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00:00What's going on guys? This is Vince with vshred.com
00:03and today I'm going to be giving you guys
00:05six of the most common ab training mistakes.
00:26Alright, so ab training, there's a lot of great exercises,
00:29There's a lot of bad exercises.
00:30The exercises that I'm going to show you guys today,
00:32the tips that I'm going to show you,
00:34I'm not necessarily saying they're all bad
00:36and you should just get rid of all of them,
00:38but I'm going to, I'll take you guys one by one through them.
00:41The first one is probably going to surprise some of you
00:44and then just going to be like, duh, to others.
00:46And I'm talking about sit-ups.
00:48The sit-ups are going to be the first ab training mistake
00:52that you can make if you're really trying to develop,
00:55let's say a six pack or you're trying to even go for that eight pack
00:59or you're trying to develop that nice, those V lines.
01:02And the reason is not because I'm saying that the sit-up is a bad
01:07or it's an ab workout, an ab exercise that doesn't work.
01:10I'm not saying that.
01:11I recently made a video about why planks are bad
01:15and I got a lot of heat for it,
01:16but people aren't really understanding the whole emphasis behind the video,
01:20which is there are just better options.
01:22And the same thing goes with sit-ups.
01:24If you are trying to develop your abs and you're in the gym
01:28and you're doing ab workouts every day, even every other day,
01:31even just once or twice a week,
01:33and it just consists of a bunch of sit-ups,
01:36you're just basically wasting your time
01:38because sit-ups are only going to do so much for your abs.
01:42With a sit-up, it's not going to target one specific area of your abs,
01:47which is what you need to do if you're trying to develop them all equally.
01:51It's the same thing with your body training.
01:53You're not always doing these full body exercises
01:57because what you want to do is really focus on fatiguing one muscle group,
02:03let's say your chest or specifically your back or specifically your shoulders.
02:07You don't focus on hitting all of these muscles at once
02:10and the same thing goes with your abs.
02:12Can you do them sometimes?
02:13Can you do a sit-up sometimes and do sit-ups every now and then
02:17to work your entire core, to work your upper, your rectus abdominals,
02:21your transverse abdominus, to work your internal, external obliques?
02:25Can you do that? Yes.
02:26But are there better options than sit-ups?
02:30Yes, and that is by basically just doing stuff like crunches
02:34or reverse crunches that are going to work specifically your rectus abdominals,
02:37Which is your six-pack?
02:39You can do oblique exercises, which is we're going to work that V-line
02:44to give you that nice V-shape to your abs.
02:47I'm not saying sit-ups are the worst exercise ever.
02:51I'm not saying that they don't work, but I'm saying there are better options.
02:54All right, number two, and this one is going to be related to a lower ab exercise.
02:59It's just going to be a leg lift and you can, this relates to leg lifts.
03:03So if you're hanging from a bar as well, I'm going to do it on the ground here for you guys.
03:07With a leg lift, what you most commonly see is somebody just laying back on their back.
03:13You can put your hands behind your lower back or your butt for support, for lower back support,
03:18and then you lift your legs up right here, and this is what you see when people do leg lifts.
03:23Now, the same thing goes with reverse crunches, but with reverse crunches, you go all the way up here.
03:29Now, the issue here is that when it comes to working your abs, you're not working your abs for hardly any of this exercise.
03:39When you're doing a leg lift, from here to here, you're going to be primarily working your hip flexors.
03:47You're not actually going to be working your lower abs until you reach 90 degrees to your body because from here,
03:55now your core is really engaged, your rectus abdominals are really engaged, and then from here up to here,
04:02when you actually get your butt to come up off the ground, when you get that curvature of your lower spine,
04:09and you create your rectus abdominals to shorten and lengthen because that's how you work a muscle,
04:14that is when you start working your actual lower abs.
04:18So, if you're guilty of doing leg lifts like this, you need to stop doing this because what you're probably finding
04:25is that your legs are fatiguing faster than your abs are, and instead, maybe even bend your knees,
04:32start right here, and instead, go right here, stop back at 90 degrees, and go right back into the next one,
04:39rather than dropping all the way down, working your hip flexors right there, and even just doing this a couple times
04:47for the camera, I can feel it a lot more just in here in my hip flexors than I can in my lower abs,
04:52but then as soon as I start limiting my range of motion a little bit, that's when I actually start feeling my lower abs getting worked.
04:59So, that's number two. Alright, number three is going to be with your trusty ab wheel.
05:04Now, not the same thing as sit-ups, ab wheel is a great ab exercise, but it's also one that gets cheated a lot
05:11simply because it's a difficult exercise, and a lot of people who aren't necessarily supposed to be doing ab wheels yet
05:18are doing ab wheels, and they're using these assisting muscle groups to basically cheat their way through the reps.
05:25So, an ab wheel, what it's supposed to look like, and what it's supposed to do, what you've got to understand is that
05:30you're trying to shorten and lengthen your ab muscles here.
05:34So, you're trying to, as you go down, you're trying to open up your abs, open up your abs as much as possible,
05:40go down to flat, and then curl in at your abs, really focusing on flexing that, curling it in, and then going right back into the next one.
05:48Curling it in, bringing it in with your abs the entire time, but what you see is people going like this.
05:56They got their butt up in the air, and they end up straightening their arms like this, and then they bring their arms up like that.
06:02And this is what you see all the time.
06:04And what happens right here?
06:06What's going on?
06:08I'll tell you.
06:09Shoulder extension is going on, and what that means is basically my elbows are going backwards.
06:14I'm working my lats now.
06:16Instead of focusing on curving up at my middle back, curving in, and flexing my abs as I go up,
06:24instead what I'm doing is really focusing, or not really focusing, but just cheating, and pressing this up with my lat muscle,
06:31and really squeezing down right there, rather than actually curving in at my back and really focusing on contracting my ab muscles.
06:40Because what you should do here is, again, limit your range of motion.
06:44You shouldn't ever come up to here with the ab wheel, because right here, you're just cheating a rest.
06:50A full range of motion here is going to be coming all the way down, opening up your abs, squeezing your abs up to right there, and back into it again.
07:00Squeezing up with your abs, and right back into it again.
07:04And you should find that you're almost like the hunchback of Notre Dame when you are actually contracting your abs up,
07:11and you should end up looking like this at the top of the exercise, rather than like this.
07:16You should never look like this.
07:18Always like that, squeezing down on your core, going back out, lengthening, squeezing down on your core, never coming all the way up here.
07:27So that's going to be number three.
07:29Okay, number four, and this is going to be related to Russian twists.
07:33Now, Russian twists are a great ab exercise again, but ones that get cheated a lot.
07:39People don't understand, or they just try to go through the motions, and what they start focusing on is,
07:45let's say they get like a five pound weight, or even just using their hands.
07:48Let's not, let's forget about weight.
07:49Let's say they're just using their hands, they're sitting back, Russian twists right here.
07:53You've all seen somebody do a Russian twist, but what they start focusing on is what's in their hand,
08:00and what they see the most movement from.
08:03And what that is, is they see people either holding something or holding nothing,
08:07and basically just going down to one side, and pressing dump.
08:11What they think is that they're supposed to press this down, touch the ground, come over here, touch the ground.
08:16And so what you see a lot when you see Russian twists is right here.
08:19But the issue here is, I'm getting a lot of arm movement here.
08:24I'm getting a lot of bicep and tricep, elbow extension and flexion, but I'm not getting that twist of my core.
08:34When it comes to Russian twists, you have to understand that the name has twist in it.
08:39You're supposed to focus on turning your shoulders as much as humanly possible.
08:45Trying to get it almost completely perpendicular to your core.
08:50Turning it as much as possible, getting that squeeze, and then twisting back the other way.
08:55Focusing on squeezing down on the side walls of your abs.
08:58Squeezing, squeezing, twisting, twisting, twisting, back to the other side.
09:01So instead of sitting back and just taking something in your hands and just touching down to the ground,
09:06I want you to stop worrying about touching anything to the ground.
09:10And more so focus on getting a complete rotation of your shoulders.
09:15Forget about your arms. Rotation of your shoulders.
09:18Try to get your shoulders almost perpendicular to your core.
09:22Twist as much as possible. Go back to the other side. Twist as much as possible.
09:26And this is a Russian twist.
09:29And this is when you're going to start feeling your obliques and serratus getting worked a lot better
09:34than if you're just kind of doing whatever with the twisting.
09:37Not really twisting your core at all, but you're touching each side.
09:40So this is a Russian twist, right? No.
09:43This is a Russian twist.
09:45And when you start getting that twisting and the rotation of your shoulders,
09:49you're going to start getting a much better ab workout.
09:52So that's number four.
09:53Alright, number five is going to be related to mountain climbers.
09:56Now mountain climbers are, personally I like mountain climbers a lot.
10:00I think it's a great lower ab exercise.
10:02But a lot of people are like, oh mountain climbs are too easy.
10:05Yeah, they're too easy if you're being lazy with it.
10:08And what a lazy mountain climber looks like is right here.
10:11You see people getting down into position and they start doing mountain climbers like this.
10:15Now I could do this literally for ten minutes right now if I wanted to.
10:19This is not a mountain climber. This is not working my abs.
10:22This is doing a little bit of movement just to make it look like I'm doing something.
10:26A mountain climber is supposed to work your lower abs.
10:29You're supposed to get that curvature of your lower spine to shorten and lengthen your rectus abdominals.
10:35So what a mountain climber should really look like is you driving your knees up as hard and as far as possible with every single, just every single knee drive.
10:47So instead of just getting down here and just trying to move a little bit and just thinking that you're doing something.
10:53What you want to do is focus on driving that knee up, squeezing down your core, getting that your middle back to come up in the air, that hunchback of Notre Dame again, squeezing up right there, driving it back down the other side, squeezing down on the other side.
11:09This is a mountain climber. You should almost act like you're trying to knee yourself in the chin and you can even hear it in my voice.
11:17I can do this for days. But when I start going real mountain climber, there's a big difference in what you hear in my voice because it's being stressed a lot more.
11:27Because I'm actually working my core. So stop being lazy with your mountain climbers. That's number five.
11:33All right. And number six, the last one, and this is not related to a specific exercise.
11:37This is actually related to all ab exercises and more so it's related to the breathing that you're incorporating into your ab exercises.
11:46So if you guys are watching this video and you get down on the ground, I'd like you guys to try this out with me if you can.
11:53If not, just maybe do it the next time you go to do abs. But I want you to get down. I want you to lay down flat.
11:59We're just going to do a crunch right here. So we're just going to take our shoulders. We're going to go from just down on the ground.
12:05We're going to crunch up just like that. Okay. So this is a regular crunch and I'm not really focusing on what my breathing is.
12:13I'm just crunching my abs, shortening my rectus abdominals. This is a decent crunch right here.
12:18So this would get a little, this would get results, but like I said, this is one of the biggest mistakes that I see in the gym when it comes to ab training, because it relates to all exercises because people don't really think about it.
12:31And this is what's really going to help take your ab exercises to the next level. And that is completely exhaling with every single ab rep, because what you're going to find is that when you exhale, what controls your lungs and your breathing?
12:48Because when you inhale, it's good. But when you exhale, if you're watching this video right now, take a second, breathe out as much as you possibly can, blow out every single little ounce of breath with me.
13:03Your abs flex, your abs are in control of exhalation. So what you want to do is with every single rep to get a better contraction with your abs is instead of just doing crunches, just like this, instead, control your breathing, breathe in as you come down.
13:26And then as you crunch up, breathe out all the way. And just as you hit that top part of your rep, you want to be completely out of breath. So
13:41And just doing a couple of those, you're going to feel a huge difference in the contraction that you feel in your abs, seeing as how you feel a better contraction in your abs as soon as you just breathe out all the way without doing a crunch.
13:54So now you add an ab exercise on top of you breathing out all the way and your contraction and your abs gets taken to the next level. So that's number six. So I hope these tips helped you guys just help you understand how easy ab exercises can be cheated when you're not thinking about it. And hopefully this helps take if you're if you've done any of these exercises in the past, hopefully you remember these these tips the next time that you do your ab workouts.
14:23And it helps take your ab workouts to the next level and helps develop your abs a little bit better. Now if you guys are looking for more tips to help, let's say burn off that fat covering your stomach so that you can really get your abs to pop and the type of training that you should be doing. I created a fitness quiz that matches you up with the program for your specific body. You answer a couple of questions about your body, what shape you're in right now, what your weight is, what your height is, what your and then also what your goals are.
14:50Let's say you are skinny but you're trying to get rid of that outer layer of fat but put on muscle. Got a category for you. Let's say you're in pretty good shape but you want to get 10-15 pounds off your body. Got a category for you. Let's say you're a skinny guy and you're a hard gainer and you can't do anything. You can't put on muscle. Got a category for you. Let's say you're overweight. You got 20, 30, 40, 50 pounds to lose and you're just trying to lose weight more than anything.
15:14You're not really worried about muscle. Sure, you want to build it but you're focused on weight loss. Got a category for everybody. It matches you up. It gives you three free tips at the end of this quiz and then matches you up with the 90-day program that's right for your specific body type. So if you want to check that out, you can click the link in the description below this video. If any of these ab tips helped you, if you learned anything in this video, if you're going to take something that you learned today and put it into your next ab workout, make sure you're clicking that thumbs up from me below.
15:44If you have any questions, if you have any videos that you guys want me to make, anything you're confused about, leave it in the comment section and then last but not least, make sure you're clicking that subscribe button. That way you're not missing out on any future videos. Alright, thanks for watching guys and I'll see you in the next one.
16:14and I'll see you in the next one.
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