How To Get Six-Pack Abs (RESULTS GUARANTEED)

Hey, what's up? Some people say that abs are made in the kitchen, and it is true that the diet is a big part of your abdominal musculature appearance, but you also have to know how to train your core properly. Now, I've been training people for over 20 years, and I place a huge focus on core development, especially from a functional standpoint and from a thoroughness standpoint, meaning hit it from all angles, not just thousands and thousands of sit-ups and crunches. I work with billionaires, executives, actors, athletes,, and I use a lot of the same principles when it comes to the core for everybody, including myself. So in this video, I'm going to show you some of the most important things to think about when you are training your core. And stick around for the end because I'll also finish up with one quick recovery tip that's really going to help you bounce back faster so you can train more and train harder. Here we go. When Um, traveling, a lot of times I'll travel with like a decompression belt that I put around my waist. When I am at home, I'll often use boots like this, which are basically just like gravity boots, or an inversion table, uh, to just lengthen the spine, uh, because gravity basically acts on your spine all day long. You can basically decompress the spine and bring a little bit of extra blood flow through the joints. When you're traction— and my favorite time to do it is just right before I start my workout, I'll just hang upside down for anywhere from 1 to 3 minutes, kind of twisting and moving. Occasionally with these boots, I can pick up a, like, a sandbag for weight, for a little bit of extra traction. Basically, I'll just hang like this for a little bit before I start my actual workout. After I traction the spine with something like this, I'll just hang for a little bit, traction shoulders as well. So that's today's workout. This workout is gonna be a little combination of cardio and core. Typical split for me is I will do full body functional training 3 days a week. Deadlifts, squats, presses, pulls, rows, hinges, et cetera. And then on the in-between days, like a Tuesday, Thursday, Saturday, I will do more core and cardio. So the core cardio is a workout very similar to what I'm about to show you. So typically, start a workout like this, going to be a circuit, a little cardio warm-up. I like an aerosol bike just because I get full body. But a lot of times when I'm warming up like this, because your diaphragm is really a part of your core, I'll focus on some deep inspiration and expiration and especially focus on nasal breathing. Now, I'm going to show you something that I keep in my office here. This is something obviously because I'm shooting a video right now, I'm not going to leave this in the whole time because I want you to be able to hear me. But this is a device, and I have a whole article on my website on what's called resisted breathwork. You put it in your mouth and it basically, using a slider here to adjust your level of resistance, will resist the outflow while forcing you to breathe through your nose. So I put this in. What I have to do is breathe through my nose, but then I'm exhaling against resistance. So this really helps with diaphragmatic and inspiratory and expiratory muscle training and activation, which is especially important during a core workout. All right, so after about a 5-minute warm-up, we're gonna start to jam through today's core circuit. I'm going to show you a variety of exercises, but here's the most important thing to remember when it comes to training your core: you basically have a muscle belt that goes around your midsection. And to train that muscle belt properly, you want to focus on a few key ranges of motion. Number 1 is flexion. Number 2 is extension. Number 3 is rotation. And number 4 is bracing. So as I move through today's workout, which I'll do— be doing a variety of different moves, I like to throw a lot of different angles at my core. You'll see examples of flexion, extension, rotation, and bracing. That simple. FEB-R. FERB. Flexion, extension, rotation, bracing. We could probably come up with something better than that. Freebie. We'll figure it out. First exercise here is a flexion exercise as a hanging leg raise. Flexion exercise is a hanging leg raise. I interlock my feet, I drive my knee to my chin. Change feet, drive the knee to the chin. Starting off with 20 of these. I'll notice that most of the time when I'm working my core, I will exhale as I go through the most invigorating part of the movement. Okay, we're moving on to extension. We're going to use a reverse hyper. Pretty simple piece of equipment, easy to find on Amazon. Great for low back training. I'll show you the proper way to use this device. Make sure the pads are right around the level of your hip bone. You can place your hands here for more difficult experience here. I like them right here across the body. Now, from right here, you'll notice a lot of people throw their low back up. Instead, all I'm thinking about right now is squeezing my butt cheeks right here. I squeeze my butt cheeks to initiate the drive up. And so you start with glute activation, and that keeps you from just yanking through the movement with your spine. Now, a twist that you can throw into this exercise that actually allows for vagus nerve activation is when you get to the top, shift the eyes to the left, shift the eyes to the right, and come back down. Now that we've Got a flexion and extension exercise. Next we're going to move on to rotation. This is a landmine. You can easily convert any squat rack into a landmine apparatus with a pretty inexpensive, uh, landmine attachment, once again from Amazon. Barbell, slide a plate on the end of it, and we're just going to do landmine rotations to hit that rotational component. So we've got flexion, we've got extension, we got rotation. Next we're going to move on to bracing. So for this, use a lightweight. Bracing is typically anything that would involve some form of planking. Typically the most common way it's done. So today we're going to be doing a side plank rotation. So I'm dropping into a side plank here. I've got my weight, which could be a dumbbell, club, body weight if you're just getting started with this. I'm weaving under the body and over the body. So this is one variation of the side plank for a little more activation of the shoulder. You can also go straight arm side plank like so. So we're going to be doing 10 to 12 of these per side. All right, so we have done flexion, extension, we've done rotation, bracing. Now going back full circle to flexion. So for this one, you know, stability ball roll up. So this one obviously involves quite a bit of bracing as well. But looking at spinal flexion, so we start in this position, draw the knees up to the chest, whoop, try to touch the knees to the shin. And back out. Sometimes there's a variation in this exercise to where when you flex and then extend, you can rotate to one side, rotate to the other side. And that's a nice twist on this exercise, literally. All right, moving on to extension. We're gonna need a stability ball again. This time we're basically going to do a hyperextension with the body on the ball, the legs off the ball. Just gonna start here, wrap yourself around the ball, heels together, and lift the legs almost like a flagpole. Alright, on to rotation again. So for this, we're gonna cross-body twist or woodchopper with our elastic bands. Basically, I'm going to be in a lunge position, a little bit of tension on these bands from my starting position, and I'll be lunging to the outside of that front knee cross body. All right, we're back Bracing. So this next bracing move is back in the plank position, and it's going to be down the front plank rotating the hips. It's called front plank rotations, and they're a little more difficult than they look. Basically, you start in a full plank position, send the legs, and you rotate until your hips touches the ground on one side. Rotate all the way around, including the heels. Come back to center. Repeat for the other side. So that was another round of flexion, extension, rotation, and bracing. You do one more round of this, and if you're time-crunched, that would be it for you. If you want a full, more difficult workout. You go back to cardio, you do a burst of cardio, and then you'll cycle through the 12 exercises again. So we're going back to exercise number 9 for flexion. All right, it says 9 for flexion. This device is not required for this next exercise I'm going to show you called the Little Big, but I like it. It's called something like a CerviNeck, CerviFit, uh, yeah, CerviFit. Because you can train your neck at the same time that you train your core. And so the exercise itself is very simple, but I'm adding extra force for the neck to work against. You're going to start as big as you can go. It's called— these are called little bags. And then you sit up and you bounce on your butt, you draw your knees in, you go as little as you can go, and then you extend again. And that's one rep. And obviously trying to move your neck through this range of motion also. Okay, we're going to keep the neck brace on or the neck force resistance on for the next exercise, which is a version of the Superman with a little bit of shoulder flexibility thrown in. You're going to lift your thighs off the floor. Lift your hands and your arms off the ground, swoop the arms back behind you, touch the back of the palms to the butt. So you're getting some shoulder rotation and come back around to the front. So it's more active version of the Superman exercise. And this is our extension. And for this one, if you're wearing a neck resistance device like this, bring your neck into extension. The same time as your hands come forward. All right, we're on to rotation next. So here is the third rotation exercise for this workout. You've seen this one before, basic Russian twist. Here we go. You want to make sure that your back is at about a 45-degree angle here for adequate resistance. All right, your last exercise of this sequence is we're going to go back to a bracing exercise, and I'm going to show you something that's kind of cool. This is a handy device that is pretty easy to find. This one's called the feet up. But basically it kind of combines inversion and bracing. That's going to be in this position. Drop down here. Might help your hair grow. Who knows? Come up into your inverted position. Okay, so now I'm bracing. I'm going to brace through active range of motion here by driving my knees down to the ground, touching my toes. Coming back up, going to full extension. So this is a bracing exercise. It also involves a little bit of balance. It's good for the shoulders. It's good for blood flow to the brain, the upside down. All right, so that's how to string together a very effective core workout. That's admittedly pretty tough. Remember, flexion, extension, rotation, bracing— you'll have your bases covered. And if you like this video and you want to see more workout tips, nutrition tips, biohacking tips, you name it, anything like that, leave your comments under the video. I love to read them. And also, for that last quick tip that I was going to give you, a big part of the core, like I said, is made in the kitchen.. It's also made with what we just did. It's also made with recovery, and proper recovery requires bioavailable amino acids. When I go in my kitchen right now and make my post-workout smoothie, I'm throwing in a handful of these. These are called MassZymes, digestive enzymes that assist with protein breakdown and assimilation. As a matter of fact, one study— should you wonder why I'm putting them in a smoothie— showed that when you add digestive enzymes to a smoothie that is made with any plant protein like pea or hemp or rice, it increases the bioavailability of the protein in that plant protein to the equivalent of an animal-based or dairy-based protein like, say, beef or whey. I also like to put these in with any protein-containing meal because they assist with post-meal gas, bloating, indigestion, and what a lot of people frequently experience. I mean, I'm 44, with age as they lose digestive enzyme production and need a little bit of better living through science. Check them out, Masszymes by Bioptimizers. Thanks for watching this video. Train hard, train smart, be boundless.