4 minutes to a six-pack.

[mrgoaliedean]

Another great video,antokindness, what exercises do you do for your obliques? thank again for the great videos.

[antokindness]

@mrgoaliedean Thank you again: side-plank (on your elbows or on your hands) is great for them (even if the simple crunch already trains the entire abdomen: these are data from electromyographic records).

[khemeticone]

when will you make more videos like this in your shorts?

[lapaixamoureuse07]

Hello! Well, i am not sure if you can speak french, but i will try to tell you in the best English that i have, your videos were really helpful, and try to upload as much as you can, i will be training like your workouts! Thanks! And do not mind any bad comment! Keep up the good work buddy!

[antokindness]

@lapaixamoureuse07 Je vous remercie beacoup; comment as these of yours make bad comments disappear.

Keep on training good.

[asteph999]

also dude how many days a week shouldu do this workout? everyday or every other day

[antokindness]

@asteph999 Train your abs daily, but change the exercises often: one day you can do THIS video, another day you can do my first video, another one you can do something else: keep it 5 minutes long and be constant.

[asteph999]

ur video was great dude, and ur first vid really helped alot, but now im advanced, so thanks. But how many reps of these exercises in sets and reps for each do u do exactly if u had to put numbers on them like u did with ur first video? and how long rest in between sets? thanks dude, as i will be following ur awsome advanced workout as soon as i understand these things!

[antokindness]

@asteph999 Thank you very much, buddy. The number of repetitions may vary between 8 and 12 per set and the rest time from 3 to 8 seconds between sets and 15 seconds between exercises (so to build up a good amount of lactate). Take care.

[ironman1919]

to the overweight kids, this isnt for you, you need cardio cardio cardio, and some of this every once in awhile, but burning your body fat off will show youre abs.

[nameerwahsh]

U look like Randy Rhodes :)

[antokindness]

@nameerwahsh it's funny he died the 19th of March (1982) while I was born on that day (1970).

Happy new year.

[nameerwahsh]

@antokindness Wow ! but u were born in 70 ! ? u look seriously young,,i was born in 79 n i look older than u,,lol i should start working out !

[antokindness]

@nameerwahsh Thank you, buddy. One can do so many things to keep his body fresh and strong and working out properly is one of them.

[TheAbStand]

LOVE it!! Great quick workout!

theabstand*net

[antokindness]

@TheAbStand Thank you, sir.

[TheGrffg]

put on some weight kid! lol

[mark1qt]

Hi antonio how are you do you feel you have reched your peak with your body or would you like to get bigger

[antokindness]

@mark1qt Hi, Mark, I'm fine thank and so i hope you do as well.

Any supposed peak is just a provisional peak until something better comes along.

Take care.

[misakisheraz]

Simple and effective , and none steriod good stuff

[antokindness]

@misakisheraz Thank you very much indeed. Take care.

[plasmajam1000]

What do you eat to stay so lean? What is your diet like?

[antokindness]

@plasmajam1000 ...and I eat 5 times a day. See you.

[plasmajam1000]

@plasmajam1000 thanks for getting back to me. Do you eat "clean" food and what kinds of food do you eat?

[antokindness]

@Anthonya01 One has to mind about keeping the heads of his humeri packed into his scapulae when hanging from the bar (without never letting his deltoids touching his ears...).

[xanyxxxx]

When I started dancing again, I had a 6 pack and could hold core plank forever and could hold L-seat...however 1 minute of dance work involving core'd exhaust me and cause to sweat like hell, like if I had no abs... I realized 6 pack is nothing if one got no control of those muscles... during rapid moves, at various angles... so I highly recommend hiphop type of ab work as well, hip circles and isolations, floor drops. Also gymnastics bridges to prevent abs from shortening and stiffening!

[antokindness]

@xanyxxxx I agree with your statements, my friend.

[kamsgrl]

hello,this the good one ilike it too

[samurphy]

Kudos, Anto. How often do you do this ab workout? I hate core, it burns long before I ever get exhausted. Are you trying to maintain your 6-pack, or are you trying to make your abs larger? With your level of fitness, I'd think you'd be ready do to this with ankle weights or a dumbbell held between the knees to increase the intensity.

[antokindness]

@samurphy Thank you, samurphy: Appreciate your advices. I train my abs in continuously different way (one of which is this video): maybe i'll post some of them in the future too.

P.S. if I would "maintain" a body that would mean I fooled myself into making me believe I reached THE goal: but every goal is just a new beginning :)

[innocentblondbabe]

do you like the bbc (the big black cock)?

[antokindness]

@innocentblondbabe Sorry but we differ in this sexual taste: I'm into girls (and into MY girl exclusively now). Regards.

[innocentblondbabe]

@antokindness oh sorry. she's lucky

[antokindness]

@innocentblondbabe Thank you!

[mark1qt]

Hi antonio what would you reccomend to eat before this exersize ?

[antokindness]

@mark1qt Nothing in particular, man: as a rule, one doesn't want to do any exercise when hungry or thirsty. Cheers.

[MISSHERMAN2007]

Thank you ANTOKINDNESS you r so helpful and greetings from USA :)

[antokindness]

@MISSHERMAN2007 Don't mention it, greetings from Italy!

[MISSHERMAN2007]

can women do this? btw my legs and butt is heavy ;p so whats the deal buddy!!!!!!!!! am african thts why so i dont want any hating comments from ya'll just from antokindness

[antokindness]

@MISSHERMAN2007 Sure can they do this: go and just reduce the number of repetitions of the first exercise (i.e. do 6 hips-flexions per 3 sets) then switch to the other exercises even if you don't want make use of the dumbbells: this routine will even make your shoulders stronger.

Wish you well, ma'ame.

[antokindness]

@MISSHERMAN2007 ...and please consider that this video shows an ADVANCED way to train the abs: I shot another video about the abs some time before, so you can check it out, if you don't bore.

Take care, girl!

[TheGreezyNigger]

i wanna lick & taste your milky white pussy. real pretty

[antokindness]

@TheGreezyNigger; Dear sir, mind your excessive wishful thinking for it can lead you so astray you could really lose yourself. Take care (of your brain).

[cucumber97]

yeah no worries man. i am posting my own workout series soon i will let you know when so you can have a look

[antokindness]

@cucumber97 Ok!

[cucumber97]

hey man i recieved you reply haha.. wasnt trying to hate on you haha may have sounded like that. agreed with your comment your abs are great here still cant beat mine haha. but now we need to improve the length of shorts you wear so we dont view the tidy whiteys next ab workout.

[antokindness]

@cucumber97: thanks for this, bud. Wish you well!

[ekim474]

hi nice vid so do i u only eat eggs cottage cheese to get a body like urs ?

[antokindness]

Speaking about PROTEINS, yes, I eat just these ones: but fruits and vegs are far important too. And so is eating 5 times a day.

[XCRIMSONSHELLX]

Ah okay....Thanks for the info. :D

[antokindness]

@XCRIMSONSHELLX: don't mention it, see u.

[XCRIMSONSHELLX]

It's good to work on abs for 5-10 with intensity, but is it bad to work on them for longer? Cause I work on them for 30 min or more with intensity of course.

[antokindness]

@XCRIMSONSHELLX : Working out on your abs for longer then 10 minutes at a time would make you improve on their endurance far more than on their strenght.

[1stratos1]

@antokindness autokidnes i know that more reps means more endurance but isnt it logical to increase their strenght a bit also? So for example if u do 3 x 10 reps will increase their strenght but if u do 4x20 reps u ll increase their endurance of course more than with the 1st one but wont they be more strenghted also?

Hm my english isnt that good but i hope u understood what i ask u :).

U have good body man!On ur 1st vid i thought u wss about 18-25 but u are 40,nice. Keep working out

[antokindness]

@1stratos1: you're right: indeed here I made use of a couple of dumbbells to fulfil this purpose of adding to the strenght of my abs.

Thanks for your appreciation, man!

[gerardoitalia]

hey whats your height and weight?

[antokindness]

@gerardoitalia: About 5.11 and 75 kg. Regards.

[I3ass0]

Hi, i'm 13 years old, and i'm in the middle of "strongness". So i have been doing sit-ups for some time now (1-2 months, 5 times a week) but is crunches more efficient? And what kind of food should i eat to loose some weight? (I'm eating apples and pears every day, and some grain bread)

Hope you answer fast ;)

[antokindness]

I find crunches are better (you can concentrate more on your abs...)

Just eat ONE big fruit of about 200 gr a meal (or two small ones) and no more carbohydrates and quit pasta, white bread, juices, cokes, McThings. Eat lots of lean proteins (preferably from cottage cheese or eggs).

Wish you well.

[Lewis1985]

@antokindness So you do you eat any brown rice? Any wholemeal bread? You really have to make a video of your diet man. Just film what you eat over one day.

[antokindness]

@Lewis1985 : so will I soon, wish you well.

[yihhan83]

nice body shape. i am beginner now. Do pull up and push up can train upper body shape like yours without going gym at all?

[antokindness]

Like mine? Better for sure, pal!!

They can. Start now.

Wish you well.

[DeejayWexXx]

do you eat any particular food which helps with shaping your body or you just exercise? :/

[shay2112]

haha American men don't understand what its like to be proud of your body and show it off you look very sexy in the shorts awesome video by the way I'm training my little brother for football and you videos have helped his fitness a lot. keep up the good work

[antokindness]

I appreciate very much this kind comment of yours, dude!

[LifeAfterRobots]

Ignore the haters bro, some people are quite jealouse of what they've always wish they had.

Keep it up, Thanks for the great videos.

[antokindness]

You are very very fair, buddy!!!!

[bushycunt]

@LifeAfterRobots oh i know. anto looks like it has a pretty pink vagina. all supple and milky. THANKS

[bongapendo]

Exellent work out. The shorts is a little big though. Choose a smaller one next time. Lol.

[antokindness]

Thanks for your kind and funny comment, dude.

Wish you well.

[5kmcon1litro]

i think you get the six pack with the ass.

[antokindness]

Far from right, dude.

[irshadzub1]

Well' for the first time i ried your abs routine it really hurts which means it is working. By the way could you tell me what kind of food i should avoid. I don't really know what has got carbos. Thanks bro...!

[antokindness]

Refined carbohydrates are: pasta, white bread, cakes, juices, cokes (but you can have diet-coke), french-fries, ice-creams...Eat fruits and vegetables instead and whole-grain bread.

[5kmcon1litro]

OK so please cut your hair and move like a man... you look alike to much a gay

[itrubstheloshin]

antokindness has a pretty pink vagina

[5kmcon1litro]

ahahah i think so

[antokindness]

How funny, sir: you are some man!

[antokindness]

Better to LOOK as a gay than to ACT as a dumb...

[irshadzub1]

Great work dude ! I have been hitting the gym for last 2 years and i am almost getting everything in shape but unable to loose the last part of fat on my abs and i am trying hard enough to get rid of it. I am gonna start your routines from today and do you have any advice for me...?U rocks and keep posting more of your videos. Thanks ....!

[antokindness]

Thank you, man.

The only way to get rid of that last fat on your abs is to EAT LESS: quit refined carbos (limit them only at the two hours after your training session): it works.

Take care.

[coolshariq]

Man I love your videos, you are very commited!! I am working on my whole body workout, I really wanna get strong and ripped , right now I m 5'7 136 pound any tips?

Thx dude :)

[antokindness]

Get rid of refined carbohydrates (substitute them with vegetables and fruits and whole-grain bread) and exercise every day, no more than 20 minutes a day BUT every day, dude.

[coolshariq]

Man I love your videos, you are very commited!! I am working on my whole body workout, I really wanna get strong and ripped , right now I m 5'7 136 pound any tips?

Thx dude :)

[fantasticpanties]

These exercises made my abs hurt...in the best way :) Thank you. You are an amazing example of what hard work and dedication can do. Too many people are just not willing to put in the effort. Sweat everyday...your body will thank you.

[antokindness]

Right said, sir!

[johnpaul94]

do you lift weights? or do you only do bodyweight exercises?

[antokindness]

I have a couple of dumbells of 20 Kg max of weight and I workout with pull-ups and push-ups-variations.

Regards.

[migueldavide2086]

grande esecuzione,vorrei avere anch'io sotto casa questa inferiata,ma fa parte della casa o l'hai montata tu?

[antokindness]

Sì, l'ho fatta installare io: è a muro ben fissa.

Ciao

[strong1235]

Do you ever do isometric holds? Like half way chinups or leg lifts and hold for max time?

[antokindness]

They work for sure, but now I prefer training like this.

Thanks for comment.

[Johanhoier]

Hey! im a boy 15 years old and i rlly need someone to coach me!! got msn or some to contact me! any ways, How long time will it take for me if i do some sit ups everyday ? untill i get 6 pack i mean. i aprushiate help!! XD

[antokindness]

A six-pack appears only if one eats right too.

Sit-ups are a good exercise, but do my ones too...and everyday...for 5 mnutes only not to overload your abs; I "train" anyone abroad only on YouTube and my clients in my clinic in Aosta, dude.

Take care.

[GiftedSleep]

No way are you 39...

No way.

[antokindness]

39 is just a number: I am Antonio and not 39 :).

Anyway, thank you for this comment.

[rainysoundz]

He's 39?!

I thought he was 17 or 18.

[avarax03]

Nice home.

[antokindness]

Thank you.

[bonchidude]

However, keep up the good work.

[antokindness]

Thank you for your comment.

Regards.

[bonchidude]

Get some women on here.

[antokindness]

This is about making women come running in your life, dude :)

[wongzq6]

er , can u tell me ur workout rountine now ? ;D thanks , i'm currently doing pull up 3set , push up 3sets , cruches 3 set with 1.5 kg weights , 3 times per week , one min break between all is that good ?

[antokindness]

Do pull-ups on day one, 6 set; then train your legs on day two, 5 sets; do push-ups on day three, 6 sets; train your abs everyday, 5 minutes each session.

My workout constantly changes, dude.

[olanbennet]

look how smooth and milky he is. i like to lick his pretty white arse.

[olanbennet]

Wow. You have pretty skin.

[mrsvrecw]

how long did it take for you to get your abs

[antokindness]

The abs are constantly changing as everything alive: it took months to get them well visible and it took months to get them that sculptured.

Please, let me know how it will take for you to get them good too, ok?

[mrsvrecw]

ok do these everyday ever since ive seen your video and the eating habit is juss so hard because im addicted to mountain dew

[kashoulis]

How about food man? And whats your routine?

[missmakawimaxton]

Nice. When will you marry me? ;-)

[KinGSteph12]

the knees up in the first vid are hard can u help?

[antokindness]

Indeed this one is an advanced abs session: master the first version in my channel first.

Take care.

[MyArmsAreForHugging]

How many times do you do this workout in a week?

[antokindness]

Twice or thrice alternating this one with the other one shown in my first abs video.

[kuruthepnympho]

Hi man! i wanna ask u smthin about diet cause i could do all kinds of exercises but never got in shape eventhough i loose weight then i gain again so i wanna ask u dat how to choose our diet plan awaiting for ur reply soon thnx

[antokindness]

I answered in your channel.

[pazios2002]

I am curious you said that many people give you grief about your food choices. I also noticed that your brothers seem to film your videos. Do you brothers share your views or do they too give you grief? I mean they see the results it is difficult to ignore what they are staring at with the camera. Right?

[antokindness]

My brothers eat like me, even if they don't live alone as me and aren't always so free to make their choices as me: they are 24 and 25 y.o. and are very nice persons.

Cheers.

[Stewluvboy]

Its people like you who make me miss being in shape.

You sir have motivated me once again

[antokindness]

You are very polite, man: I wish you so well.

[Lewis1985]

Do you drink alcahol

[antokindness]

Never.

[wulte]

do u have to do this exercises each day

[Fizniperal]

BTW I think you love gymnastics training, so check some of my videos and favourite ones.

[antokindness]

Ok, thank you very much indeed.

[DIICCEY]

new video bro? awsomeeeee ur one of the best fitness youtube teacher kip it up i should start doing this =)

[antokindness]

Thank you, pal, I'm very happy you find useful my advices!

[DIICCEY]

your welcome bro by the way whats a good tip for me if im tryna get back on working out cuss i got sick for a week and now i wana go back on working out hard again shal i kip it slow or go back on my normal routine?

[antokindness]

Start eating right first, then come back to your routine even if you will not feel as great as a week before.

[bishopaz]

well you have done it again. i love these short but intense,sessions. kinda like sprinting.. more work in the least amount of time.. thank you antonio,love you man

[antokindness]

Thank you, sir: i really appreciate your words.

Wish you very well.

[StevenSWM]

You look great! You are getting more and more of that sculpted ripped look! I can truly see improvement in your body from your last video. Just one critique...tell your camera man to hold it more steady!!!! LOL

[antokindness]

Too kind, dude.

Any critic is what pushes us forward and is welcome.

Wish you well

[Lewis1985]

Also why do you wax your legs and shave your armpits, if you don't mind me asking haha.

[antokindness]

Here my legs aren't waxed still (hairs too short at the moment) and shaving the armpit is a way to smell as little as possible (bacteria would be joyful between those hairs)...and the purpose of human-body-hair was about protecting your skin in the jungle: lately I don't see many trees around me and I usually wear some clothes to protect me :)...

[Lewis1985]

haha fair enough. I live in the Australian Outback, and I'm always nude, so I guess I require body hair more than you do.

[antokindness]

Good answer!!!

[Lewis1985]

How often do you work out dude.

[antokindness]

Everday...10-15 minutes in the morning or evening and 5 minutes of abs in a different moment.

[Fizniperal]

How many years have you done this type of routine? I think it's good for someone with a lot of experience, since you need some time to recovery.

I am 20 y old and feel myself growing up with simple 90 min workouts 3 times a week.

[antokindness]

This routine here is in my habits just from 10 days...

Keep on with what works for you, man.

[siksskarz]

so when u dont take as much rest between sets, you get better results??

[antokindness]

Sure: the abs need to be overloaded with brief and hard sessions (like this of mine as a possible and valuable example) in order to create a lactate build-up, which is the first step towards muscular growth.

[siksskarz]

thanx!

[antokindness]

You're welcome!

[antokindness]

At least 4 times a week.

[antokindness]

You're welcome!

[pazios2002]

hey you know what I was just thinking. You should do a vid about what you eat in Italy to stay so lean. Americans generally think of Italy as cheese and wine and lots of oil. I imagine your diet is somewhat different. :-)

[MRSketch09]

I have to say I agree with this person about the diet. I am curious as well.

Also man, I bet you have the girls cling to ya. Blond hair, fit body. Great job man!

Interesting background music.

[antokindness]

Well, man, fortunately some girls and women like me, but I still have to find the right one (the one who cares about her entire life).

My diet is very simple and what counts most is what I don't eat (any source of refined carbohydrates)...Maybe I will post something, but I still have to figure out the best way to film such an issue (if you have some advice to give I'd appreciate it)

[Fizniperal]

You could film one or two typical days with breakfast, dinner and lunch!

[antokindness]

Dude, eat 5 times a day!!!

[Fizniperal]

I don't like this rhythm for eating.

I have a friend who does it (a very trained one!) and can't stand on a 6 hour trip because of his fast metabolism.

But I know that 5 small things are better than 3 large ones :-)

[antokindness]

Indeed it's a diet-style for who has continuously access to food.

[Lewis1985]

Well oil is actually good for you. Especially olive oil or coconut oil. Cheese is not so good, lol.

[antokindness]

Coconut oil is like cheese, dude: it is a saturated oil.

Far better are fish-oil and olive oil.

Thanks for comment.

[Lewis1985]

Not all saturated fat is bad. Read up on it. Coconut oil is excellent for your body.

[antokindness]

Sure, but the problem is when saturated fats become the only source of fat of one's diet (very common to happen in our society).

[antokindness]

Very different...They think I punish myself: I think that if any punishment leads to being fit and healthy (applying in my life the principle of Physiology, in March I'll be 40) I wish to punished for ever ;) :replacing the pleasures of food with the ones of being fit (not being a professional athlete but a doctor instead...) gets you some unexpexted returns on the sexual side of biological human pleasures...

"You never get something but you lose something" THOREU. ;)

[pazios2002]

man you give the funniest looks to the camera. Love the workout and you are keeping in great shape. Glad you had another video up. I actually liked the music. I thought it went well with the workout., You always put out a good vid. Lookng forward to more.

[antokindness]

I really thank you, pal!

[ripper90x]

love ya hair

[antokindness]

..they always change as they have an independent life of their own .)

[ripper90x]

?..

[ripper90x]

your ripped but you need more muscle mass so you look like you workout when you not half naked.

[antokindness]

What???

Dear friend, i want to look fit and I don't mind looking ripped.

[proteanview]

Great control. Looking good, mio amico.

[antokindness]

Thank you, dude.

[voicefulmarlin]

great mate, keep fit, ciao

[antokindness]

Thanks, pal: got some problems with the music...I'm swapping the original audio :(