Home Abs Workout Blitz!! - Part 2 - Get 6 Pack Abs

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[Music] hey everybody it’s Jeff Cavalier again back for our second edition of the washboard Wednesday athleen X show um hope you guys have been doing the exercises from last week’s episode and really this is our personal journey in 12 weeks to get you the washboard abs that you want however there’s a couple things I want to cover this week now that you’re a little bit established and you’ve been doing the exercises that are really the foundations of of your success anybody can tell you there’s so many things that you hear all the time you got to do cardio you got to do cardio you got to cut calories you got to go high carb diet low carb diet no fat high fat all this stuff guys it’s not that hard it really isn’t there’s a there’s a certain few things I want you to follow start implementing them this week and I’m telling you they’re going to help you strip off the fat so you can start to see these abs that you’re creating underneath okay first thing is water drink a lot of water throughout the day there’s no there’s really no substitute you can drink coffee and people drink milk and people but it’s not the same is water this little Poland Spring bottle here is I believe it’s 12 O or so or you know 15 o a trick that someone told me a while ago that I I you know I use now I don’t need to use as much but in the beginning I did was to put a couple rubber bands around the bottle you drink the bottle let’s take say take you put four if it’s this small pull rber rubber band off fill it up again and drink it again when you empty it again take another rubber band off fill it up again it’s a way to track how many bottles you drink throughout the day or otherwise you’re going to lose track so make sure you’re drinking probably between 80 and 100 ounces for most of you guys second thing is let’s go back to the whole issue about cardio forget it guys I’m telling you you do not need cardio to strip off the fat you don’t it’s a good diet and strength training if you haven’t already check out the athletex work workouts we have total body workouts upper body lower body core everything we possibly could need we have them there go go to athl x. com right over here and click on them and get those workouts but for the core the last thing is Diet guys don’t get so confused with all this high carb no carb low carb stuff it’s not worth it carbs are very important let’s start by having you limit your fats pick out the foods that have a lot of fat in it your sweets your chocolates your Butters your your cream sauces your mayos your anything that has a lot of fat in it let’s cut it out this week let’s take it out of the diet just replace it with different different condiments if you if you’re putting it on a sandwich or you know put some ketchup put mustard put salsa put you know lowfat uh salad dressings any of that stuff make your substitutions take your whole milks out use nonfat milk you’re going to you’re going to be thankful that you did when you do it guys you’re going to slice a lot of calories off nine calories per gram of fat versus four for carbohydrate or protein it’s double the amount so cut those fats out let’s get started I’m G to introduce five new exercises I want you to do every day this week remember ABS can be trained every single day you’re not going to overtrain let’s start with these next five exercises and will carry us through to there will be a show this Saturday where I’m probably going to feel some questions because I’m getting a lot of questions from you guys out there and I appreciate it I’m going to feel some of those questions and we’ll discuss those on Saturday but let’s start with the exercises okay guys the first exercise this week on the second week of wasbo Wednesday is something I call the iso reverse crunch but with the typical reverse crunch what most people do is you see them come here and then they swing their legs up like that we kind of did that heels to the heavens last week it’s a great exercise but you have to do it with strict form you don’t want to use momentum you want to use your lower body your lower stomach what we do with the iso reverse crunch is actually pin our heels to our butt okay we don’t want to have any kind of momentum from our legs extending here so keep your heels up against your butt as much as you can if you have tight quads it will be a little bit more difficult but from here your hands down at your side and simply lift your butt up from there just trying to get your butt off the ground right up from your tailbone the next exercise is one called one down two up it’s a little variation of what we did last week the heels to the heavens and again what I just said was you want to make sure that you’re not using momentum to move your you know to move your body here you’re using abdominal strength core strength and move your body it’s the only way you’re going to get real results but with the variation is instead of having right here we have a one down which means one leg is going to come down obviously this is going to require my stomach to brace even a little bit more then I’m going to bring it back up and then two up all right two up then I go to the other side one down bring it up up press two up so one down two up I’m sure you guys see a lot of people doing crunches at the gym what we want to do is a do them right and B use a medicine ball to enforce that we do them right when we get back into our crunch position which is exercise number three here this week you’ll see people put themselves in this position here which is correct they’ll start doing their crunches and as they get tired you start to see those legs drop more and more and more it gets harder for the lower body and core to hold your legs out the weight of your leg starts to make it more difficult as you fatigue well let’s do that right and now let’s make it harder by putting the med ball out on the ends of our feet right there and balancing it now you can either keep your hands behind your head here for more more challenge CU more weight to lift or cross them across your chest here and let your knees head toward your elbows head towards your knees don’t let that ball drop if you do you got to start over from one all right guys time to step up a difficulty a little bit here in week two this is called the Commando or downhill crunch take an ordinary bench take a chair take a stair in your house anywhere where you can put yourself on a decline you’re going to come out like this and put your feet up on the stair or elevated platform stabilize your upper body here keep your elbows almost locked out now basically you’re going to take your right knee cross it across your body towards your left hand crunch up actually try to squeeze your abdominals in here really works the obliques in a real challenging way all right guys let’s wrap up this episode of watch board Wednesday with one that I like to call the standing tubing over twist you’ve probably seen a standing tubing twist before where you take the band you’re rotating you’re rotating back and forth that does work the core and definitely an important way everything is not about just crunching your core controls and produces rotation so let’s take it though and and and twist it up a little bit no pun intended let’s take yourself right here get to that Center position so I’m already working because this is the relaxed starting position right here let’s engage the ABS get it to the starting position here right in in in the center of my chest now let’s rotate beyond that now my exercise is decelerate it control it back to Center there’s still a lot of tension right here trying to pull me that way and let’s let’s go back again so I’m going from this over twist position to the neutral position but never to the relaxed position which is different than a normal standing tubing exercise let’s