing more work really does make a difference how high or low the shoulders are in relation to where the hips, and how the apps that happens contract money about 20 degrees lower than my hips there. Get that little extra movement now that my abs have to be stretched out that tiny bit farther as I go down. It means they’re having to work much harder than if I was just simply laying flat or adding resistance for that same movement. So there’s another tip instead of simply trying to add heavier weight through the exercise think about the range of motion.

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