Get Aesthetic Athlete Abs with Only 4 Exercises 🤯

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Get ready to achieve the most aesthetic body with a lean, six-pack like the athletes! Join Martin Rios as he dives into the secrets behind the iconic physiques of Cristiano Ronaldo and Leon Edwards. Discover the must-know tips and exercises to sculpt your own crazy six-pack. Don't miss out, subscribe now to unlock the ultimate guide to an aesthetic six-pack! Martin Rios discusses the only 4 exercises you need to build an aesthetic six pack including exercises for your back extensors, upper abs, lower abs, and obliques as well as progressions for all the exercises. Martin Rios also gives you the reps, sets, rest time, and frequency to perform these exercises. After watching this video you will know exactly how to get that aesthetic six pack you have always wanted.
0:00- Intro
3:00- Upper Ab Exercise
3:23- Back Extensor Exercise
3:40- Lower Ab Exercise
4:08- Obliques
4:34- Dosage (Sets, Reps, Rest Time)
5:29- Outro
#bodybuilding #fitness #gym #athlete #abs #abworkout #core #coreworkout #weightlifting #sixpack #sixpackabs

[@MartinRiosFit]

Video Chapters: 0:00- Intro 3:00- Upper Ab Exercise 3:23- Back Extensor Exercise 3:40- Lower Ab Exercise 4:08- Obliques 4:34- Dosage (Sets, Reps, Rest Time) 5:29- Outro

[@itayn6422]

@@vimal47hero75 there is no need to train obliques if you are not training to be athletic, I train martial arts so I hit the obliques and prioritize front delt over mid delt, but if someone is training for aesthetics they should do the opposite

[@pixel3042]

what should i do for back extensor since my gym doesnt have that machine

[@cooparchive7857]

Do video about: "how to build a perfect gym in home " please man

[@jamesthorne6304]

Side crunches are good for side kicks

[@joemama-yf7gn]

This is why Leon Edwards has the most aesthetic physique.

[@wani.yengkopiong]

How does your icon have a lowercase 😂

[@officiallolbg]

Amazing Job Martin, keep it up bro👊

[@Noeitall]

Good work Martin you’re a big inspiration for me

[@777future7]

Doing decline situps takes away core demand at the top of the exercise, so don’t go all the way to the top as that uses your hamstrings more than your core.

[@weekendkings9621]

As a bodybuilder/athlete, I respect what you’re doing with the fitness industry👍

[@To_kito]

Thanks for inspiring me to do this

[@JTB_7425]

Congrats on 200k

[@MartinRiosFit]

Thank you bro, I appreciate it.

[@bblueking7768]

good vid really helped

[@itayn6422]

Martin, you stated that decline sit ups work the upper abs but I heard multiple times people saying they work the lower abs, can you explain how to determine what movements target more of what part of the abs?

[@MartinRiosFit]

Lower abs typically targeted in exercises that require you to use your legs and stabilize the pelvis like a leg raise. It is impossible tho to isolate one area of the abs because the 6 pack is one muscle.

[@cirquegaming406]

Thank you Martin Love you both brothers

[@honor2323]

Just wondering how’s the Tiege Hanley skincare going? Do you still use it if so do you use it everyday

[@mohamedaljeffry7359]

Hi Martin Rios where can I do the back extensor exercise if I don’t have the equipment you used 😅

[@lightningarrow4486]

You round your lower slightly on the back extensor exercise. Is that preferable, or is a neutral spine even better?

[@Sima_copys]

You should make a video on home workouts to build aesthetic physique cause some pple don't have access to a gym.

[@theletterh1081]

Bedroom cardio tutorial please

[@avneelkrishna1964]

Can you do a plyometrics video for vertical jump

[@tlp4454]

Please show us Leon Edwards' third leg so we can get a full view of his aesthetic physique.

[@tsechukgyatso1313]

We want more workout videos ❤

[@Sami-eg8vy]

How do i properly integrate this into my routine?? Do i do 1 exercise per day or whatt?? PLEASE HELP

[@novario_4221]

Is it optimal to take backshots from leon edwards standing up for an athletic 6 pack?

[@CazWitDaCash]

Outrageous 😭

[@CosmicawarenessCitizen]

What about weighted crunch variatuon type ?

[@itayn6422]

Hey martin, you did a video talking about how leg curl is a bad exrecise because the glutes need to work with the hamstrings, but like sean nalewaji said the other main function of the hamstring is curling. How should you train it in an athletic way? Do you do nordic curls?

[@MartinRiosFit]

I am going to make a response to this video and yes I would recommend nordic curls. I do prioritize closed chain leg exercises as open chain leg exercises like a leg curl are not very realistc.

[@itayn6422]

@@MartinRiosFit yeah it's a little bit less realistic but nordic curls use the core a lot and flexing (curling) the knee is used in sports like running, jumping and if I am not wrong knee strikes in mma, so it's worth training it

[@itayn6422]

@@MartinRiosFit also, I see in your leg workouts you never train the adductors and abductors, why is that? I Found that training them with side lunges increased the strength in my kicks by a lot

[@MartinRiosFit]

No knee strikes are hip flexors not knee flexors.@@itayn6422

[@MartinRiosFit]

I train abductors separately. I do not train adductors much as I have noticed through my PT experience that it is not typically weak in people.@@itayn6422

[@Wario_Rios]

Thank you for the gymshark ad martin rios

[@navywater1228]

I love the video, but I wish there were alternatives that you could do at home ❤

[@spmeister3126]

what about farmer carries/ suitcase holds for ab workouts?

[@MartinRiosFit]

Those are static ab exercises.

[@domantasmackevicius6016]

Could I hit just one of these 4 exercises a day in 4 days? I didnt really understand the sollution for the fact that I might spend too much time at the gym by doing a workout routine and also these 4 exercises at the end

[@thunderboltskyy8083]

More MORE MORE!!!!

[@octane9966]

Hey martin Do you have any bodyweight alternatives for obliques? i dont a gym to train at,I do train at a calisthenics park tho.

[@ankitfrr]

Side planks

[@No_step_on_snake]

Hanging oblique twists

[@kaspy4020]

Is there harder progression for leg raises? I mean do u still consider toes to the bar as this excersise? There are a lot of yt videos saying that this is the hardest progression but u didnt show it and there are a lot of people doing "half" of that move, so i wanted to ask if it is still the same excersice (or different one but still hits lower abs), or maybe the fatigue ratio is not worth it

[@Pingu11111]

The hardest leg raise progression is the one-arm toe to bar.

[@itayn6422]

If you get above 20 reps with bar hanging leg raises, hold a medicine ball between your ankles to add resistance

[@abubakar00008]

Bro make a video on Ronaldo physique analysis

[@antl-5]

This is why Leon Edwards abs are popping like fireworks

[@cooparchive7857]

Do video about: "how to build a perfect gym in home " please man

[@areebahmed5139]

Martnin Rios i really love u r vedios❤ can you rate football players physique next vedio please

[@user-bh1mi3qc4p]

how do i get smaller calves?

[@luanthai4741]

Should we add weights to progress for other abs exercises?

[@MartinRiosFit]

Yes

[@chrzanovskyyy6599]

Martin, can you relly target upper / lower abs when its only one big muslce ?

[@MartinRiosFit]

No but you can emphasize certain areas but since the abs are one whole muscle (rectus abdominis) you cannot isolate. In PT school we had separate tests for lower abs and upper ab strength.

[@chrzanovskyyy6599]

@@MartinRiosFit got it, great video

[@iql-]

This is why I preach doing seated squats with a belt

[@Consistent_Sulpher]

U said that compound lifts will hit the core and that u dont need to hit them separately ? Also r these exercises done for the purpose of hypertrophy or endurance ?

[@itayn6422]

I think it's for people that lack ab development even after doing compound lifts. Also oblique training is essential for athletes and exrecising standing up don't hit the oblique, you need rotational movements.

[@MartinRiosFit]

Well said

[@Consistent_Sulpher]

@@itayn6422 aight thx

[@DarkLeoPlays]

Leon Edwards bed cardio routine 🗣💯💯

[@moneymakinmitch8130]

How do I progress on the decline sit-ups if I already do them with a 45lbs plate

[@moneymakinmitch8130]

Also what other good oblique exercise are there

[@animalscars3799]

add more weight then 🤷‍♂️ just like every other muscle do 8-12 reps and when you can add more weight and progressive overload

[@moneymakinmitch8130]

@@animalscars3799 how do I add more weight tho, I can’t hold 2 plates at the same time

[@itayn6422]

​@@moneymakinmitch8130do cable crunches on your knees

[@joh_kun5530]

Put a backpack Infront of you​@@moneymakinmitch8130

[@mr.kool-aid5011]

Can I do a side plank instead of a barbell rotation?

[@MartinRiosFit]

You can but that is a static lateral flexion exercise so it is different.

[@Toast2005]

You can probably try a variation where you rotate your abdomen in the side plank position

[@itayn6422]

If you can't do barbell rotations at your gym (or you train frome home) do russian twists (holding a weight in your hands if they're too easy) because they train spinal rotation just like barbell rotations

[@withereddimension8759]

How would you place this in a ppl split

[@MartinRiosFit]

Do one of the exercises after each workout.

[@officiallolbg]

​@@MartinRiosFit so, after my Workout, i have to atleast do one of these Exercises?

[@W3Ar33pic]

had to turn down the volume real quick😂😂

[@walalabengbeng9071]

Dragon flags for lower abs work too

[@petardjermanovic9563]

And that's why Leon Edwards has the best physique

[@alexc5967]

Hey brotha wanted to ask why does having a small waist make you a better fighter aka more asthetic genuine question keep up the good work 💪

[@MartinRiosFit]

Having a small waist doesn’t make you a better fighter.

[@alexc5967]

@@MartinRiosFit thanks for the reply I appreciate it.. yea I kinda didn't understand that aspect the reason I asked but want to learn more about the aesthetic physic and how it functions into athletisim

[@alexc5967]

I also wanted to say personally I'm more interested in functionality and performance rather than how the body looks but once again thank you for the reply bro

[@nuzaermustafa2166]

This is why Leon Edwards has the best abs in the solar system

[@chiggamanchild]

you said in a video from december 21 that ab workouts are pointless. Have you changed your mind or what?

[@cristianoalkhabbaz3717]

This is why leon got 1 ab

[@Inbound66]

Hello

[@MartinRiosFit]

Hello

[@perumksoaks]

are there any other alternatives to back extensons?

[@MartinRiosFit]

Supermans

[@THEREALSolitt_]

bro has a massive ego but still has the best advice ever

[@samvitatur4818]

So you don’t train for Hypertrophy?

[@juanvelasquez-perez7073]

wrestling workout?

[@ps5xboxseriousx407]

Is taking 6 precbried medication a lot for 22 years old and it for mental illness

[@user-dj5qr7us8s]

Yes

[@user-dg8gj3wi9n]

Leany edwards

[@JaydenLove-my2qu]

My Athlete core workout (Designed for martial Arts) Stability - (Extended Arm Plank) Lower Core - (Hanging Leg Raise) Upper Core - (Sit-ups) Obliques - (Russian Twist) Serratus - (Medball or DIp Bar scaptula plank raise) Perform for 1 set and do a variation or add a weight that you will struggle near 20 but aim to failure if you do body weight Do 5-6 out the weak And I have better abs then Leon Edward sorta like Bruce Lee

[@rjdraper205]

No carry ?

[@gibs40]

Sean pls reply back to this

[@incidentus7626]

5:25 and that’s why martin rios has the biggest female audience

[@xdandrew2697]

Mario fly me out to America and lets spar

[@amanul_2474]

This is why Leon Edwards is my biological father

[@Nadaa19127]

W

[@LucidityRemains]

Martin does face day and calls it a video

[@withereddimension8759]

Wouldn’t just simply standing while doing exercises build up the core

[@MartinRiosFit]

It does a good job but this is for extra emphasis of the abs. It's also important to do both static and dynamic ab exercises.

[@withereddimension8759]

@@MartinRiosFitright

[@blueberyjuice8242]

this is why i failed no nut november to leon edwards

[@karthiks6394]

💀

[@ytrevxnge5992]

don’t sleep on ab wheels

[@MartinRiosFit]

That is a core stability exercise. It’s a different kind of Ab exercise.

[@arkii5420]

Martin what exercises yoi recommend for your core to not get knocked around easily

[@karthiks6394]

Ronaldo >>>>>>messi

[@MartinRiosFit]

Messi is better bro, there's really no debate at this point

[@DarkLeoPlays]

No debate Cristiano the goat 🐐

[@karthiks6394]

The only thing I disagree with u and ur brother. Love ur content tho. Make fitness great again.

[@DarkLeoPlays]

Ronaldo is the goat both on and off the pitch 🗣💯💯

[@ekud5366]

Bro you speak too fast ,slow down

[@matthewmartinez3596]

Dowg you gotta follow a finance guru grifter to develop a better apartment