 Friendly Friends, We all know that abs are forged as equally in the kitchen as they are the gym. Which is why it is imperative that you implement the Metabolic Reset Protocol along with your FVT or metabolic conditioning program. But that's not to say that all core exercises are created equal, as this is simply not the case! The selection process was not easy. But what I have come up with are what I believe some of the most tried and true movements for not only carving out a ripped midsection, but developing a strong and functional core as well. Let them harp on flexion all they want! I don't subscribe to the notion that lumbar flexion is "bad" for us. Indeed there are plenty of better alternatives than performing flexion work from a position in which your sacrum is locked (ie the ostracized crunch or sit up), the likes of which you will see below. The problem isn't with training flexion and linear ab movements (which are the most tried and true way for developing a chiseled mid-section), but rather with ONLY training flexion and linear ab movements. As I have discussed before the primary purpose of our core first and foremost is "anti" everything. Anti-flexion, anti-extension, and anti-rotation. Most humans need more core stability not mobility! -- I can't say I know anybody who lacks mobility in their lumbar region... That's why in this video you will see traditional linear ab work, rotational ab work, but also all of the "anti" work as well. From hanging leg raises, to windshield wipers, to rack hold - you wanted the best, you got the best! Oh, and for idea's on implementation, check out the entire day devoted to core training in our Force Velocity Training eBook CommentsBig Pete 01/12/2012 04:11
Nice Ab exercises, they certainly look vile enough to come from you. I find myself beginning to swing when I do the hanging exercises and also don't have the range of motion like you do...any advice on that? Pat 01/12/2012 04:16
Pete, Christine 01/12/2012 04:24
Following on the heels of that last comment...how can you work up to the windshield wipers? The only thing I could think of was keeping a bent knee and working your way into straightening your legs out, but am I missing a step or two? Pat 01/12/2012 04:31
Good questions, 01/12/2012 09:28
Additionally, your pullup/chin up strength and hanging leg raise ability is very closely related. Dan Kerrigan 01/14/2012 05:23
Regarding the hanging leg raises, I have found that, by default, I do knee raises to maintain good form and build strength -- working toward the true leg raises as I build strength. Pat 01/14/2012 05:27
Dan, you're right about the bang for your buck - the classic hanging leg raise has a higher degree of neuromuscular activation than just about any other ab exercise out there. So if you are ever short on time - you can never go wrong with just performing a few sets of leg raises. Christine 01/14/2012 06:00
Pat and Som--thanks for the response! Dan Kerrigan 01/16/2012 04:01
Yeah Pat, I would also add that the rack holds are pretty impressive too...30-45-60 and by the end of the 60 second hold, you feel it. Pat Flynn 01/17/2012 04:36
Rack holds are too often overlooked. I was first introduced to heavy rack holds when boxing with Brian Petty - not only great for stability, but also for learning to root yourself to the ground and maintaining a solid base. Leave a Reply |  Pat Flynn
Pat Flynn is a very special person. TopicsAll  ArchivesMay 2012 |
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