What’s up, guys? Jeff Cavaliere, AthleanX.com. Today I’m going to show you how to hit both
your abs and our obliques in one movement. We can put them together into a complete workout. This is perfect for home because you don’t
need a lot of equipment. As a matter of fact, you just probably need that old Swiss ball
that you stopped using when it went out of style a few years back. I’m going to show you that it’s not out of
style and it’s actually a great way for you to start hitting both these muscles together.
Now, the great thing about these muscle groups are: they like to work together. So if you could figure out ways to get them
to work together in the same exercise, then you’ve really hit a homerun when it comes
to your ab training. Now, here’s how you do this killer movement
and how you put it all together into a complete workout. All you need is the Swiss ball, like
I said, you put it on the ground, you lay on top of it, and the first part of the movement
is a pike. In the pike, what’s great about it is you’re
actually using your lower abs because you’re initiating the movement from the bottom up.
Even though our hands are staying planted into the ground, the movement is initiated
by curling the pelvis up and allowing our body to raise up. It’s a bottom up movement. We’ve got the lower
abs activated. Now as we start to let the ball roll out you need to have a good bit
of stability and strength in your core and it becomes almost like an elevated version
of a plank. So we’ve got that second major component of
ab strength. Now, before we call it a complete movement though, we’re going to add a twist
to it; literally. The twist is now going to activate the obliques. I’ll turn in one direction,
which we call a skier turn, we’re going to skier turn our knees in one direction – to
the right – and at this point now we’ve activate dour obliques. What’s better than that is – you can see
without me showing you a fail of me falling off the ball – you can see easily that if
I don’t control this rotation I can keep spinning like a corkscrew until I fall off
the damn ball and lose the movement entirely. So unless I have good rotational stability
and strength and control, then I won’t be able to perform this movement properly. It’s
a good way to train that, too. Now, how do you put this all together? You start off and
do these until failure. As soon as you can’t do anymore reps of this
complete combo, rest 10 seconds, and go back just into the pike. Now I can work on just
the pike to failure. As soon as I can’t complete anymore pikes
then I go to just a straight skier, like I’m showing you here. Once I can’t do anymore
skiers that is one round complete in the books and depending upon how much time you have,
it’s only going to take you a couple minutes for that, if you’ve got six minutes, eight
minutes, ten minutes; however many minutes you have, complete a couple more rounds. But it’s not going to take you very long.
The key here is that you can get your complete ab training in, getting all the functions
of the abs and getting the muscles that are involved in your core here to work together.
Your obliques, your transverse abdominus, your rectus abdominus; get them all to work
together. That’s becoming efficient with your training.
Athlean-X is all about training you to become much more efficient in your training. Training
you to get your muscles that want to work together to work together and get more out
of your workouts in a much shorter period of time. If you’re looking for a way to start hitting,
not just your abs, but your entire body in that way, then I’d say start training like
an athlete. We don’t have all day to train, believe it or not, so we have to make sure
we’re getting the most bang for our buck, and I’m going to show you exactly how to do
that. If you head to AthleanX.com to get our Athlean-X
training systems you’re going to get over 125 ab exercises just in our programs alone,
and the ability to completely shuffle your workouts – your ab workouts – every single
time you do them. So you’re never going to get the same ab workout
twice. That’s some of the things we bring to the table here at Athlean-X. If you’ve
found this video helpful, make sure you leave your comments and thumbs up below, and I’ll
do my best to bring you what you want to see every time I do it, guys. Athlean-X 24/7, 365; that’s what we do here.
WE want to look a certain way, and we want to bring our work ethic every single time
we bring it. I’ll see you guys back here again real soon.