6 “Gut Busting” Ab Exercises (NO CRUNCHES!)

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  • Published: 14 November 2018
  • It is not only possible to get a gut busting ab workout without crunches but it is necessary. In this video, I’m going to show you 6 ab exercises that will fire up your core in ways you never imagined by training your abs like an athlete. In order to effectively hit your abs you need to stop focusing on the ability of your abdominals to simply flex your spine and more on their ability to prevent motion as well.

    Here, I’m taking WWE superstars Sheamus and Cesaro through an intense series of six ab exercises that will challenge the muscles ability to prevent rotation, produce power rotation and prevent over extension of the spine. No crunches, no planks and no basic ab exercises are performed in this workout.

    The first ab exercise we cover is the leg lift performed in the captains’ chair. The key to this move is that we are able to support our upper body through our forearms rather than our shoulders while hanging from a bar. Particularly for those that have shoulder issues like a torn labrum, being able to take the hang out of the move without sacrificing the effectiveness of the movement on the abs is key.

    Next we perform a rotational variation on this exercise called the gymnast abs. Here instead of curling your lower pelvis up towards your shoulders you lift your hips into a posterior tilt. This is incredibly challenging and takes advantage of relative motion to produce an insanely effective exercise for your abs workouts.

    We move onto the battle ropes. People often think of battle rope workouts as something you do for conditioning or to burn fat. That doesn’t have to be their limits however. The battle ropes present a great way to train your core and obliques with alternating rotational slams. Even better, you should change the posture from which you perform the exercise to make this an even more difficult ab movement. Start by kneeling and slamming the ropes side to side and progress to a sitting position. When you gain the ability to, alternate between sitting and kneeling positions throughout the set.

    Next we control rotation of the trunk with an oblique and rectus abdominis movement that is easy to perform but tough if you crank up the resistance of the band you use to perform it. The goal is to keep your arms out straight and directly in front of your chest. Step out to one side, increasing the resistance on the band and the amount of work the abs have to do to prevent your body from twisting. When you get strong enough abs, you can jump out to position which will provide a more dynamically challenging movement to have to control.

    Finally, the plank punch out is a much more difficult variation of the common plank. Planks alone are often not enough to help you to develop a good looking, strong set of abs. Instead, you need to ramp up the difficulty level by decreasing your base of support and including things like a band and three points of contact to make the abs work much harder. You will see the instant difference the second you try these.

    If you are looking to train your abs like an athlete for a full 90 days and get an impressively ripped six pack, head to the link below and choose the ATHLEAN-X program best suited to your goals.

    For more ab workouts and ab exercises to help you get a chiseled midsection, be sure to subscribe to our channel here on RUclip and turn on notifications so you never miss a new video as it is posted.

    Get a Ripped Six Pack Here - athleanx.com/x/my-workouts
    Subscribe to this channel here - http://superiorjanitorial.pro/user/jdcav24
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Comments • 1 247

  • ATHLEAN-X™
    ATHLEAN-X™   1 years back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

    • mohammed muneer
      mohammed muneer  9 months back

      Skinny legss. I gues he never did work out for his legs

    • TheKhanCept
      TheKhanCept  9 months back

      ATHLEAN-X™ i REALLY WANT THOSE PUMA PANTS Jeff, what style are they? Going to order those! Lol

    • Chris O
      Chris O  1 years back

      Jeff has the best fitness channel out there and has helped me a lot...but enough of the joking around with the guys on this video and skits with Jessie. I'd rather just see the workouts and science behind them.

  • idwtbam
    idwtbam  5 days back

    Ass😄

    • Cien-Físico
      Cien-Físico  1 months back

      Video with no cut is so funny

      • SiegE EonExMachina
        SiegE EonExMachina  1 months back

        Sheamus is wearing a tshirt that says GSP and KYOKUSHIN KARATE. Nice. I want that

        • peposo7
          peposo7  1 months back

          The rope exercise on this video, seems like doing the movement while holding a medicine ball, making a half circle(back/forth) in a fast way.
          Can that be an alternative if not having ropes?

          • Stephan Deshazo
            Stephan Deshazo  1 months back

            Ab exercises (NO Crunches)......first exercise a form of a crunch lol.

            • foresthead _
              foresthead _  1 months back

              who wanna see jeff and john cena next ????

              • Boon Chong Lim
                Boon Chong Lim  1 months back

                Jeff is a man god.

                • eddyoddrod
                  eddyoddrod  2 months back

                  That is one big white man

                  • Jazmine Nieves
                    Jazmine Nieves  2 months back

                    This is my one of my favorite videos of yours so far. It's easier to stay engaged while watching you guys mix education with fun

                    • coolvideo28
                      coolvideo28  2 months back

                      4:43

                      • Johan Fouche
                        Johan Fouche  2 months back

                        All I saw was, I feel a little insecure, even Jesse's built better than me now, but hey let me point out I'm taller than you so I can feel better................kick his ass jeff. xD


                        Edit: Did it with the ropes....rofl.

                        • ` PSEUDOTELEKINEGETIKOS
                          ` PSEUDOTELEKINEGETIKOS  2 months back

                          Seeing these 2 big guys strugling with what Jeff does easily is both amusing and encouraging.

                          • peanis face
                            peanis face  2 months back

                            Those two guys (especially right guy) acts so childish in the beginning.

                            • Temporary Kinda
                              Temporary Kinda  2 months back

                              *Ball Busters*
                              *H A R D C O R E*

                              • Zetsuke4
                                Zetsuke4  3 months back

                                Very nice

                                • Jacob Car
                                  Jacob Car  3 months back

                                  That guy from Mythbusters got fucking RIPPED!

                                  • Pinnacle Roofing
                                    Pinnacle Roofing  3 months back

                                    Jeff is obviously in great shape but he looks like a midget next to these guys

                                    • Lemrabott Smail
                                      Lemrabott Smail  3 months back

                                      Great workout im definetly gonna try it

                                      • Will Stephenson
                                        Will Stephenson  3 months back

                                        Hey Jeff when are u going to come out with a battle rope training video

                                        • miguel calderon
                                          miguel calderon  3 months back

                                          Omg Jeff you look so small 😢

                                          • KC Moua REALTOR
                                            KC Moua REALTOR  3 months back

                                            Love the [email protected]

                                            • L Karamazov
                                              L Karamazov  3 months back

                                              NO! I absolutely don’t like when those guys are there! Too homoerotic!

                                              • Nessa V
                                                Nessa V  3 months back

                                                They took Jeff seriously once they started the workouts.

                                                • MythicBlade
                                                  MythicBlade  4 months back

                                                  wtf are these 2 idiots doing

                                                  • Mathew DSouza
                                                    Mathew DSouza  4 months back

                                                    Wow, Sheamus and Cesaro... you just made my day, Jeff!

                                                    • Mathew DSouza
                                                      Mathew DSouza  4 months back

                                                      BTW, Sheamus looked out of shape compared to Cesaro, and it shows!

                                                  • Christina Mccarthy
                                                    Christina Mccarthy  4 months back

                                                    Awesome as always.... I’m a big fan of the battle rope. I find holding the tail of the ropes in the “sled” position tail up thumbs up is easier on the shoulder and harder on the core. Shoulders can’t kick in and takeover.

                                                    • Noman Naeem
                                                      Noman Naeem  4 months back

                                                      its crazy to me that world-class athletes when they train with Jeff you can see the struggle in certain exercises that they didnt think about

                                                      • Christian MacIntyre
                                                        Christian MacIntyre  4 months back

                                                        8:04 those ropes ran like hell after you got done beating the shit out of them

                                                        • mlcalderaro
                                                          mlcalderaro  4 months back

                                                          This would have been great without the guys jerking around. Lost concentration on the directions...thanks for the attempt anyway...got some tidbits

                                                          • Tobias Bury
                                                            Tobias Bury  4 months back

                                                            "Are you sweatining from an ab workout, man?"

                                                            Amazing :-D

                                                            • Malcolm Washer
                                                              Malcolm Washer  4 months back

                                                              Jeff allways comes up with diffent excercises that target musscle groups faster i like this

                                                              • zachery  bryant
                                                                zachery bryant  4 months back

                                                                Wish the dude in gray would chill

                                                                • LilSlykk1
                                                                  LilSlykk1  4 months back

                                                                  I incorporated these into a HIIT and ah routine and they were on fire!

                                                                  • Carlos Serna
                                                                    Carlos Serna  4 months back

                                                                    are these 2 guys actually children? how many times are they gunna try to interrupt the video

                                                                    • the9thhell
                                                                      the9thhell  4 months back

                                                                      Could you do that plank extension with lighter dumbbells (say, 5 lbs.) If you don't have an elastic band set-up?

                                                                      • Jesse Gilbride
                                                                        Jesse Gilbride  5 months back

                                                                        Behold the tomfoolery.

                                                                        • MrAbwab
                                                                          MrAbwab  5 months back

                                                                          If someone is in-front of you, they should see your ass. PERIOD!

                                                                          • Tyler Floyd
                                                                            Tyler Floyd  5 months back

                                                                            @8:41 dang Jeff how many gym shoes you got? 😂

                                                                            • Denise Jones
                                                                              Denise Jones  5 months back

                                                                              Funny vid; great moves... Thanks J

                                                                              • sandeep p
                                                                                sandeep p  5 months back

                                                                                that pale dude is just goofing around

                                                                                • Monkey Hunter
                                                                                  Monkey Hunter  5 months back

                                                                                  I couldn't finish this because that tony asshole is such fuckin goofy ass loser !

                                                                                  • Zetsuke4
                                                                                    Zetsuke4  5 months back

                                                                                    Nice

                                                                                    • FromBeToReality
                                                                                      FromBeToReality  5 months back

                                                                                      THUMBS UP!!
                                                                                      then watch!

                                                                                      • Car Car
                                                                                        Car Car  5 months back

                                                                                        11:28 .. the moment Jeff loses control of whats happening.. The Irish Hop.. I didnt teach you that! Great tips for abs thanks!

                                                                                        • MrAbwab
                                                                                          MrAbwab  5 months back

                                                                                          Whenever I schedule a routine, Jeff invents another workout.

                                                                                        • Deku
                                                                                          Deku  5 months back

                                                                                          2:02 it says bunch of stupid but suposed to say bunch of different
                                                                                          wtf is wrong with this

                                                                                          • Bottle 12
                                                                                            Bottle 12  5 months back

                                                                                            What is wrong with that guy? He just wants to fuck around the entire time.