Selen Dar

Muscle-Building Workout and Diet


WHEN I THINK SIX PACK ABS, YOU PROBABLY THINK CRUNCHES. SURE. BUT ARE THEY THE BEST EXERCISE FOR STRONG ABS? NO. SPOILER ALERT. [LAUGHTER] WCCO FITNESS ALLIE, HERE. YOUR FIVE BEST AB EXERCISES. YOU HAVE THE BEST ABS THAT I’VE EVER SEEN. THANK YOU VERY MUCH. FIRST OF ALL, I WANT TO SHOW YOU THIS, I COULDN’T USE MY CREDIT CARD BECAUSE I’M HIDING IT FOR BLACK FRIDAY. THIS IS YOUR SPINE. AFTER DOING CRUNCHES, YOUR SPINE ONLY HAS A CERTAIN SHELF LIFE. AFTER DOING CRUNCHES THIS IS WHERE YOU START TO FEEL THE WEAR AND TEAR, NOT ONLY THAT BUT CRUNCHES ONLY WORK ABOUT 20% OF YOUR ABS. YOUR CORE IS A BELT THAT WRAPS AND YOUR WAIST. OBLIQUES, LOWER BACK, THE ACTUAL ABS. THERE ARE SO MANY EXERCISES YOU CAN DO, INSTEAD OF EXERCISES THAT WORK THAT CORE AND BURN EXERCISES. YOU GOT FIVE OF THEM. YES. SHAY IS HERE TO HELP ME. A LOT OF TIMES I CAN’T BREATHE AND TALK AT THE SAME TIME. HERE’S THE BEAUTY — THIS IS NOT CARDIO. IT’S FORM OVER SPEED. DO THEM SLOW AND FOCUS. WE’RE GONNA START WITH A WALKOUT. NOW WE’RE GOING TO RAISE AN ARM AND RAISE AN ARM. WALK IT OUT. IT LOOKS SO HARD. THIS WILL REQUIRE THAT ENTIRE CORE TO FIRE UP EVERY BIT OF YOUR ABS WILL BE WORKING. IT THROWS IN THE BALANCE ELEMENT AND UP GET THE UPPER BODY AT THE SAME TIME. I LIKE THIS NEXT ONE. THIS NINJA ONE. DO YOU LIKE IT BECAUSE OF THE NAME? YES, AND I LIKE IT. THESE ARE OBLIQUES. LOVE HANDLES. WE’LL TAKE IT TO A NINJA KNEE. NINJA KNEE. ELBOW PLANK. THAT’S HARD. HERE WE GO. NINJA KNEE. AND THEN NINJA KNEE. EVERYBODY ASKS ME HOW DO YOU GET RID OF THE LOVE HANDLES? THE NINJA KNEE. DO YOU SAY NINJA KNEE EVERY TIME? YES. PUSHING THE HEELS BACK, THAT GETS US IN THE RIGHT FORM. LET’S GO 12, 9, 6. LET’S GO, 12, 3, 6. I LOVE THAT. I’M TELLING YOU. THAT ENTIRE CORE COMPLETELY FIRED UP. THIS IS LIKE THE PLANK ON STEROIDS. YOU KNOW WHAT I LIKE ABOUT THIS? I FIND PLANKS SO BORING. SO BORING . LET’S TAKE IT TO A WIDE PIKE. I GET ASKED THIS QUESTION FROM WOMEN A LOT. LOWER ABS. HOW DO I GET RID OF THE FAT? PIKE IT OUT. AND LOWER. I WANT YOU TO REALLY FOCUS ON LOWERING THE LEGS AND NOT GETTING GRAVITY DO IT. JUST LIKE THIS. OUR FEET ARE WIDE BECAUSE I WANT TO CALL ON THOSE OBLIQUES. LET’S GRAB A TOWEL. LAST EXERCISE. NOW, THIS REQUIRES THE CORE TO BE COMPLETELY STABILIZED AS WE COME UP WITH A KILLER AB AND WE’RE ROLLING DOWN SLOWLY. COME UP, JUST THROWING IN A TOWEL MAKES IT TEN TIMES MORE DIFFICULT AND THEN A REGULAR CRUNCH BUT MORE EFFECTIVE. YOU GUYS DID A GREAT JOB. AWESOME.

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