Six-Pack Workout Plan III – Abdominal Exercises

This post will complete the abs program regarding focused abdominal muscle training, but looking at the entire abs program, we are far from finished.

Plank and classic ab exercises are only part of the abs program, and this also proves the statement that body shaping is a much, much more complex process than just completing 30-day plank challenges, which on one hand seems ridiculously simple, and on the other hand is utterly meaningless and a sham.

These 30-day challenges are exactly like someone saying, "Come on, let's build a house, I'll show you how easy it is," and then putting a pallet of bricks in front of you, saying, "Here you go, bird, this is what you need, build it."

Body shaping is exactly like this. You can't just pick an exercise you like and do it to death, no matter how effective it is, just as you can't build a house solely out of bricks, even though, of course, bricks are an indispensable building block of our future house when considering the whole.

I put together the abs program so that for that certain house, which in this case means your body, everything is at our disposal. Every building block, and not just the building blocks, but the blueprint itself, because it won't work without a blueprint, just as most people can't put together a proper diet for themselves simply because they can distinguish between good and absolute trash food.

Building blocks and a blueprint. That's the essence then.

The plank workout plan was a very important building block, but I already wrote about that in the previous post. Abdominal exercises are another building block, which will be discussed in this post, but the next posts of the abs program will also be important building blocks, covering home strength training exercises and a cardio workout plan.

Once we're done with everything, then comes the post titled "The System," which will be our blueprint itself, and to make the whole process, i.e., your transformation, faster and the results even more spectacular, finally comes the "Support and Efficiency Boost" post, which will complete the abs program.

It's going to be awesome, you'll see. Let's keep building. In parentheses, the area within the abdominal muscles where the load occurs.

 

Abdominal exercises

 

Leg raises (full)

The plank workout plan also started with a hold exercise, and it can't be any different with classic abdominal exercises. I wrote extensively about the mental state and attitude required for holding in the first part of the abs program, so I won't describe it again now. Those who read it know what mindset should be applied when doing this exercise. And those who haven't read it yet should definitely do so now .

Straight back, ankle-knee in line, you're not gripping with your hands, not letting them hang. Try to remain motionless, and I'll write it down again to keep your back straight.

You do a baseline round, measure it, write it down, -20% of the time, round it, and do 4 rounds. If you don't understand what I'm talking about, again, I can only recommend the first one.

 

Christ Press (upper)

I named this exercise, and from the starting point, you already know why. Only I call it that, so if you come across this name somewhere, you'll know you're dealing with a Lifetilt user. Let this be a kind of secret sign between you. (Of course, it's a fight club.)

The floating hold exercise provides an excellent foundation for executing the Christ press. The key is to touch your ankle bone when you sit up. I think it's important to mention that when you reach your ankle bone, don't just fall back to the ground as if you've been shot, but lower yourself with resistance. And even more importantly, don't put your arms on the ground when you assume the Christ pose, and preferably don't put your legs on the ground either. It might not work the first time, but that's exactly why we're here, so that by the end, these won't be problems.

 

Up (upper)

Sometimes I'm genuinely shocked at how inflexible some girls are, which, as we know, in a girl's case, if not a disadvantage, then still... or rather...

Well, yes.

Actually, it's a huge disadvantage, and precisely for the reason everyone is thinking of right now. A girl should be flexible, at least enough to perform this exercise properly.

Leg straight. LEG STRAIGHT. It's straight even when you're trying to reach the top of your foot, because the whole point of this exercise is to reach your foot with a straight leg. When I was still teaching classes, I regularly had the girls do this exercise, and in direct proportion, I regularly witnessed how they instinctively did it wrong. The exercise is not easy, or rather it is, if you do it in a way that makes it easy.

• The exercise is easy if you bend your leg to reach your foot more easily.
• The exercise is easy if you don't lift your shoulder blades when doing it, but try to do it with your arms.
• The exercise is easy if you're a little wimp and you know what you're doing isn't right, but you do it anyway because you don't feel the pain in your abs, and like all defective, shortcut-seeking people, you're looking for the easy way out.

If you don't feel it while doing the exercises, and here I'm not just talking about this one exercise, but all the exercises in the entire program, so if you don't feel "Oh my God, I hate this Lifetilt asshole kid, how could he have put together such a workout plan," then realize that you won't have abs. Abs. LOL. You won't even have a flat stomach.

 

Side Press (side)

Look how beautiful Bea is. As also said in the timeless Trainspotting. Chances I couldn't seize, women I couldn't cherish. Well, that's how it is.

Take the pose shown in the picture and try to place your elbows as far forward as possible, while NOT YANKING YOUR HEAD FORWARD. Only lateral movement.

Side Crunches (side)

You lift your shoulder blade and reach your ankle bone from the side, then the other side. Right-left, right-left, and so on.

 

Vertical and Horizontal Crossover (lower)

I don't know why we decided to video this, but it seemed like a good idea at the time.

 

Ab Wheel (full)

At the end of every training day, I include an exercise for good measure, which can simply be called insane torture. I wouldn't break this great streak now either.

And since we've touched upon equipment, in the next post we'll move on to the strength training plan, for which we filmed a separate video.

You'll know everything from that.