Full abdominal routine

[PrincessAnylaBonet]

sexy...:-)

[tommyaudet92]

This Guy took steroids,this is why his chest looks like that.

[MrWatt619]

@tommyaudet92 Seriously??? Nah, no steroids bro. I'd look a lot different here if I was on steroids. It is, just as everyone else has stated, gynecomastia. Had it all my life and it looks a lot better here than it did back when I was fat. I could go the surgery route, and I might, but for now I'll just work out and ignore it.

P.S. I miss those abs lol I'm slacking!

[kingdaleclarke]

try doing push ups for your chest,because it looks like crap.

[fogonabomba2]

GYNO !!! GINECOMASTIA !

[schmatever]

Hey you have droopy moobs

[schmatever]

Bad form for crunches neck engaged too much.

[theIconX]

thanks for the vid it a great workout i do this every morning after some push ups thanks and great choice of music in the background.

[Skates2much]

EEELLLLLKKKKK!!

[wantyou168]

FUCK YOU

TALK TOO MUCH

[LukzHenrike]

aff

fuck you

[dudesky3]

hey i have a question..My right ab only feels like it's building...and i have more ab on right than left...is there any way i can make left ab only?

[skillionaire]

i've noticed my left middle ab is bigger than my right and is more defined.

any routines to workout the middle right?

thanks

[Theboss724]

hey try doing situps and do you ever increase the cruches and every thing

[karwan24]

thanks mate its work

[ajcacabeer]

Haha for sure so I'll keep the 5 sets of 10 reps of situps then lmao! But I got an idea what I'll do is one day I'll work with your routine with my set of push up and then on otherdays I'll do the sit ups and my routine for the ab workout. Thanks alot man. Take it easy.

[ajcacabeer]

For sure thanks alot man. The thing is the army reguires 50 sit ups to pass the pft, but do you think I would be fine following your routine and my own routine (which I made so my muscles won't get bored of the same workout) for pfqt? I mean do add the sit ups when I do my routine but I do feel that stress on my lower back and it sux lol

[MrWatt619]

@ajcacabeer Well that ind of changes things. You're gonna have add situps into your routine if you want to guarantee success at them for the army. At least replace one of your crunch sets with a situp set. Either that or periodically test yourself with as many situps as possible. My point is, if you're practicing for situps, you're gonna have to do some lol

[ajcacabeer]

Hey I have one question man. I do a routine of left oblique and right oblique crunches 50 each side and then I do regular crunches 50 times, 50 reverse crunches, and then 50 double crunches. My question is if I add sit ups would make a difference? I mean since crunches are for your abs then would it matter if I don't do sit ups? Let me knw brah.

[MrWatt619]

@ajcacabeer Full situps aren't necessary. The various types of crunches work just fine. Now don't get me wrong, situps are great. They're a good measure of core strength. The problem with them is that they can put undue stress on your lower back. Also, they work your hip flexors too, which could be seen as a flaw if you're concentrating on abs alone. To make a long story short, crunches are fine. Add back extensions as well for your entire core which includes low back and butt.

[aCaptainJackSparrow]

Ah mr goat nipples ha

[MrWatt619]

@aCaptainJackSparrow LMAO seriously...what are goat nipples?

[Dlarin000]

Dude has goat nipples

[MrWatt619]

@Dlarin000 And you have a baby penis...congratulations

[fruttafressca007]

supr effective

[MrWatt619]

@fruttafressca007 I'm glad it helped.

[fruttafressca007]

old school wotk out but very affective.........I only did 3 of these stomach exercises and I'm sweating. shooo! Thank you

[luckelle1]

thought it was a good demo. very thorough and help me decide on obligue work. good job Derrel. Thanx

[ianvigo1]

great song really

[hansongreen]

do you do this everyday?

[8DarknessShadow8]

Thanks a lot man!

[Youngkilla42]

dude this video is so good i never worked out my abs i allways had a belly but now its gone thanks to this i just beenn doing this everyday aftter my workouts and 4 pack thanks man!!

[MrWatt619]

@Youngkilla42 Great! I'm glad it worked so well for you.

[kaorunootaku]

@Youngkilla42 wow...thx for the testimonial dude...im trying it...

[hansongreen]

dude, good call on the crunching your abs part, i feel super sore now.

[MrWatt619]

@hansongreen lol yea

[r3ds0xskilla24]

Nice Vid though man really good vid man i can see your a detroit tigers fan im a redsoxs fan lol xD

[MrWatt619]

Yea, the D on my shoulder is for my hometown Detroit, the Detroit Tigers and my name Derrel.

[r3ds0xskilla24]

Hey Bro why don't you start to work out so you can build muscle and not just have kind of a six pack you'd be huge and drink protein ?

[MrWatt619]

I do work out. I dropped from about 230 to around 250. I was definitely working out, but my muscle mass hadn't grown that much yet and I was also vegetarian. I still work out now and am an on and off vegetarian still but my muscle mass has increases greatly since then.

[tallyluv2]

big bro dis like bro boncrusher hit me up on facebook with the list for the work out.

[JohnMathers69]

Bro you need to take some letrozole to take care of the gyno i love the ab variation tho

[MellowMommie]

The first oblique crunches you show are terrible! Your way to jerky and use too much of a swinging motion with your neck. You need to focus on actually USING your obliques for this movement.. you should keep a relatively neutral spine. Also with your standing oblique with the db.. using too much of a swinging/jerky momentum.. focus on the muscle you want to work and use it. You say you can really feel it.. but you would get way better results if you did it properly :) hope it helps you!

[MrWatt619]

Yea the jerking on the oblique crunches is wrong. It happened partly because I had to do the video like 10 times to get it right and keep it under the time limit so I was kind of rushing through it. The exercise actually works tho, just less jerking and more oblique squeezing. Now with the DB side bends, that swinging or jerking isn't a bad thing. Its similar to exploding on the positive motion and slowing on the negative motion. I plan on an update video now that I have my certification.

[fake14sam]

Mr. Watt it seems that you actually answer some of these questions .. So here is mine :) : How the hell can you work out the lower part to get that supposedly sexy V shape .. Note, training your obliques wrongly might cause them to grow (defeats the V shape) ... ur help is appreciated pal !

[MrWatt619]

Do you mean the v-shape that points towards the groin area? If so, there are two important things. You must lower your body fat and develop your obliques. The two sides of the V are a part of the obliques so you must develop them. That v shape only comes in once they've developed a bit and you've gotten your body lean enough to show the grooves between the muscles. Which is why they must be developed because no muscle means no muscles grooves.

[MrWatt619]

Also, you can not change the shape of a muscle by exercising in different ways. The shape of the muscle when it grows it predetermines through your genetics. You can make them grow larger or leaner but the actual shape is out of your hands.

[fake14sam]

Alright cheers buddy .. And yes, I did mean the V leading to "the garden of eden" .. lol .. But the only problem is I feel that If I train my obliques they will grow and I will have a thick waist ... To look good you should really aim to have a thin/lean waist not 2 bulky muscles popping from the sides!!

[PenanceAnima]

Bicycle . . .. murder .. . .so true! XD

[ProSt3fan]

hi i have a question. i have seen this on football players like cristiano ronaldo. They have like muscles on both side of the abs i dont know what they are called. I am not from any english speaking country so i cant write english so well. it´s like ... hmm under the ribs it´s like. arghh i cant explain. but if you understand how do i get them ?

[MrWatt619]

Those are your serratus anterior muscles. For those to show up, you will need to lower your body fat. Some exercises that help to build up those muscles are pull overs as well as pushups and pullups. You serratus anterior gets works when you work your chest and also your shoulders and upper back to an extent. While the exercises are important, as with your abdominals, the best way to show those muscles is to lower your body fat percentage.

[ProSt3fan]

thank you very much =)

[zed13281]

who do you do that effectively with out roids?

[MrWatt619]

I don't fully understand the question. Are you asking how do you lose the body fat percentage without steroids or how do you do the exercises without steroids?

[zed13281]

sorry i made a typo, how do you reduce body fat percentage?

[mad1966dog]

fucking asshole

[MegaBruceG]

if someone here is looking for a way to cut weight then this is the only site that will help you: little(dot)im/fitxpert1 trust me, it helped me!

[TheFreshimpression]

if i do this every day how long will it take to get abs

[MrWatt619]

Well only do it everyday if your aren't sore from the day before. Also, no matter how many times you do this, you will never see any abs until you do cardio enough to burn off the fat over your abs. Running and sprinting does better for building and showing abs than crunches to tell you the truth.

[NickWFerrariF430]

dont do it every day!!! your muscles need to recover from the training the day before,muscles need rest!

[JohnMathers69]

Its a common misconception that you have to wait every other day to train abs. Totally WRONG. You can do abs everyday!. When starting an abb routine for the first time if you dont do it for every sigle day for a week its like you did nothing. Do abs every day!

[NickWFerrariF430]

i study personal training and the muscles need a rest its very important when u trained abs on monday on tuesday do chest or something else. When the muscles recover from the day training they grow if you train them everyday they have no rest so no time for recovery and no growing hope this helps!

[JohnMathers69]

If one wishes to do regular crunches every day, they may. At the same time, weighted sit ups and other weighted ab exercises will effectively cause the abdominals to swell in size as the effects of muscle repair take place. That being said, it is important that one not do WEIGHTED abdominal work day-to-day if they wish to fully capitalize upon their efforts. This type of exercise should be performed every other day.

[PrettyRican520]

*5:29 thats a good idea..i will try to do the 1st two with my baby : )

[terrelle372]

I weigh 120 Ibs 5'7" and stomache is flat but no abs could someone give me some suggestions???

[gercks11]

you tube videos man, it worked for me

[rhcpjohn444]

do a shit load of pushups

[uglyyo]

Would push ups make my pecs more bigger???

[MrWatt619]

@uglyyo Yea it would, but you have to do a lot of them. It will develop the muscles fully and work your shoulders, triceps and abs. You wont get huge but doing all of those reps will pump the muscles up.

[skibxskatic]

when you do your crunches, you shouldn't crunch your head towards your body. you could hurt your neck like that, instead just crunch while looking up. it overall puts less strain on your neck while still performing a crunch.

[MrWatt619]

Yea I know that now. This was before I became a certified personal trainer. I need to add an amendment. You are absolutely right.  I tell all of the people I train that. Funny thing is, it takes them a while to get used to not bending their neck forward because it allows them to come up farther and they falsely believe that the higher you go, the better. When you look straight up, it forces you to rely more on your abs which proves for a better ab workout, which I'm sure you already know.

[Tampoureos]

In other words we must let our abdomen rest for 1 day and the next continue out exercise?

[jessejesse30]

ok I am about 5 10 and weigh about 320, its mostly in my belly and thighs, and a little in my arms. I have some muscle because I work a job that involves being able to lift and move heave stuff but I need a workout that will start helping me burn the fat and build muscle, what do you recommend

[davidthe1]

if i was in your situation, i would start EACH day with cardio workout, like exercise bike, rowing machine, elliptical trainer, or what you thinks feel confortable, and then after your cardio you start with bodyweight workout and split the BW workout like:

monday = Squat

tuesday = Pull Up

wednesday = Bicycle Crunch

thursday = Lounge

friday = Push Up

Saturday = Bicycle Crunch (again)

Sunday = REST (important!)

and the most important is to stretch after each workout!

[davidthe1]

--- because when you train bodyweight exercise you will build more endure muscles and look much better, and if you train cardio each day you raise your metabolism with make your body remove fat easier and make your body to "take" less fat from food. and then when stretching you also train your muscles and they get more slim and healthy and lower the chanse to hurt yourself.

also try to flex muscles after workout, because you learn how to control them and can make them bigger when flex :)

[elcheo90]

so one set of 25 each, for the whole workout or at least 2 sets?

[MrWatt619]

start with 1 set and then add a set or more reps the stronger your abs become.

[Leny1777]

Its true what you say. I youst to do 25 last year. Now I do 50 reps.

[andrewyouna]

dude i feel the top left ab i have is showing alot and its really big but the top right one is so small....... i dnt know wat to do i ament focusing on any side im doing all equally plz any tips to fix this

[surfer390111]

Instead of the dumbell I use a 25 pound plate or 10. Hold the plate behind your head and without breaking your neck do a crunch. Rips the hell out your abs

By the great video.

[MrWatt619]

That works just fine. And you're right about the neck thing. I was bending my head forward too much. I generally look up and slightly forward when I do crunches which is the correct form. And thanks for the compliment.

[P3rfectSh0t]

is this workout better than " How to get a six pack in 3minutes"? and if i do this like twice a day sometimes 3 times a day everyday for 1 month would i get a six pack? btw im 15 y/o weigh 120 pounds, and about 5"6 or 5"7

[MrWatt619]

Most ab routines bring about the same results. There are a million different variations to ab exercises. The most important thing is that you feel them and the whole routine works your entire core. I like mine because it hits the entire core. I made mine by combining things I saw with my own creativity. Don't do this more than once a day. If you don't feel it, you are either going too fast or not doing enough. Allow a day of rest so they can heal and grow unless they aren't sore.

[chuy14nba]

thanks man should I do this every day??

[MrWatt619]

9 items out of ten the answer is no. Abs are just like every other muscle, they need to time erst, recover and grow. Only do them on consecutive days if they aren't sore the next day. And even then add more, go slower, or do something so that they are sore the next day. If you can do them every day without being sore, then you aren't doing something right.

[TheYouSphere]

Best advice I've read in a long time.

[blade83336]

is it normal for the lower back to b hurtin?

[MrWatt619]

Yes and no. I hurt my lower back before I made this, so I made this with my lower back pain in mind. Lower back pain could just mean that you should concentrate on the moves that don't hurt it and start doing exercises that strengthen your lower back. It could also be your form. Try to perform all of the moves a few times to determine which moves hurt and then try to see if you are performing those moves incorrectly. Last resort, find other ab exercises that don't hurt, there are lots more.

[gjk987]

running will do wonders for your abs. but it is still a good idea to do crunches.

i do crunches cause they work your abs more than odinary situps...good video man

[MrWatt619]

Yea I definitely agree with the running. Crunches are good for the muscles, but you won't be able to see the abs unless you burn off the fat that covers them. I'd recommend running or any other equally efficient cardio exercise over crunches any day.

[jokerswildman]

This is pretty sweet. Just havin trouble rememberin all of them.....Tried writing it down, but I think I just need to do them more to the point of not having to think. Sweet video man.

[MrWatt619]

Thanks

[DjBurgerBoy]

am 12 years old and i want a 4pack 2 impress my friends easy way an quike any ideas

[Billete37]

lots of crunches and runnin alot will get you somethin exp if you goin though puburty

[chibustin]

defintely gonna try this. I usually do 12 reps per set, 3 sets for each crunch. Should I go with 25 reps one set each or what I normall do?

[MrWatt619]

I'd think that either way would be fine. I'd choose to do the 25 reps one/set approach. The whole routine targets every part of the ab section. Essentially, you're performing 4 sets of 25 reps for your upper, lower, and each oblique side plus extras. When you think of it that way, you're doing more than enough.  With abs, the more reps you do the better. Its not like other muscles where its 8-10 for strength and 12-15 for endurance and leaner muscles. The abs should be worked to exhaustion.

[chibustin]

ohh....thanks man, I'll try the 25 reps/one set, thanks again.

[Kurcbn]

Hey MrWatt619 would whey protein help in buliding my abs?

[Kenlac92]

protein doesnt help in building, it helps in restoring torn tissue after workouts. so yes it would help you, but it wont exactly help you build muscle. it will repair your muscles so that you can work out to your maximum benefit. muscle building comes solely from exercise.

[Frankiej27]

hey man awsome video but ..i got a couple questions..1)do this like.. Morning and night?or just like morning? 2) for every crunch you have to squeeze your abs? 3)do these work outs loose fat..only on the stomach and legs..or like all over your body? ex:face? and if you could reply msg me or comment back please..thanksss awsome video

[MrWatt619]

First of all thanks. Now, this would generally be a once a day routine. You should squeeze your abs with every crunch or obliques with every oblique exercise. This won't exactly make you lose fat. Fat is mainly loss in three ways: cardiovascular exercise, the build up of muscle, and dieting. With that said, fat loss would possible happen if this was to be done with very little rest and at a considerable speed. Done in this manner, it would keep your heart rate up similar to cardio.

[SKSON04]

Good workout!!

[MrWatt619]

Thanks. I respect the calisthenics! Good videos.

[snow4tolifeends]

well ujiho i believe that you are a freak because otherwise you wuldnt have said that

[tintindo123]

thnk you friendly black man it really helped

[ujiho]

THANK YOU NIGGA

[hebronsawyers]

Your a fool...

[robshaw299]

Thankyou so much - Untill now I was a freestyler with my workouts and couldn't get the upper abs.

Goodluck with all your new videos! Many thanks,

[xep00]

18, done track through hs and looking to do it in college. I only did crunches when i was younger lets say 16 and down.

You showed me how to do crunches properly. Yo i always get neck problems so i stopped. i could never get as high as people cause i though i needed feet support like sit ups.

you showed me that it is more about not only contracting the abs.you have to get you back high above the ground while keeping legs stable. I did advanced abs,but never mastered the crunch due to form

[davidmoore2k]

how long does it take till you start seeing some results for example if my abs were small to start with how many weeks or so would it take till they start to appear?

[Aqlor]

Remember , body fat is really important, if I wanted my abs to really show in a few weeks, I would do a lot of diet (safelly) and go out with my byke for a few hours and only then starting a diet with protein intake and doing abs.good luck

[MrWatt619]

I agree fully with Aqlor. I can't definitively tell you when you will see your abs. It is all about body fat. There are people with great abs, but you can't see them under the stomach fat. All I can say is this: do cardio and eat correctly so your fat will decrease. Along with this ab routine, or any other decent routine for that matter, you should probably start seeing results in around a month or so. Probably being the key word, not definitely.

[r3v3lati0n]

no, i mean the actor of the movie blade..

blade trinity ...

with the vampieres ^^

his name is Wesley Snipes

you really look like him xD

[MrWatt619]

Thanks everybody! I'm gonna make somemore soon. I'm having camera trouble at the moment, but I think my next video will be strictly going over oblique exercises. Also, if I can manage it, I want to add the pull-up bar routine that I like to do.

[Aqlor]

That would be great, I can't find a good hard oblique routine...Good ab routine, but I prefer to keep them all to 12 reps, if thats not enough, I repeat..

[rapmusic28]

make more videos!!!plzzzz!!!!!

[rapmusic28]

dude you rock!!these exercises actually work!!unlike all the other videos im actually seeing results!!!!!!!!!!!!!!!!!!!!!!!­!!!!!!!!!

[graven101]

Thanks dude!! This really works!! I follow your guide and workout with sixstar whey protein and I already saw result!

[101BananaSplit]

I so 50 reps each... Purely because I don't feel much of a burn doing 25. btw you're very well toned, you must be doing more more than 25, right?

[MrWatt619]

Well, the tone comes from the running and other forms of cardio. I usually just do 25 each because I rarely rest. I just keep going for as long as I can until the burn is too much. I rest long enough for me to quickly catch my breathe and then I go at it again. The main thing with abs is doing as many as you can at one time so that is why I do it this way.

[MrWatt619]

Oh yea, the other reason for my tone is due to my diet. I'm a vegetarian. I eat meat on the weekends sometimes if there isn't anything else or if I go out with my friends, but since I've been a vegetarian, my rate of toning has greatly increased.

[lravieso]

ha hah hahahahhahaha

[Freestylerdaman]

hi man, no offense intended but u seem to hv slightly puffy nipples on ur pecs...i hv the same problem but since ur quite ripped they look ok...im gonna try workin out instead of surgery/pills etc..

[MrWatt619]

Yeah, they've always been there and I researched surgeries and other options too. Lucky for me, before I was able to afford any of those options, I started working out. Granted, they probably wont go away completely until your body fat is super low, but working out is an affordable and healthier solution. I definitely have loads more confidence now than I had as a child when it was much worse.

[doublephantom2]

I tottaly agree and I have the same issue. It is actually more typical in african-americans and other minorities to have this problem, howver for some people It dosent go away. Working out may not always eliminate it completly but it makes it look better.

[Freestylerdaman]

yeah...tbh i never noticed nething on my chest till i was about 19..the year before i started drinking heavy + takeaways then one day my bro pointed it out..since then i realised i had this problem..bn workin out for 2 yrs..properly for a year id say..chest looks better but still exists..annoying :(

[supershiva11]

no no no no no. its a condition call gynecamastia (spelled wrong)and it is extra tissue in male breasts due to puberty. it normally goes away in a month or two but can last a lifetime for some like myself. the only way to rid of it is surgery.

[MrWatt619]

Yea I know. It definitely does suck.

[101BananaSplit]

Good music too! Foo Fighters rock!!!

[roflnoobcopter]

nigger...........

[MrWatt619]

...ok...so are you a white guy living in Hong Kong or just an Asian who also happens to be an ignorant bastard? Maybe you're just bored.

[pinoyako211]

he/she wants attention ignore her/him

[101BananaSplit]

btw this routine is amazing!!! thx

[101BananaSplit]

mind if iask about your BMI?

[MrWatt619]

Nope. According to a couple sites, my BMI is 26.5 which is overweight for an adult at my height. Then again, I work out regularly and take in a considerable amount of protein so I don't think it is that bad.

[r3v3lati0n]

you look like the actor of blade xD

[MrWatt619]

lol The guy from the Blade television show?

[nixster125]

how long before u started seeing results?

[MrWatt619]

If you mean when will you start to see your abs, it really depends on the amount of fat you have. In my experience, most abs exercises get the job done. The main thing is just doing whatever you do until they burn. Abs should pretty much always be high repetitions. If you mean when will they feel harder or become stronger, mine felt harder after the first 2 weeks.

[nixster125]

hi again I just wanted to know about seeing them Im not very big person so dont have alot of fat at all so will I see visual results in 2 weeks?

[spakid1]

yoo i really like your video.. thanks for your video response..:D

[cuntblaster27]

wow its easy to do ab work outs when listening to dave grohl

[Joe3455]

sorry i could'nt hear which routine works on the "ribblets"

[MrWatt619]

They all really do. The oblique exercises would work them a little more though. But honestly, those wont show unless you lose a considerable amount of fat.

[bridgerwild]

Hey, forgot to add I like ur sense of humor!

[MrWatt619]

Thanks and thanks!

[bridgerwild]

Gr8 workout! I do abs evry am, & always looking for new stuff.

[gammylt]

What is the Starfish Fraternity...we don't have them here! lol

[MrWatt619]

Yea yea yea! I said I might talk too fast. You know I said "service" fraternity, lol.

[avpshifter]

Why do u do 25 for everything? Arnt some excorcises more important than others? And which of these excorcises are the most effective without complicated positions?

[MrWatt619]

There is no specific need to keep the reps at 25. It comes from the fact that I like easy to use numbers and 25 is easy to use. If everything is 25 then I'll know how many I did total a lot easier. There really aren't any most important exercises. They all can be very efficient. If you want, choose 1 position for spot like 1 upper ab exercise, 1 lower, and 1 oblique. Just increase the reps. As long as you really feel it, it wont matter about structure.

[GabbiiBabii4]

Are you the original owner cause he said he's done it 5 times

[MrWatt619]

Thanks for the compliment, i think, lol. Yea, I'm the original owner. I did the workout and then I did this video 5 times to get it right. I think that answers your question. If not, let me know.

[GabbiiBabii4]

good vid!! LOL u look physically retarded at 2:10

[Fuerime]

Great work out really makes you sweat. The only problem I have is that some times my butt comes off the ground, and I can't fully extend my legs in the last work out but that's probably because I'm not that flexible.

[MrWatt619]

It's not that big of a deal. With the very last one, the floor sweepers, your legs don't always have to be fully extended. Sometimes you're tired to keep them fully extended. Put a slight bend in your knees and it will come. It could be flexibility or it could just be that your body has to adjust and get used to the movement.

[will4terribletowel]

hey man this great, thank you.

[MrWatt619]

Thanks for commenting.

[1DaLe7]

thankyou...this is a good video. it was hard to find stuff for obliques and this showed how to do it properly :D btw the pretender is a great song =]

[MrWatt619]

Thanks for the feedback. I was actually thinking about making a video specifically about oblique exercises. We'll see.

[gohammar]

this video sucks. these abs would never work. they might make you fat.  lol

[MrWatt619]

yea...ok...I SHALL CRUSH IN BETWIXT THE STRIATIONS OF MY ABDOMINAL MUSCLES!!!! lol