How to Get a 6 Pack (WITHOUT “Ab Exercises”)

How today’s top pro athletes get ripped six pack abs -

are you training your abs enough well even if you told me you did them seven days a week my answer to you would be no let me explain in today’s [Music] video what’s up guys Jeff Cavalier athleanx. com AB training how much is too much well if you’ve seen any of my videos here on our Channel you know I’ve gone on record to say that I believe five six and even seven times a week AB training is great why because these resilient postural muscles are built for that these guys are ready to take on the work and the more frequent the work the better now that goes contrary to pretty much everything else I believe when it comes to training we have a very specific dose that muscles can handle that beyond that we wind up overtraining and causing damage the ABS because of their ever constant firing throughout the day these muscles are different and built for more volume that said is that all you need need to do right five six seven days a week no of course you obviously need to have your nutrition in place because even the the the best app program with the shittiest diet leaves you with the shittiest ABS okay there’s just no way around it but there’s more than that we talk about direct AB training and then indirect AB training and for anybody that’s familiar with athl X you should know all about the core being at the core of every single exercise we do so what I wanted today to do was to show you what about AB can we have a workout where we highly Target the ABS and work them on every single thing we’re doing but we’re not even directly training them so let me go and break down muscle Group by muscle group an example exercise that’s going to highly integrate the ABS without us feeling as if we’re training the ABS directly you add those two together indirect and and in direct AB training you’ve got a pretty powerful combo okay so let’s start right off the top chest right we take a single arm dumbbell bench press as you can see when I demonstrate this exercise if I have a dumbbell in one single hand and I lower it down to that side obviously 60 70 80 lbs that’s all pulling in that One Direction so there’s a lot of Demand on my core to pull myself back keep my trunk from rotating in the same direction that dumbbell is dropping if you want to make this extra challenging you want to make it a little less of a chest exercise then lift the leg on the same side of the dumbbell and that’s going to make it even harder for you to resist the rotation next we look at back right the king of all back exercises the pull-ups but as you see with this one slight modification of the exercise that I’m doing here the knees come up we get a tremendous amount of core activity matter of fact we stress the lower abs which is even better because these are even harder for us guys to Target now how do I know this because as you guys might remember if you’ve been watching me for any length of time having a hernia surgery I went through and tried to do my recovery and speed it up as fast as possible I was down on the ground doing crunches literally 3 days later but for 3 weeks I couldn’t even suspend myself off of a pull-up bar why because it’s one of the most demanding core exercises the soon as soon as you lift your feet off the ground while hanging from a bar you already ignite those abs so yet another way just by pulling your knees up to really engage Ys at the same time you’re getting that old classic killer back exercise going next one I demonst right here is for the shoulders our seated long leg press we all know pressing overhead tough activity even harder when we’re on the ground right and on our butts because when we get our legs out in front of us we’re really taking away any of the leverage that we once have with our legs underneath us now normally guys I want you on your feet for every exercise that you do because that’s being athletic however in this case we’re going after a different Target here we’re trying to work the shoulder ERS take away any momentum force them to do a lot of work but at the same time because our trunk has to stay upright as you see me fighting here to keep myself upright that’s what’s going to make the core work overtime moving on to the biceps our incline variable curls now look at me do here what looks like a regular incline dumbbell curl but wait what’s that as I come up I actually am changing the angle of where Peak contraction occurs right in an incline curl heak contraction occurs down here in the 45° uh range of motion however as I sit up not only am I shifting that Focus to the end range a little bit more to get a little bit more Peak contraction but as you can see the ABS are working as well so a nice way to integrate ABS again without even thinking about it into a standard classic effective bicep exercise you guys know I love this one the body weight tricep extension this is a classic exercise that’s basically our way to take the great nose breaker skull crusher type exercise and turn it into something we can do anywhere with just our body you can do it on the back of a couch but as you can see this is sort of an elaborate plank exercise right besides what we’re doing up at the arms you can see that the plank is established through the rest of the body you’ve got an established plank you got a tough tricep exercise with of course a heavy dose of core finally we wrap it all up with our leg exercise and overhead dumbbell lunge now before you start thinking I know the lunge great exercise but how’s it work in my core we’ll take those dumbbells away from your sides and put them up over your head thoratic extension is demanded in order for you to do this exercise and along with that heavy core stabilization as you can see as I’m doing this exercise I’m going to have to lighten the weight because it’s a completely different feeling and a completely different challenge for our bodies than what we’re used to if we’re used to having the those dumbbells held at our side but yet again you can see core at the core of everything we do whether it be direct or indirect work so there you go how much core training is too much well if you’re just doing your direct ab work guys not enough right as we see core work needs to be done more right we need to be able to in integrate direct and indirect work and it doesn’t even matter even if you’re following our sixpack ab app our six-pack promise plus you’re not going to get enough the combination of the two you need to start integrating into everything you do this is exactly what athletex training is all about if you haven’t already guys head over to athlet next. com and grab our 90-day training program remember I said even the best ab training workout direct and indirect is not going to do anything for you if you have a whole bunch of fat overlaying that that’s why we got you covered in the program as well with our athlan xfactor meal plan it’s geared to help you strip off the fat but at the same time maximize the muscle that you have right this is not about creating skinny guys this is about creating lean ripped and athletic guys all right I’ll see you guys over at athlet next. com in the meantime if you found this helpful which I hope you did you’ll see that there’s more to AB training than maybe you thought but there is a solution there’s ways to do it so I will be back here in just a few days leave your thumbs up leave me a comment remember I’m getting a lot of my ideas from my videos based off of the questions that you guys leave below see you guys back here in just a few [Music] he