The Best Way to Exercise: MUSCLE PROGRESSION "ABDOMINAL EXERCISES" Combat, Karate, Martial Arts

[XzettaslowX]

those crunches you speak of, is it better to do them on a soft surface like a bed or on the ground like you? Thanks for all your video's.

[ShadowWorldSniper]

@XzettaslowX You dont walk on soft surfaces right...or you have like marshmallow roads..lmao

[MARKtres13]

I really appreciated your help on abdominal strech, and hip flexors

may you do a more advanced video on balanced strength and flexybility between opposite muscles

also neck and spine alignment would be fantastic

thank you.. great videos. recommended

[Ameerz14]

I did this in kickboxing the other day, didn't use mats. I woke up today my lower spines in so much pain. Why is this?? And how can i fix this I don't want to have to require mats like a pussy

[punktheman]

@Ameerz14 you MUST use a mat, if you do ab workouts on plain floor, you WILL have unnecessary pain sooner or later. Sorry mate

[billysue2]

the back extensors strength and endurance are very important to counteract anterior shear forces on the lumbar vertebrae by the hip flexion also.To work torso flexion and neglect the back is a big mistake especially for kickers

[Ladyluck2806]

would you say ab work is the most important for karate?

[houghtonization]

thankyou. your videos really help. you break every aspect down and it really helps

[fliesenfuzzi]

You are a fantastic instructor!!

Thanks for all the work!

cheers from Germany

[mariafromholland]

Hi Paul, I would like to know whats a good way to loose abdominal fat. Someone once told me that running is a good option. Can I loose abdominal fat by doing abdominal muscle exercises?

Thank you in advance

[Elasticsteel]

Running is better then nothing. It's not something I would choose. I would not train the abdominals in hopes of weight loss.

[mariafromholland]

What would you choose to loose fat in that region? Its hard to keep motivated if you train your abdominal muscles but you just keep seeing fat interupting your vision.

[Elasticsteel]

Keep watching this channel, you may see something you interesting soon.

[abodiginal69]

Hey i can inform you of a great teacher in weight loss and gaining muscle right here on you-tube, his channel is "scooby1961" and he will teach you ANYTHING and EVERYTHING you need to know about losing weight, gaining muscle, nutrition, and how to get six pack abs in his videos. I can tell you quickly that you have to be lean and have a low fat content to get ab definition. To do this you must do "Cardio" exercises such as running, cycling etc to get your heart rate up into the weight loss zone

[mariafromholland]

Thank you for your reply.

The thing is im not fat at all, only at my abdominal region. I would like to gain weight in a healthy way.. But if I go running im afraid I will loose fat on the places I dont want to loose like my legs..

We can not direct that right?

[abodiginal69]

Yes we can! I will tell you briefly what i have learned from scooby's channel and his website (which you should really check out).

Running will not make your legs smaller if anything, they will strengthen you calf muscles and put some definition in your legs, same as cycling. Notice how cyclists have big thigh muscles?

You cannot pinpoint where the fat comes off on your body. There is not such thing as " fat spot removal". You just have to do the cardio and the fat will take care of itself.

[abodiginal69]

It is very possible to convert fat into muscle. So with the right "nutrition" and the right weight training "schedule" your legs will have definition and you will have six pack abs.

It does take commitment to stick to a strict diet and keep up the exercises though.

What are you looking for in your body exactly?

Do you just want six pack abs? because doing cardio and doing alot of core strengthening exercises is a good start just for abs.

I will message you for more info.

[mariafromholland]

I want to loose abdominal fat, increase muscle strength, become more flexibel, get flat strong abdominals and become fitter because I get tired very fast..

Im going to start running.. and thinking of buying flexible system from Paul Zaichik..

What do you recommend about nutrition..?

Thanks for replies..

[billysue2]

@abodiginal69 nobody ever converted fat into muscle,its physiologically impossible.You might lose fat and gain muscle,but not convert 1 to another

[DaTaBASE3089]

Hi mate. Do abs workout in combination with cardio trening. For example, do a 30 minute cardio workout (running, jump rope or punching bag) then do the ab workout ;)

[Schryer93]

@mariafromholland the only way to lose abdominal fat is to lose fat throughout the body you cant spot reduce so just do a good mix of cardio and weights

[mushuwushugrand]

@mariafromholland fat is a whole body thing - what I mean by that is, for example you may have some belly fat and some fat around your arms, where as another person of the same fitness level can have fat around their legs and chest - everybody is different

More importantly, and in fact you cannot lose fat in one area of your body - unless you were to get surgery

you can tone an area to make it look more muscular, but if you have fat surrounding it, it would just look bulky.

[mushuwushugrand]

@mariafromholland when fat is lost, it is lost throughout the entire body, not just in your butt or your abs for example. There are many different ways you can lose fat; diet, cardio exercise, and building muscle - again if you were to build muscle while maintaining the same level of fat - it would just be fat surrounding muscle

however if you build muscle, and maintain the same level of calories everyday, you'd see a fair amount of fat loss

[craffte]

@mariafromholland walking uphill at whatever incline is good for you. not running, mind you..walking. nice slow thorough strides. obviously, the higher the incline, the better the results. but, believe me, you'll feel it :( !! it's hard to lose ab fat, though. and once i stopped walking every day, the muffintop came RIGHT BACK like an old friend. an old friend you want to poison with cake.

[chris96kalonji]

@mariafromholland Train everything. Specifically large muscle areas, like Quads, Pects, Back, etc. The bigger the muscles the more fuel it needs. Like a Hummer burns gas...

[74espada]

@mariafromholland it also depends on your diet, try a low carb high protein diet

[hotsexiabsman]

@mariafromholland

hey one of the best way to lose abdominal fat is from workin large muscle groups and doing multi joint exercises!!! things like squats lunges squats with shoulder presses pullups pushups.. there are many different variations of all of these exercises!! but i would recommend everyone of them if your trying to lose body fat!!!

[CheatFate]

@mariafromholland running definately takes off belly fat, also biking does a number too. really anything cardio.

[snurrerundt]

Thanks a lot! We did this exercise a lot training karate when I was a kid.

During the last months, I've tried to incorporate it into my fitness-program. But this time around, my back was not too happy about it. We never learned not to arch the back... Well I'm glad you posted this video. Now I will start doing this exercise the right way, hopefully not straining my back.

Thanx

[Elasticsteel]

Glad to help. Better to learn late then never.

Good luck training.

[rmsolympic1]

Once again, very informative, makes you think about what you're doing.

[muayjitsu87]

Thank you. That was the piece of info i had been looking for. It actually did help after i dynamically stretched my hip flexors for the ab leg throws i did today at my muay thai class

[Elasticsteel]

muayjitsu87,

I am glad that you found the information useful.

[hakuboshi1]

ya know this is exactly what happened to my spine when my back folded over with me in an accidental tripped handstand. lower back and legs bent over my body from momentum. this was a month ago. Last week went to chiropractor and he gave me some yoga moes to strenghen my back.

[Elasticsteel]

I hope the exercises he gave you, will help you.

[0SCJustJohn]

Very interesting. If you can't keep your lower back on the floor is there a way to test whether the problem is with hip flexors or abdominals?

I suspect hip flexor flexibility is the problem in my case, but I'd like to know for certain.

[Yungsta187]

I needed this :P

[mpca66]

Excellent video on the difference of working hip flexors and abs. Enjoyed much.

[Elasticsteel]

Thank you for your comments.

[baggers8]

I wish I had known about these exercises and stretches over 10 years ago when I started training! You address every problem I have and had to solve them! Thankyou Paul.

[Elasticsteel]

Thanks you for your comments, baggers8.

[climaxjump69]

men your a great teacher

[Elasticsteel]

Thank you for your comments.

[Jok3rDicE]

wow thanx, i've been training wrong all these times! my back is sore.

[Elasticsteel]

Now you know. Spread the word.

[wasdcontrols]

thanks for the video, your videos are one of the best i have seen on youtube. How many crunches should i do?

[Elasticsteel]

wasdcontrols,

Thanks for your comments.

Start with one set of 15-25. See how you feel, if there is no soreness, do two sets 48 hours later.

You can progress from there. Do them 3 times a week.

[AUTubeN22]

thanks it was some good points! its good to end with the back stetch out! i have lower back problems so theres some back streagnthening stuff you should do and finnish up with that stretch out¬

[Elasticsteel]

AUTubeN22, thank you for your comment.

[Elasticsteel]

Thank you for your comment.

[jollyjokerrr]

This was very interesting, I thank you alot.

What exercise do you suggest to improve the abdominals even more?

[Elasticsteel]

No problem.

There are different exercises aimed at improving the mid-section for different purposes.

[Elasticsteel]

Thank you for your comment.

[Elasticsteel]

Thank you for your comment.

[Elasticsteel]

The issue is that many people are not prepared for them.

[Jacobparkour]

I have some kind of problem, when i lay flat on the floor even witout doing any exercise my lower back doesn't touch the floor. i have som kind of natural arch, any suggestions?

[Elasticsteel]

Keep hugging your knees and stretching your lower back. Also keep crunching to strengthen your abdominals. With time you will able to control that arch.

[justinkennethmail]

Why is it that placing a towel or pad under the lower back allows for one to perform a full sit up much easier without having to anchor the feet? In such a case, without the towel or pad, the legs come off the ground when the upper body crosses 30 degrees with the floor. Does this indicate a deficiencey in strength in the abdomisals or the hip flexors and why does the towel/pad eliminate this deficiencey?

[Elasticsteel]

It's a common habit to over arch the back in order to adjust the center of gravity in a sit up. This makes the exercise easier on the abdominals, but risks injury to the back. If you can't keep it flat, the indication is lack of abdominal strength and possibly short hip flexors.

[juniorcjw]

how many repetitions i have to do with the reverse crunch? and the leg lifting?

[Elasticsteel]

Start with one set of 10. Progress to 2 sets. They begin to increase the number of repetitions in each set.

[juniorcjw]

I can see why i have backpain after doing those exercise I'm lack of abdormial and hip flaxors my lower back always arch I will try to correct them

[Elasticsteel]

Arching lower back is a common cause of pain.

[mrjmartialway]

This is a great vid... but can't you put a block under you buttocks to compensate for the arching to strengthen the hip flexors and abs?

[Elasticsteel]

Placing the block under hips won't stop the arching in most cases. At the same time it's a good idea to have abdominal control to stabilize the pelvis, when the hips articulate.

[Elasticsteel]

Thank you for your comments.

What do you mean by "overall flexibility" and for what purpose?

[Elasticsteel]

School, research, etc. Thank you for your comment.

[Elasticsteel]

Generally abdominals are part of the core, but there are also other muscle groups that are part of the core.

[Elasticsteel]

Can't argue with that.

[Elasticsteel]

It is both.

[Elasticsteel]

Thank you for the comment.

[Elasticsteel]

Yes, abdominal exercises.

[gymbamba]

Thanks.

[Elasticsteel]

You got it.

[Elasticsteel]

You got it.

[Elasticsteel]

You ver welcome

[Elasticsteel]

You got it.

[Protector185]

Informational video.

[BodyWeightCultureUSA]

Good Explanation.

[Elasticsteel]

You are very welcome.

[Lebos112]

I really appreciate your great work for kicks, I borrowed a few things and improved my flexibility.

In this video though the exercises your propose (unless you have gimnast abs and even so they are dangerous) involve the ileo-psoas muscles owing to the fact lieing down doesn't allow a correct blocking of the lower part of the spine. When in tension the ileo-psoas compresses the spine easily turning in ernia if repeated under great stress.

[Elasticsteel]

You maybe saying the same thing as the video. In just different words.

[Lebos112]

Yep, I apologize I should have listened to that twice. Great job and sorry again for misunderstanding.

[Lewis1985]

How much do you weigh? Id love to see a picture of you with no top just to see what kind of a body you can achieve with BWE. You look freaken strong though. Youve inspired me to switch to BWE and if youre dvd was 40$ rather than 100$ id buy it in a second.

[iroscoe]

Thanks for that a very intresting insight into an exercise i have never given a lot of thought to .

[SeasonTrue]

im just asking because someone told me in 10 days he could learn split and im training something about 1 month and i still cant do it :x so i said its impossible and i need your opinion by the way you are doing great work :) !

[SeasonTrue]

paul is that possible to learn full split front and middle in 10 days? and lets say i never trained on splits . and second question remember i said i have problem with my quadriceps so can you help me? i cant hold my leg up :x

[Elasticsteel]

I can't tell just from your description, without at least doing some basic tests.

Why would you need a split in 10 days?

[adorianvlad]

quite, and I can personally confirm the validity of this exercise, when you recommend not to bring both legs down to the floor but rather maintaining them at a higher level during the exercise for the abdominal muscles, thus protecting the spine. I've done this exactly as you recommend, instinctively, beforehand, so I think it should be right, rather than a coincidence.

Thanks for reassuring!