Full 6 Pack Workout ( Correct Form Explained! )

today what we're going to do is roman chair bent leg leg raises why because we're going to focus on the lower abs we're trying to keep everything tight in here most of us have that problem right down here we want to work it hard here we go ready we're trying to keep all the tension where here on the lower abs these are slightly bent back against the pad and we're breathing in and out make sure you exhale as you go up inhale when your legs come down nice ready stop if you notice all the tension was applied to where lower abs now we're gonna do an advanced version we're gonna keep the legs straight back against the pad and you're gonna move it up and down the same manner now we also can add weight to make it even tougher it gets tougher and it makes them ab stands out a little bit more we're going to do cable rope crunches we're going to pull and contract into the upper abs squeezing blowing the air out coming up very slow nice and consistent trying to focus on nothing but the upper abs and the upper obliques all right a lot of people stand close but we're going to stand back about one to two feet back straight hands in position to pull ready crunch it over contracting wear upper abs upper obliques anywhere from 12 to 15 reps a slight variation but more advanced technique is sitting on the floor they sit the same about maybe a foot away it's more of a concentration here everything is concentrated on here what the crunch is right there in the center less movement more concentrated [Music] now we're going to do the russian twist or better known as what the windshield wiper we're gonna lie on the floor we have our feet feet are gonna go straight up now we're gonna swing from side to side only moving the hips good pausing in the center dropping it all the way over you never touch the floor you only move from side to side there you go good blow it out ready that's it contract as you get there come on pause it drop good perfect now for the advanced version we're going to do a hanging version you want to get some body wet in a 45 degree angle you can move from side to side same procedure don't lose that stand tight not turning the torso but only moving the hips what we're going to do is cable start crunch are we working as the obliques what we're going to do get the arm in a 90 degree angle drive the elbow down to the knee pausing at the bottom and releasing locking everything in so why it just doesn't fly up keep that motion going make sure you stretch from the obliques here we go ready blowing the air out there you go squeeze that's it holding that form nice slow i did anywhere from 15 to 20 reps and more advanced version of the same thing elbow still in the 90 degree concentrating on what contracting in lifting the leg off the floor to me also twist that body just as hair so you can get that nice compact feel now we're gonna go decline crunch what we're gonna do we're gonna sit on the bench face up grabbing the handle then all we're gonna do is make sure we get our glutes off the pad bringing our knees toward the face all right ready bring it up good that's it you notice how he brings it and he lifts making sure those glutes come off the pad there you go good perfect bring it up push yeah make sure everything is medium weight don't go real fast if you go too fast what happens you end up losing it and you put more pressure on your upper abs now we're going to do the advanced version lie back in the same position you're going to try to keep the movement going and you're not going to bring your knees to your face but you're going to bring them halfway in but push back out so you always stand up in the air extending out you're going to do the wood choppers and what this is is you're reaching across your arms are perfectly straight going across the body as you turn your feet are staggered you're reaching all the way across completion pausing the exercise here we go ready don't move those hips only move the upper torso ready good there you go when you move just the upper torso what happens all works there oblique if you notice he's watching his arm movement and that way your body stays perfect there you go good exhale good grip two slight variation of the wood chopper it's more of an advanced movement one starting from the top going down and the other one from the bottom going up a lot of people try to use their arms to pull but it's not that you lock in position and you still move it down you notice only what his torso is moving not the hips they're locked in place good charles glass here you know i've been in this business for over 35 years and enjoyed it more now than i did then and i've also got a new webpage godfatherbodybuilders.com also you can check me out new ebook coming out a lot of good stuff coming in so we got a membership page you can join if you like it you don't it's okay but bottom line you'll learn a lot of stuff from us please check us out [Music] you

Channel: Charles Glass

Views: 926,812

Rating: 4.9738092 out of 5

Keywords: charles glass, golds gym, venice beach, bodybuilding, GOB, BODYBUILDING.COM, FITNESS, https://godfatherofbodybuilding.com/, GOB PAD, TRAINER OF CHAMPION, BODYBUILDING MOTIVATION, gob pad, THE CHARLES GLASS, abs, 6 pack abs, abdominals

Id: G5rYSQStqp0

Length: 5min 37sec (337 seconds)

Published: Wed Jan 06 2021