This is a 3 part article written from my experiences as a trainer and someone who wants that look ... Women should be able to especially identify and apply what I am proposing here.
Part 1 -Abs Science, Part 2- 6 points for a 6 pack
Part 3: Actual exercises that work: Series A & B
so ...there is a blog article incorporated into Part 2-
which focuses on producing a 6 pack foundation
Otherwise known as a Core.
Some of you may have to start there and not go onto Part 3
but if you hate to read....... and want something quick
here is my 45 seconds to flat abs video
and if you scroll to part 3 VIDEO Series B is a 6 pack routine @ 2 minute 45 sec
Part 1 -Abs Scienceso ...there is a blog article incorporated into Part 2-
which focuses on producing a 6 pack foundation
Otherwise known as a Core.
Some of you may have to start there and not go onto Part 3
but if you hate to read....... and want something quick
and if you scroll to part 3 VIDEO Series B is a 6 pack routine @ 2 minute 45 sec
Hi! Does this sound like you? You have a flat stomach, you are fit, you are in the fitness industry, but you are not model perfect?
I have always had a relatively flat stomach but I bloat due to food allergies . I found that a set or two of a relatively difficult ab move would get the air out (as if the stomach and GI tracts were balloons - which they are! (Sorry Professor Axen for the physiology joke)
The frustrating part is my flat abs were not enough....So I decided to apply all my knowledge/ training to a comprehensive approach to 6 pack abs for the truly motivated.No celebrity abs (they often do plastic surgery) Instead earning every square inch of muscle that in my case would keep my metabolism efficient into my 90s or longer was the goal.
(Muscle pressureon the GI TRACT along with a tubal system that has an absorption gradient is what keeps you from being constipated....)
So I studied " abs " - whats underneath the ab area both Inside and Out...
The stomach is the upper part of your 8 pack 6 pack /4 pack and the intestines - especially the small intestines - are the so called lower abs or the bottom of your 4 pack/6 pack/8 pack (More on the pack part later)
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| Picture from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0022856 |
I found that by Balancing on the tail end (rectum)
the so called crack between your hips
I could apply force to most of the area you see in the picture above due to Understanding Physics and Anatomy. The anatomy that most of you call the stomach is really known as the GastroIntestinal system or the GI. It is responsible for getting the most out of your food, including extracting liquids from solid foods.
The GI tract that lies directly in the area of a six pack has a wall above it - called the diaphragm . The GI tract also has bones below it (pelvic cavity) This is important because force needs to be applied to get a certain look, and it is not going to happen by deep breathing (diaphragm) or dancing (legs and hips attached to your pelvis)
Important facts about
your future in getting a 6 pack
- unlike the textbook/internet depictions the stomach is not in a straight line with the rib cage/diaphragm
- the GI system has attachments by ligaments to & from each of the GI organs to the outside of your body
- This is where the first lines of a 4/6/8 pack show -at the tightest attachments (rib cage)
- the stomach (upper abs ) is Diagonal to where the lines of my/your pack would stop (rectum)
- Right before the colon becomes a rectum, the Intestines do final water /nutrient absorption .
- in the rectum 2 rings of muscles called sphincters are supposed to assist you in moving waste.
- If you have a 6 pack you tend to be less subject to constipation ...because the muscles surrounding your middle add pressure to the G.I. tract, as you move about.
- the hardest ab exercises involve balancing on your tail bone /rectum curve (especially if you are not naturally padded)
Take a look at this side view to
understand there is a slight diagonal to the lower 1/2 of the digestive system and it is all TUBES!
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| https://www.canstockphoto.com/digestive-system-39097761.html Buy Image here - Cost $only 2.50 |
the Tubes are all held to your insides by ligaments-
Ligaments are pieces of tough skin internally connective tissue that you see on the outside of you as the lines of your 4-6 pack
There are amazing results if your back is already strong because you have a core that is also strong...
You MUST have lumbar/low back support for double leg lifts!
The genetics of how many ligaments you have dictates your lines between packs. You see the arrangement of the lines after you master two things: Hydration and Forceful Movements
Where to start?
Now!
while its still cold
keep this up year around
Part 2- 6 points for a 6 pack:
- Apply enough ongoing force to your body Because stability movements that work involve your whole body in kinetic chain movements (see examples)
- example lifestyle- shoveling snow every other day
- example job shoveling dirt every other day
- example- gym Squatting 2 x a week
- example pool- threading water 2 x a week as long as you can up to one hour
- Finally, try a cleaner eating lifestyle to remove the bloating or layer of fat or both which obscures your look.
The 6 points above give you a foundation to get abs that are packs, because they are core principles/exercises. In 6 pack anatomy, your core is anything that keeps you up .
( An understanding the physics of keeping you stable or unstable is called kinesiology) Therefore the inside of your thighs can be core muscles if you are placing more of your weight on one foot while digging a ditch. The ditch digging uses muscles from your foot to your shoulder and arms, so literally from the ground up is the kinetic chain or line of force .
An obvious example of the importance of the Understanding of the physics, anatomy and kinesiology of a 6 pack is climbing.
Guess what is in the middle of that chain from the ground up ???
your abs
Every time you throw the dirt from your shovel
your abs have to absorb the force
every time you have to resist gravity from pulling you down by using your own body weight
your abs have to absorb the force
In the video below
check out gravitational forces on your abs / Powerful moves are needed to get a 6 pack
If you are not sucking down soda pop and cookies while you are ditch digging
you have changed the calorie intake in favor of a 6 pack
Lets answer some ??????????????????????????
- Does' dancing allow you to absorb force? Well I have seen great abs on break dancers but not belly dancers or aerobics instructors.
- The breakdancers tend to have explosive moves. In other words break dancers use the Kinesiology of Power. Kinesiology is the study of movement and I noticed Powerful moves make the abs work hard enough to create muscles- thus the packs....
- I also was fortunate to observe a contingent of Dance Theatre of Harlem dancers workout in the Gym one winter. They all had great leaping ability and they all had six packs. As a non dancer, the only way to emulate the leaping was through a trampoline. I did not have access to a trampoline but I did go to the pool .At the time, I could not swim but if I got in shallow water that came up to my chin then squatted down on the bottom of the pool, and forced myself to leap out of the water While Exhaling. .....I got little packs on my abs!
Genetics determine how many packs you have. My 4 pack is a result of having a small rib cage. a short waist to belly button length and scoliosis which in total is preventing packs 5 and 6)
One year I enhanced the 4 pack by working outside doing restoration work for a National Park ...
If you are college age and need a summer job that gets you really a lot fitter , while mentoring high school students and getting great references .... see www.thesca.org
Here is a video of the Student Conservation Association contributing to ab training(wood chopping) https://youtu.be/OhseLE5X-8I
or
If you cannot do that kind of outdoor work with high schoolers for 6 weeks
try this core prep designed for people who work with their hands(Labor)
(it is a long read designed to give you a foundation to build a platform to start training for a 6 pack
Got the foundation from having an active life ???
Got the foundation from having an active life ???
you could scroll down to part 3 -
the actual ab exercises to try)
This article also posted on Conservation- Nation.org
Time to get your Core Muscles ready
by Margaret Belton, Certified Personal Trainer since 1982
If you want to avoid major back problems, pulled hamstrings and sore neck/shoulders you might want to start paying attention to your core.
Its is actually very easy (You can always ramp it up if you need to climb Everest) For now lets get ready for 6 weeks in the wild and dirty.What is your core anyway ?
Your core is anything that holds your arms and legs (appendages) to your trunk/body . I bet you thought your back and abs were your core! Back and abs are core 90 percent of the time, but other muscles BeCome Core when you have to work on an uneven surface like a boat in the Ocean, or a sandy Beach. Other muscles BeCome Core when you climb a tree trunk or 45 degree slope. The stretches you do in a circle up will only tickle the core muscles , and they like being massaged (hint, Hint!!!) But it is what you do now, when you are not in the field, that will make you a veritable Antman or Ant woman .
You should see your doctor first to get permission to do SCA level activity. Then at least 3 times a week for 15 minutes in this BeCome Core program will get you ready for most work.
Just a little bit of anatomy so you can train yourself www.exrx.net
( these are your lower legs and feet - you have no head or arms in this drawing! )
The V = the neck muscles
Neck muscles are holding your head onto your back muscles!
Your spine is not really doing the work of
holding your head onto your body !!!
Your head
floats around the tip of your spine and your
Balance is Based on Your Brain knowing
where it is Floating
Now you can do some BeCome Core Exercises
(1) anytime exercise = Balance
- Stand on one foot
- Do not look at the foot that is off the ground
- Bring the non grounding foot in a North East South West pattern above the floor with your toes pointed Up
- Make Figure 8s
- Hover one foot over the other
- Hover one foot Directly Behind the other without bending -
- Try to do this sequence while brushing your teeth or getting dressed
5 to 8 times then go to the other foot.
(2) Plank Challenge
- see youtube for a basic plank
- Make sure to use padding under elbows and or forearms- I like grass
- Planks are patience based
- day one 10 seconds
- day two 12 seconds
- day three 15 seconds
- day four 17 seconds
- day five 19 seconds
- day six 21 seconds
- day seven 23 seconds
- etc goal #1 is 2 minutes to be ready for sca level work
- I am up to a solid 8 minutes now: the abs are flatter and stronger
the worlds record is:http://www.usatoday.com/story/news/nation-now/2015/05/31/marine-hol...
Lets get as strong as an Egyptian moving a pyramid block with 7000 others
1 ,2,3 everybody exhale and the block moves one foot! (yes the plank goes back that far as an exercise..)
Is breathing important for core ? Yes when lifting - exercise #3
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| the blogger removing debris(car axle) post Hurricane see https://www.thesca.org |
(3) Deadlift with your broom
the Deadlift sounds scary but it has many variations and since you are doing this with a broom
you can get ready for moving debris that can swing and twist in the wind but wont hurt your back and core muscles
In the Deadlift you are using the neck to hamstrings in a coordinated manner
the best video of this is on you tube at
Make sure your doctor knows what you are doing in the field show the doctor the video
Notice that the deadlifter in the video focuses on a point and the head does not move
This seems counter intuitive but by keeping the neck and head steady and Lowering the butt , I have moved tree trunks out of holes by using my peripheral vision focusing ahead and applying force to rock the stump forward out of the hole. This focus and deadlift stance also works with solo rock bar effort.
(The rock bar is positioned up and down, not across as the pole in the video: in a group effort your eyes will have to communicate- Will post a rockbar video soon)
deadlift Start out with the broom stick barefoot in your house or on the lawn
repeat the following up to 3 x the first week
week 1 day 1 3 5 = Monday Wed Fri
week 2 day 2 4 6 = Tues Thurs Sat
week 3 day 3 5 7 = Wed Friday Sunday
week 4 day 4 6 1 = Thurs Sat Monday
week 5 day 5 7 2 = Fri Sun Tues
week 6 day 6 1 3 = Sat Mon Wed
How to Deadlift
- practice the slowmo technique as seen in the video 12 to 15 times ( this is called a set )
- Always Exhaling when object is at highest point ( you can inhale anywhere)
- when done : standing mackenzie side glide stretch for 30 sec per leg repeat 2-3 x
- hamstring stretch with leg on a bench , using a towel under your foot https://youtu.be/0xKkT0HOKaw
- the stretches are on you tube https://youtu.be/pXTqp_CtWjY
In addition using the broom stick or traditional deadlifts
try one legged balancing deadlifts as seen in the video 12 to 15 times for a set https://youtu.be/7uA1PLNIWK8
if you are a non gym going person listen to your body Doing both single and traditional deadlifts means doing 2 sets of 12- 15 about 24- 30 moves total on your workout day which is TWICE the stretching and may involve soaking in a tub...
deadlift schedule **
week 1 day 1 3 5 = Monday Wed Fri
week 2 day 2 4 6 = Tues Thurs Sat
week 3 day 3 5 7 = Wed Friday Sunday
week 4 day 4 6 1 = Thurs Sat Monday
week 5 day 5 7 2 = Fri Sun Tues
week 6 day 6 1 3 = Sat Mon Wed
The Stretches (Never Skip Stretching!!!!!)
- standing mackenzie side glide stretch for 30 sec per leg repeat 2-3
- hamstring stretch with leg on a bench , using a towel under your foot https://youtu.be/0xKkT0HOKaw
- the stretches are on you tube https://youtu.be/pXTqp_CtWjY
This is enough for now. Three exercises that you do, and then stretching . Planks should be daily, Balancing can be daily but every other day is fine. Deadlifts are the most important since its dynamic and analogus to what we do in the field. If you start on a Monday the result is you deadlift 3x, next week 3 x etc because you workout on the premise of Day One rotating for best results in 6 weeks
Best results**rotate the days through so the start of the week is not Monday for 6 wks Week one starts on Monday, but Week two starts on Tuesday - because the field is unpredictable and you do not want to teach your body how to be in a rut.
Finally
Unless you plan on throwing cinder blocks into dumpsters (explosive Core) you will not need more weight- the most you really need is a very long 2 by four , and focus. If anyone is interested in explosive core there are medicine ball workouts on you tube. But medicine balls are not cheap., and neither are doctors visits.
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training , the writer of this article , or this website. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training , the writer of this article , or this website. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
Part 3: Actual exercises that work: Series A & B
there are no shortcuts
Exercises that work are effective because there is a logical progression that is closely followed. That progression includes calorie intake and rest, not just exercise.
That being said DO NOT EXPECT TO SEE YOUR PACK 24/7 BECAUSE EATING PULLS WATER TO THE GI TRACT.
The models know: If you are getting paid to do a photo shoot and it requires beautifully fitting clothes (so your pack is Not on Display) , simply empty your bowels and drink black coffee and do the shoot on an empty stomach...(worked for me....)
Models in photo shoots sip just enough water not to bloat. They know their bodies...because it Is busine$$
The human body needs water .... https://www.gssiweb.org/sports-science-exchange/sportsnutrition/hydration
which is why you might bloat if your water balance is off.
It took a whole summer of taking notes to figure that I need to replace an 8 ounce coffee with 16 ounces of water ...every time.....
It took a whole summer in wood chopping mode to realize that my ideal water intake is ounce of water per pound
I averaged 128 ounces - about a gallon doing physical work outside in 80 degree heat. I never gulped over 24 ounces at a time but in 24 hours , 128 ounces of water went into my system...
HEAT MAKES YOU EAT BETTER ...I gave up coffee and ate more fruit...and took notes on which fruits caused my bloating. Since I had childhood allergies I had a pretty good idea. Bananas did not work for me, but apples were ok. Milk and protein shakes made me puffy, but lightly scrambled eggs and salmon kept me tight.
There is no calorie counting. If you need a system you can try one of the top 5 most popular diets
However it is best that you hydrate so you will find
that your intake of food goes down anyway!
You must start a food journal and write down what works, so you can pull this off
EXERCISES SERIES A (8 weeks)
The plank : goal over 10 minutes
baseline is 1 minute
(if you find that 1 minute is killing you find some ways to focus...)there are no reps here...
see link below if you want to conquer the plank...
Reverse Crunch
execution:
2 sets of 12 moves aka reps the first 2 weeks
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
then 2 weeks later 5 sets of 12
thanks to the wordpress blog sore legs & scrambled eggs for execution tips on reverse crunches
Wood Chop
execution:
2 sets of 12 moves aka reps the first 2 weeks
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
then 2 weeks later 5 sets of 12
Bicycles
an advanced Pilates exercise!
and finally
Trunk Rotation Variations
execution: Deliberate !!
2 sets of 12 moves aka reps the first 2 weeks
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
variation is to go diagonal and tap ball to floor
another variation is to balance on your butt and feet do not touch floor
EXERCISES SERIES B (8 weeks)
Leg Lifts
execution: Deliberate !!
2 sets of 12 moves aka reps the first 2 weeks
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
then 2 weeks later 5 sets of 12
Strongly suggest a 1/2 foam roller or pillow support for the small curve in your lower back so you can direct the force to your abs and not the hip flexors or spinal connections
There are amazing results if your back is already strong because you have a core that is also strong...
If you support your back your abs work harder Weak? You can always do single leg lifts
execution here : thanks website the science of eating
Oblique V Situp with Crunch
2 sets of 12 moves aka reps the first 2 weekshttps://youtu.be/HJLE_VQ3Knc
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
then 2 weeks later 5 sets of 12
Side Planks on a block
this works because the feet are off the ground
2 sets of 12 moves aka reps the first 2 weeks
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
then 2 weeks later 5 sets of 12
T cross sit-ups
2 sets of 12 moves aka reps the first 2 weeks for more information on T cross click below
then 2 weeks later 3 sets of 12 reps
then 2 weeks later , 4 sets of 12
then 2 weeks later 5 sets of 12
Pushups
believe it or not you can get serious 6 pack abs by going military Drop and do 50 is a fat burning/ core mainstay if you can do pushups fast with flair its almost instant 6 pack
(example a clapping power move)
I can personally attest that this show off move (clap pushups) works
thanks to my working out with the author/trainer Shaun Zetlin ...Abs from push-ups !!!!!
So instead of using the usual 8 weeks lets try 4 weeks with Shaun's books
Have you noticed I have not said a word about cardio...
I prefer bike power.. over cardio and aerobics ....Because Outdoors burns more calories!!!!
What about timing and rest?
As for rest- listen to your body. If a muscle area is sore you cannot really build upon it. Take the day off, hit it again when its not sore to the touch. This spacing is especially true for women- estrogen does not build muscle. Estrogen promotes healing..., when estrogen levels off, Androgen builds a little more on your pack, while you sleep...
Last word
I only was able to employ this Badass clapping push up move Because I had finally achieved more than a core based on crazy upper body strength How? The upper body strength was achieved slowly ,due to a collar bone to wrist kinetic chain totally stimulated by extensive physical therapy-
(like all cyclists who ride expensive bikes, you will get hit at some point..I spent two years off the bike getting more Diesel, full disclosure my Allez was totally destroyed...)
Clap push ups are a power move- and if done improperly - ouch!!
Yes, The abs showed up real quick...but this is hard on the body
3 point Summary
- None of these are beginner exercises
- Having a 6 pack or even a 4 pack (genetics) is a mark of someone who spends a lot of time maintaining a fitness level as a Lifestyle
- There are enough links here to come up with your own ab exercise protocols .
To keep it all logical & effective , double check this link
exercise list @ 50 abs movements https://www.exrx.net
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training , the writer of this article , or this website. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
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