DITCH YOUR 3 MINUTE ABS AND TRAIN YOUR CORE

[@aethalveenabiju1431]

1. Bench knee lifting/ inclined variation even harder 2. Superman 3. Planks with weights 4. Weighted side bend 5. Side plank 6. Weighted Russian twist 7. Band press

[@CreoleX409]

Why thank you sir

[@dxs2007]

That band press is commonly called Pallof Press.

[@FreshAirRules]

Slow straight leg leg lift and hold parallel to the ground for a few seconds, then slowly descend. Also slow L-sit scissor kicks are brutal. Not 1 in a thousand gym guys can do them.

[@MikeAlright]

75% of why we watch this is because of her body

[@alleneverhart4141]

I will try bench knee lift next time I'm in gym doing core workout. I don't like superman's, instead I do bird-dog's. I'd be a little cautious with the weighted side bend since I have lower back issues. I need to get on the ball with the Russian twists. And the band press was worth the price of admission, I just did a set.

[@stalekhine]

Kelly, your PT content is some of the best on KZbin. High value, to the point, actionable, no BS. Thank you. You and your team deserve the spotlight.

[@nickbezmaterny5567]

This woman might be the best fitness coach on earth.

[@AM-my3jk]

I can see her muscles through her shirt. I'll listen to her no questions asked.

[@h2beezy2]

That's not the only thing you can see through her shirt..sorry had to say it

[@Bolaway]

This is not you can achieve without steroids. And no, steroids are not only for being huge. Look at her chin, for example: it is getting some male aspects due to the testosterone. Don't copy people, study and develop your training based on how your body reacts to it. You can have some insights from people training, but never copy.

[@markmiranda9292]

Interesting content. I like these alternatives to basic crunches/situps

[@coffeebean4356]

@@Bolaway This is a very dumb rule to go by. You have teens that looks like this and those that have this kind of jaw/chin naturally. Yes, you learn from others but not everyone is using gear.

[@taylormangold1891]

@@Bolawayshes spoken about this before she’s never done steroids. She has gotten filler which is what you might be seeing. She was literally a D1 athlete and has been a coach for 12 years.

[@chelseajade031]

Thank you Kelly for making these videos. I'm learning a lot with you. I appreciate how you take time to explain everything in detail, it's so helpful to understand what certain exercises do and all the science behind. Thanks again!

[@neilbasford6003]

Kelly, Thanks for giving detailed explanations with your exercises as it helps to appreciate the real benefits.

[@SD_Bruv]

Yea, I'm going to work this in in between my bench rotations. Glad I found your content. Subscribed

[@jow-fw9nt]

That last bit about if your tummy going into a cone shape was so helpful xx

[@SD_Bruv]

Yes! Definitely

[@lordgawain]

I love her “no bullshit” expression

[@jorge2739]

You look so good and strong Kelly!

[@brockwhite2525]

Kelly i love watching your videos. The way you explain and show the process really helps. Thank you for sharing your time with us all.

[@jakethehud]

What I also find as a good addition to the core exercises you demonstrate is the cable wood chopper compound exercises for the obliques and transverse abdominis muscles. I do the high-low, the reverse low-high and the straight across with the pulley at abdominal level. I do 3 sets of 8-12 reps., L/R for each one and really feel the burn. I find your instructions and demonstrations of your exercises to be concise and easy to follow.

[@anikatasnim6001]

8:28 generally it’s not a good idea to tuck your belly in to engage your core. This sort of practice can easily result in hypertension in the pelvic floor. Alternatively, breathe in deep with your diaphragm, expanding your belly sidewise, which will engage the transverse muscles. Hold the breath for a few seconds before releasing slowly. Use this breathing technique during all exercises, it doesn’t only engage your core but also increases endurance and facilitates mind and muscle connection .

[@MsMonkeylovely]

Thank you Kelly! I've just found your channel and I love your simple, yet in depth demonstration. I've always struggled with abs, but I work with the cable machine to perform the exercises and I'm finally enjoying it

[@Mu_the_Maori]

Thnx Kelly I have chosen to do the Roman twist leg raises thingy exercises

[@pattilabelle6748]

Right on time! Thanks Kelly!

[@simplexmelody]

No clickbait, great tips, and you repeat the exercise long enough for us to follow your form. Keeping it classy while empowering us to get stronger. Thank you for what you do!

[@jelmago395]

Best core exercises ever explained. Keep them coming!!!!!!

[@Masculinechivalry]

You are wonder woman kelly 🙌🏼

[@jpinke00]

The way you explained this made a ton of sense!

[@TheErajat]

Kelly, you have all my respect for achieving what u have achieved. Nay sayers will talk while people like you are on their way to achieving their fitness goals. Kudos champ for all the work you put in.

[@jaqulynnebell3504]

I"m working through these. The bench knee lift and the band press are new to me. I'm pretty sore. Looking forward to jumping back in tomorrow!

[@KonataSmall]

This is great info! Thx

[@physicalimprovement8384]

The instruction provided here is second to none. All of it. But I really enjoyed the explanation on planks in particular.

[@glynhannaford7332]

I love this! Great work, thank you. 😊

[@awesomeegp]

Awesome video! Thanks so much, you nailed a couple things I was doing wrong/didn’t know. Absolutely enjoyed the way you explained things.

[@tudormiller887]

Great abs workout video Kelly. I'm a brand new subscriber in 🇬🇧

[@donschlegel1972]

Appreciate all your great information and sharing that. Thank you so much Health and Wellness always to you.

[@boneybone8123]

I gone out to buy one of those bands. That's enough work out for me this month, will come back to this video for the next phase.

[@ryandeffley7652]

The Superman is one of the most underrated and humbling core exercises there is. It initially did expose my back as the weak link. I could barely hold the pose and contraction for 20 sec and doing a plank for 2-3 min was common place for me at that point. Since adding Superman's in to my daily mobility, it has helped me a TON.

[@FreshAirRules]

I don't even know why people even bother with the plank. It's such a nothing exercise. Want better abs? Use dip bars and lift your legs up slowly til they are horizontal with the floor, hold for a few seconds then SLOWLY LOWER THEM. Also try slow scissor kick L-sits. Doing them slow is brutal. Or use a Roman Chair for more support for your arms/shoulders. To begin try lifting one leg at a time, never bending your knees like everyone does at the gym. That's another nothing exercise.

[@ryandeffley7652]

@swilhelm3180 - The plank is about building core stability in the transverse abdominis. Not building a six-pack. 😆 The fact that you're focused on "abs" shows ignorance as to why the plank is even used.

[@FreshAirRules]

@@ryandeffley7652 After you do what I mentioned above you'll realize how pointless planks are. Everything mentioned above requires lots of core stability. You could do a plank in your sleep after getting to that level. It's a nothing exercise. Or a senior's exercise if they have been inactive for decades. There it has a function. The most basic introductory exercise. Like brisk walking. If you want to discuss something it tends to work better if you don't insult the other party. And for core stability doing a superman on gymnastic rings near floor level works very well. Put your feet in suspended stirrups like TRX with the rings for your hands for even more core stability work.

[@mylesleggette7520]

I had an injury where I ruptured a disc in my lower back. The strain Supermans put on the lower back make them a non-starter for those of us with lower back injuries.

[@ryandeffley7652]

@mylesleggette7520 - Have you actually tried doing one, or are you just assuming out of fear? The cornerstone of recovery is forcing the affected area to be put under microdoses of strain so it gradually gets stronger over time. So you'd do a Superman for 3-5 sec a day, and when that gets easier, then 7-10 secs, etc..If you avoid doing things that work the lower back, it never has any reason to get stronger. It's in the same vein as an allergy shot. They microdose you with traces of what you're allergic to so your body builds up a tolerance over time.

[@rubenrivera7495]

Thanks Kelly, all your advice is supportive base in your figure.

[@byranwitherspoon5369]

Kells is a BEAST i support anything this woman does no questions 🙌🏿💯

[@mrmecam9510]

Thanks for this Routine.. I love it

[@aestheticallyAri]

Straight Gems! love it here!❤

[@laur3882]

Alright, after watching a few of her videos, I'm convinced that she knows her stuff... subscribed!

[@wordpainting3]

I like these exercises so much better than standard sit ups.

[@Drifterteetea]

Best thing I ever did was training abs between sets. Even 10 reps between sets adds up to a big total. Targeting lower abs and obliques more gave me better total results. I'm in my 40s, not huge but cut like a sandwich. I drink beer, eat pizza but just have always trained hard since I was a teenager.

[@miguelrivas3635]

thanks kelly. i like this training

[@Masc87]

Beautiful and informative. Thank you 😊

[@katycanino1566]

Thank you Kelly for explaining the "cone" I get sometimes when working my abs. I was wondering why that was happening.

[@joohara1985]

great instruction! Brilliant! 🤩

[@lindsaycarta]

Such a great video thank you. Please do a back and bis video!

[@NIMRODSPAGE]

Thanks dear 👏 Am applying this tonight

[@NesseSmith]

Oh Wow, Kelly that was a great explained video 10/10 ✔️

[@trombonemunroe]

Great video! Thanks for some really great exercises and form tips! Subscribed

[@theBartSimpson]

You look gorgeous! Keep shining!

[@4TheLoveOfHockey]

great conent, awesome channel and really great dialogue, thank you for sharing that with us. Subbed and liked - have a good one!

[@RpMcMurphy_]

Another plank cue in addition to hers: push chest toward ceiling. Hollow body as some say. Many do planks incorrectly evidenced by the super long duration plank holds. If done correctly planks can be very difficult pretty quickly. She may the first female in this area I subscribe too lol. Unfortunately I abhor core isolation exercises. One can achieve a strong core without isolation, but adding these exercises can increase core strength.

[@SuperhumanUnchained]

Great video Great channel Great content Great athlete Great motivation and inspiration keep doing what your doing and I will always support you and your channel

[@majorpuggington]

1st time viewer, thanks algo. Very helpful demos and explanations. Any opinion on suitcase carries or farmer walks with the bells?

[@shoshanal798]

Thank you! This is really helpful

[@fitnessfoodbyvchen9735]

Thank you, I need to work on my Core🙏🤸

[@ravecomedical9647]

Hi Kelly - Does doing lateral side bends widen the waistline ? I’ve always heard that exercise is not ideal for sculpting obliques. Doing a hip rotation / twist is better.. Your expertise is greatly appreciated. Thank you

[@FIGGY65]

If you don’t overdue the weighted sidebend it will strengthen your side waist/obliques…the twisting can be problematic if you’re particular structure(s) aren’t favorable for them. Give them both a try and see how they feel.

[@udayarani3511]

p​@@FIGGY65

[@gabrielxoxo4211]

I can recommend twisting very aggressively. On the knees, seated, holding a stick.

[@Yankees316]

Thank you for the information and DAMN 😍

[@robbieguerrero3351]

Thank You Kelly...You Tough Woman :)

[@LordPhoenix140]

Plank with kettlebell pull-through is one of the best core workouts that exists.

[@samharris319]

Love all your training tips Kelly! Is there a recommended reps/sets for these exercises? Thanks

[@rythmicwarrior]

That tip about watching for your abs doming is gold

[@SpeechOfLove]

Love is not blind; it simply enables one to see things others fail to see ❤

[@jonber9411]

Did not know about the cone shape of the belly as a bad sign. Good advice. Amazing physique on you. You know your stuff

[@ACAC-lb7ux]

You are very fit great work thanks for the video blessings always

[@jcanning07]

Great common sense advice for the core muscles. No fluffy stupid exercises. Just good solid exercises which work all the major movements of the spine and trunk.

[@MatthewMoscotto]

4:33 welcome to the bakery

[@chicca8046]

What a great video!

[@johndoe-ps9fl]

Strong,stronger...Kelly!!!!

[@angharadhodges7486]

Thank you for this helpful video! How would you program these exercises throughout the week? One workout or more spread out across several? Sets/reps?

[@kellylmatthews]

I prefer across the week but if you do a body part split you could do them all in an ab day!

[@Contentcoachlindsay]

Thanks for sharing! Going to subscribe

[@miketaylor1665]

That last tip was gold for me! My transverse addominis isnt tight!!

[@Jack-zd5qc]

What an awesome instruction.

[@detro690]

But I've got a persistent injury in my lower back. What should i do for this workout😢

[@rgh622]

Click, click, BOOM! 7:14

[@power_man1]

That’s all I was here for. Thank you.

[@Gunther-mt2bk]

Dear lord

[@oracle9245]

LAWDDD HAVE MERCY

[@TstreetVB]

Nurse! Quickly, my pills!!!!

[@bos6782]

Question: was the band working the obliques?

[@HasanAli-ny7lg]

Yay go Kelly 😊🙌

[@mgschoolot]

I have had two life-saving surgeries - one requiring a 14” cut down the middle of my torso & one along the scar from belly button down. My abdominals do dome a bit while performing prone core exercises and also when performing planks no matter how much I work on keeping everything pulled in. Is this typical when the abdominal wall has been cut?

[@dramacidal81]

Very very good presentation.

[@Epictetus888]

Well done young lady, enjoy your youth, I did. Old age and menopause is one wild ride 😐

[@HasanAli-ny7lg]

You are a wonder woman Kelly 🙌

[@NoamPeled]

Great exercises, but what's the difference between "anti-extension" and flexion? Or between "anti-rotation" and opposite side rotation? Is it just a colloquial way of describing isometrics?

[@TimeWaveOfficial]

THIS!!! all the ab trainers dont recognize that their workouts trains the hip flexor and not the abs... since i started lifitng my hip i feel it immensly

[@void_star_void]

Noice, more core content is appreciated 😮

[@michellearturo7549]

Does this give you abs too? I am having trouble gaining abs. I have muscle everywhere except abs 😭

[@Dnserror88]

7:14 i wasn't ready

[@jcosstv]

Lmaoooo!

[@mariomorais1974]

She's amazing thanks

[@meijkemulder]

How would you program this if you wanted to train core twice a week?

[@HasanAli-ny7lg]

I love it 😊👍❤️

[@CreativeFishDesignsCharlotte]

Thank you so much

[@venkatramana331]

Does this not effect hip flexors if they are already tight? Or if we have an anterior pelvic tilt?

[@sunvavachi]

Lying leg extensions are so good. I need to start incorporating these again. Thanks for showing how to do this on a bench!

[@football_prediction]

💯 facts I love it Keep it up

[@b_aleman]

Im always looking for ab excersices to try. Because any excerise other than cable machine rotations KILLS my lower back.

[@moqbulaborkandaj2398]

Thank you so much Mis Kelly?

[@faraway990]

That was a great explanation! Well done!!

[@noimilnikel460]

Which abdominal workouts do you recommend for beginners? Do have videos for them ?🌈🙏🏻🤙🏽

[@kylemrf5281]

hello. do you still recommend all these exercises for those recovering from herniated disc? i am a bit hesitant on exercise that involve spinal flexion, since most PT will say to avoid flexing actions.

[@Busyfigureskating]

Definitely avoid the Russian twists then. Do more static holds and if you do do dynamic movements, go slow and steady and stop if you feel any pain!

[@CarlosBenjamin]

I was told the bump in my belly was a diastasis recti, a thinning of the connective tissue between the abs on the right and left? Was that wrong? How do I train it?

[@Hiram8866]

I've just tried the long plank and it seems a better ab exercise than I have been doing. So I will incorporate that one in to my program. I don't use a gym, I train at home.

[@vmafarah9473]

Do u have mood swing s often after getting shredded, some of my shredded friends says so. and messedup menstrual cycle too.

[@ElizabethNonsuch]

Hi Kelly, how does one train abs without spinal flexion? I have facet arthritis and my surgeon says I shouldn't do any exercises that focus on flexion...:/ any advice would be amazing, thanks x

[@LonexCyborg]

Do Hollow Hold

[@rfrancoi]

That was awesome. Thank you.