2aoa2015 T Nation |The 12 Minute Fic for Abs and utes
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The 12 Minute Fix for Abs and Glutes
by Scott Abe |
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Here's what you need to know.
+ Too many people waste time working the abs and glutes separately when they
‘could be training them sinyultaneously
+ To understand that you can work the abs/glutes/core together, you need to think of
the core as a eylinder that wraps around the middle of the body
+ Joining and working these body parts increases efficiency, along with improving
cffectiveness and metabolic enhancement,
+ The most effective and efficient way to train abs/glutes/core together is from the
plank positior
+ Since much ofthe core/glutes/shoulder metabolic blast is dane from the plank
stabilization as wel.
position, there's also a huge spillover effect to shoulde
Most women want nicer abs and round, lifted glutes. Men want one of those
things more than the other (so they say), but both men and women want to
work the core quickly and effectively. And if they can get some metabolic
conditioning in at the same time, i's a good day.
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‘Too bad | see them wasting gym time by training these areas as separate
entities when they could instead be capitalizing on how the glutes and core
often work in concert.
‘That's just what the this ab/glutes/core metabolic exercise sequence does.
When targeting the core and glutes together for a single training effect and
{for metabolic optimization, it's best to think "form follows function."
To really *get" that you can effectively target abs/glutes/core at the same
time, you nees to think of the core more as a cylinder that wraps around the
middle of the body, engaged in the anterior chain, out supported all around
the cylinder, from front to back and back to front, and top to bottom,
Related: More on core training
Joining and working them together increases training efficiency not only in
terms of saving time, but in terms of targeted effects and metabolic
enhancement as well
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‘The most effective and efficient way to train abs/glutes/core together is from
the plank position. No exceptions.
That's what makes this monster metabolic sequence so effective.
‘Additionally, there are huge spillover effects to shoulders as well, as the
shoulder muscles go back and forth from unilateral and bilateral stabilization
support.
The abs/glutes/core sequence was conceived by considering a gymnast on
the pommel horse and then tweaking the exercise sequences for overall
fitness and body sculpting needs.
The Workout
Below is the sequence as demonstrated by Kevin Weiss, a two-time World
‘Champion in raw powerlifting. As he says, "Even when training for size,
strength, or development, there's no downside to just ‘a little’ athleticism!
Perform 3-4 rounds. (Four is the max and only for super-beasts). Rest 15
seconds or so between each exercise in the sequence. Here are the
exercises in the sequence, broken down:
Full Sit Outs 8-18 reps
‘Atternating Contralateral Hand to Toe Touch 8-15 reps
Alternating Contralateral Elbow to Knee Touch 8-15 reps
Alternating Swiss Ball Step Offs 8-15 reps
Dumbbell Overhead Lockout slow 30 count
mpope
Exercise Breakdown
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Full Sit-Outs These engage the muscles and demand recruitment through
the speed of execution and kinesthetic awareness of muscles in space.
Alternating Hand to Toe Touch The relatively straight leg alters the
movement pattern from the full sit outs and adds rotation and keeps muscle
recruitment not only engaged, but for lack of a better term, ‘thinking about
that movement pattern change,
This enhances the kinesthetic awareness demands, much as it would for a
gymnast on the pommel horse, Furthermore, by keeping the leg relatively
straight just like in the full sit outs, we're still emphasizing longer lever arms,
which demand more muscle recruitment and neural activity
Alternating Contralateral Elbow to Knee Touch What we do here is continue
the movement pattern in the core cylinder, but we shorten the lever arms
(meaning bent knee and touching to elbows, instead of hand to toe). This
change still engages substantial effective rotational elements, but now
involves the intercostals as well because of the shorter lever arms.
Alternating Swiss Ball Step Offs Now the real fun begins. Because of the
previous sequences and this change in movement patterns, we see
tremendous lower abs and direct glute involvement, too.
The nature of this movement is about stabilizing and counteracting the
movement of the leg, while the other leg takes on a more kinesthetic demand
by contributing to stabilization and balance as well. At this point, the abs and
glutes are burning,
Dumbbell Lockout Holds This movement completely alters the effects and
demands of abs/glutes/core stabilization through an overhead hold.
The weight has to be heavy enough to create that demand, This movement
acts as a finisher as the shoulders, serratus, paraspinals, glutes, and abs are
all contracting hard in order to support the overhead hold.
Furthermore, because you're using the plank position in the first four
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movernents, there's tremendous stabilization demands on the whole
shoulder complex and serratus anterior and serratus posterior muscles.
Lastly, the whole sequence ~ done for three or four rounds ~ produces
‘overwhelming metabolic fat-burning effects that will last you much longer
after your workout than ee few sets
and leg raises. Get The Weekly Dose
of sit ups.
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Do this sequence once per week at the end of a training session. Try three
rounds, resting completely between each round,
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