Core Carving Ab Routine (JUST 4 MINUTES!)

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Get a ripped six pack with this program - http://athleanx.com/x/ripped-365 Subscribe to this channel here - http://bit.ly/2b0coMW Here is an ab routine that you can do in your home that will take just 4 minutes to complete. This is derived from Vince Gironda’s “Ring of Fire” ab routine. The purpose of this ab workout is to gain extreme neuromuscular control of the muscles of the core so that you can get them to participate spontaneously when needed (during other big lifts or while competing in sports). The way this ab routine works is by starting with the easiest of the 6 movements to control, which is the top down rectus abdominus crunch. The goal here is to contract the rib cage towards the pelvis as hard as you possibly can. If you have good mind muscle linking of this area you should actually feel the muscles in your abs either cramp up or just feel an intense burn. This is a positive sign and one that you should be aiming for on each of the movements in this routine. Next you move onto the lower abs by contacting the pelvis into a posterior tilt. The tension in the band that you create before each exercise needs to be maintained throughout as well. You basically want to be able to generate tension in your abs that ensures you have good voluntary control of the region. Aim for a 10 second maximum contraction in each of the positions demonstrated. The next area to focus on is the internal obliques on your right side. This can be achieved by rotating your to

Published 2016-08-26 · Watch on YouTube ↗
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