How to Build & Sculpt Your ABS with These Exercises | Mind Pump 2085

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00:00 Intro
01:00 When it comes to aesthetics, one muscle almost always tops the list for both men and women. These are the muscles of the core: The abs, the obliques, and the transverse abdominis.
05:35 The muscles and actions of the core muscles.
09:03 #1 - The Abs, their attachments, and common myths.
Best developing exercises: Hip flexor deactivators, Physio ball crunches, reverse crunches, and leg raises.
16:47 #2 - Obliques, their attachments, and common myths.
Best developing exercises: Cable chops and twisting sit-ups.
23:00 #3 - Transverse abdominis, their attachments, and common myths.
Best developing exercises: Vacuums.
29:41 Stabilizing movements (for the whole core): Planks, counter-rotation movements, and heavy walking movements.
32:00 How to prioritize your core muscles in your programming?
Related Links/Products Mentioned
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LAUNCH SPECIAL: MAPS Bands, Retail for $97, with $30 off during the launch. The public price is $67. Includes 2 E-Books: Bonus #1: Ultimate Bodyweight Training Guide (Retail: $47), Bonus #2: Quick Meals for Health; Fitness (Retail: $47). Money back guarantee, Ends Sunday, May 28th. *Coupon Code BANDS30 at checkout*
mapsbands.com
May Promotion: MAPS Prime or MAPS Prime Pro or the Prime Bundle 50% off! *Code MAY50 at checkout*
mapsfitnessproducts.com/
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[@Rtr.AmanJha]

I can never stop listening to Sal 😭🙏🏻❤

[@EiLpigreco]

This was honestly one of the most valuable episodes of MP lately, for me

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@EiLpigreco]

@@MindPumpShow Oh my gosh thank you SO much!!!

[@user-vo9le5zm4w]

Abs are made in the gym but revealed in the kitchen, keep up the work guys 🤝

[@319jmp]

Abs are made in womb, built in the gym, and revealed in the kitchen. Just a small note as we all have abs beneath the bodyfat.

[@meatbasedvegan4859]

@@319jmp abs are stored in the balls

[@319jmp]

@@meatbasedvegan4859 only those with 10-packs

[@sf-hk4ew]

Worked in the gym, fed in the kitchen and built in your sleep.

[@fireblaster9961]

Haven’t herd that before

[@Christinelsa]

This episode was one of the most informative and helpful I’ve heard in a while, and that’s saying a lot for MP! LOVE the master class style episodes. Y’all are amazing teachers, and the free education you provide is truly an amazing way to give back to the world. Knowledge is power, very appreciated by this mom of 2 ❤

[@ambermulder1866]

Working on my core has been key to reducing back and shoulder pain. Great content. Thanks for the practical advice.

[@zangites]

Can’t wait to try these. Learned a whole lot in this episode. Then again, I learn a lot in your episodes.

[@gerardoriveroll7346]

Definitely will be applying some of this in my routine. Thanks for the masterclass!

[@tommyj1811]

Been doing farmers walks, and overhead carries on your recommendations. Game changer, Thanks as always.

[@domeniccamarena10]

Thank you for everything Mind Pump, completely changed/ improved the fitness game for myself and the people around me

[@melaniebrunell8720]

Happy to trade in doing a thousand crunches for the ab exercises the guys recommend! Thank you for the consistently wonderful content!

[@glennbruce8285]

Great discussion! The info on training the Transverse Abdominis is something I had not considered and may help me tremendously with a specific need. Thank you!

[@Sweet_T316]

Thank you for another amazing, insightful episode!

[@markt6864]

Such critical info and couldn't have been happier to have found this video. Through a hurt back and knowing I needed to strengthen my core I went on a journey to gather up all the info to do so, found your videos and y'all have tied it all together perfectly.. Kudos for all you do and always keeping it real.

[@MaTToLife]

Great podcast guys. Love the info. Thanks.

[@top500reviewer]

Love the great information you guys provide. Thank you.

[@claymonaro68]

Monday Masterclass love it. Lookin for a new program and seeing the No BS 6 pack clip has inspired me to get that one. It's winter here so this is a great trigger to start now and be beach ready for summer

[@conmon4]

Been listening to you guys for a while now and this was one of my favorite episodes. Keep it up!

[@Pommelwaffel]

so far i keep listening to everything you release on spotify and on this youtube channel since january and i try to listen to many old podcasts from you whenever i can. january i was at 32% bodyfat (after losing 32kg) and last month i was already at 25%. your videos help me so much to stay focused and be patient and just to keep working out. i want to hit 20% bodyfat and i am rocking it! thank you for your amazing content

[@marthalampropoulou]

Keep up the good work guys You are helping us be better athletes and trainers

[@MyLifesJourney24]

Dude so many facts explained so simply. Thank you guys

[@blakewallace1270]

I will be focusing on abs now. I can’t squat much after a year without back pain. Continually help me address what I need to incorporate. I always suggest people to follow you guys. Thank you!!

[@maryannjenkins2020]

Mind pump has taught me so much!! I’ve been doing abs wrong until I found you!! Thank you!!

[@jorgegama4234]

Just purchase the new bands workouts! Super excited to add the bands to my routine!

[@totally_not_zieee]

Love this content.. I used to train my core a lot when I was doing triathlon. 👌

[@mdjardinado]

I have been following your advice for so long so getting stronger is my main focus, but I'm not going to lie, on my trigger sessions, I try to work my abs as best as I can. Great Show!

[@michaelschiller9570]

The timing of this hits well... I really wanted to focus on proper training and form for the core. Thanks guys... have a safe Memorial Day everyone.

[@arandununez1529]

This is my favorite show to watch while im driving i love mindpump!!

[@xXToxicRaiderXx]

I'm amazed how you guys just release quality content right after another

[@jean-baptistepepin4183]

Thank you for this episode

[@TeamNoFlyZone]

Been using the no BS abs mod for half a year now and they are definitely starting to pop now since I'm building them!

[@scottbennett3765]

Chase the health and get the aesthetics. Chase the aesthetics alone and you'll lose both. Get after it Mind Pump Fam!!! Let's go!!!!💪💪💪

[@JUMPstudio1]

Finally some abs content related. I've been avoiding abs routine specifically after getting into powerlifting. But after i get into climbing sport (which is require all body strength) its become a must to train (not for aesthetic side) but rather to became a better climber. Thanks for the insight 🔥

[@elizabethjahnke1351]

I just got the No BS 6 Pack program recently and I'm so excited to get started with it. I don't even care about a 6 pack, but having extra core strength is super appealing to me! I'm so glad I've learned about how to do ab exercises properly from you guys :)

[@khareembruce8832]

thank you again gentlemen for another great video, I always used to stay away from doing abs by themselves because I was too uncertain of what to do right. and of course watching these fitness influencers mixing plyometrics, and HIIT proclaiming it to be a fat burning ab workout made things more complicated. But now I know a very simple way to work out the abs, and that it doesn't need to be high reps as well, like how Adam was comparing it to calf raises. So now I know the foundation for a simple ab workout, and also low reps on calf workouts. farmer carries, reverse crunches, or regular crunches with my back flat on the floor, band/ cable chops, vacuum sucking in stomach move. and they don't require me doing 15-30 reps😃

[@veerasofiacoaching]

I wached some youtube vids from you about abb workouts 🤯 blew my mind. Started to do my crunches accordingly and feel different allready! My abbs have always been weak. And as i have had two kids and had a rupture of the abdominal muscles because of the bregnansies i have had trouble connecting to my abs... Stomach vacuums have helped me also! Thank you! ❤

[@SavvyBroadcasting]

Wow, great info. for the strengthening the transverse abs, Never realized why I slimed and strengthened my body but still had the pouch. Thank you

[@viktoriamidtmoen7692]

Great episode, i will try out the recommended exercises and switch up my rep ranges, i Had never thought of the rep ranges when it comes to abs

[@chriswiersma]

Currently running a 5 day split, ULAUL! I do a mix of Bands and calisthenics and hitting abs hard. Looking forward to MAPS Bands!

[@gush9759]

Maps BANDS!! Perfect for me since I travel for work!

[@norwindareyes3095]

Thanks for answering my question about Abs! You guys are awesome!

[@ledwallet4477]

Cheers dudes, very helpful !

[@adamgonzalez9642]

Morning mind pump brothers! Have a blessed day lads 👊🏼💪🏼🙏🏼☀️

[@robertjames3538]

Juat started your 6 pack program for the second time, gotta get these abs poppin' for summer!!

[@nancykismarton9923]

My goal for 54 is strong core, defined abs. Loves your podcast ❤️

[@319jmp]

The anti-rotation exercise Sal refers to at <a href="#" class="seekto" data-time="1178">19:38</a> is called a Palloff press. It is a phenomenal strengthening exercise for the obliques. You can do it with bands or cables. The only exercises that have come close to that for me are an ab roller in a diagonal pattern or a scissor pushup, but the Palloff press you can progressively overload overtime.

[@jessicacarroll6243]

An roller in a diagonal pattern is borderline a torture technique 😂

[@kylelarson1003]

Keep up the good work!

[@macmclark65]

Good timing fellas! I'm on a goal to get them abs poppin. Finally at a good place with my metabolism, running a cut at 2,600 calories. Your podcast has been priceless in getting me to this point! 💪

[@Juventudguerrera1687]

What's the amount of calories you estimate you burn daily?

[@macmclark65]

@@Juventudguerrera1687 right around 3kcal, that's my maintenance intake for no weight fluctuations.

[@shoaibfurqan675]

Awesome Episode! Mind Pump Encyclopedia

[@EvilMrRogers411]

Yeah, def counter to what I've heard all my life to do many reps instead of adding weight. Episode over and all caught back up, now time to listen to all the beginning episodes up until I started listening to you guys.

[@ndi5670]

Love your show (watching on KZbin right now.) . Following the podcast as well. Keep up the great work. I was about to buy some bands but I’ll hold off for now.😉

[@strike396]

I remember the first time I did side planks and really felt the obliques, so crazy how we use these muscles all the time but only during strength training do we really attune to that mind muscle connection.

[@afp7153]

New to your channel. First saw Sal on Chalene Johnson's channel. Watch several episodes now and have learned so much. Can't wait to watch more. :)

[@TheAustin2099]

MAPS bands, yes please!

[@annettemartinez4063]

At 59 this has been the hardest for me. I have such weak core. Have always had a belly even at 14% BF a few hrs ago. Will implement your guidance.

[@stephdegoede8316]

Thanks to you guys I did cable chops for the first time today. Initially I felt like my weight-side glute was contracting quite a bit (probably bc I was pushing off that leg). So I looked straight down, kind of like down the valley between my pecs, and I noticed that my hips were kind of rotating with my torso. I then used this as a visual que to get the right body part interaction - ie, when I looked down and compared my torso and lower body, the latter had to be completely still compared to the former. Kind of like those old He-man action figures. I don't know if this is correct, but it felt right.

[@haniobeidi849]

In the right time for the summer.. any mind pump avid listener knows there is way more than simple actions but understand the whole picture

[@Slughornable]

These guys have bocome a life changer

[@carlosm6597]

Hell yeah let’s get it 🔥💪

[@donaldwindland]

I do a core routine after every lifting day to keep my core tight and strong, and to help with my back pain and movement. I find it essential.

[@faganfit572]

My daily dose of Mind Pump is here. Let’s hit that core👊🏾.

[@Didi-oi8uz]

Just in time, this summer the abs will be revealed thanks to mind pump!

[@ryankelly7495]

Sal can I borrow your biceps to show off this summer?💪🏾🤣

[@jabberwookkee]

I started training my core like my other muscles just over a year ago. Heavier weights with failure in the mid teen rep range. I've seen more and faster progress in my abs and obliques than any other part of my body in that time. Even with body fat percent in the mid 20s, my abs aren't popping out but I can see them for sure and I haven't even started cutting

[@stormrhode2330]

Like you guys mention, a lot of people really struggle to connect to their core, especially when performing lying face-up core exercises (such as bicycles, and leg raises) and hanging exercises like toes-to-bars. A cue that I've found really helps with the former is to raise the shoulder blades and upper back off the floor first. This usually sets the lower back against the floor and helps with engagement (and disengagement of the hip flexors). For hanging exercises, I usually instruct to breathe out of the stomach when lifting the legs. This also emphasizes utilization of the core. With a couple exceptions, hanging core exercises tend to be a bit more advanced. I haven't had many students/clients perform them. They're some of my staples, though. Once you really learn how to perform them and you've grown the strength, they can be incredible for the core.

[@micahwilliams3795]

People underestimate the importance of the core. Not just for aesthetic but also for athleticism and preventing low back pain. As a PTA I can tell you I have people working there core a lot.

[@joshhoobler5769]

[@youss-pm]

I took your Instagram subscription... There is already some good core exercices fully explained by Justin there 😜👍

[@grovepeate3316]

Ricard Barathy was instrumental in my core training back in the late 70's.

[@MindPumpShow]

Nice!

[@3cardmonty602]

I’m 62. I have a very strong core because I’ve worked it everyday for over 40 years. So strong that after open heart surgery to replace a defective valve I was able to get myself out of bed just using my core.

[@chrisginoc]

You are a legend. Way to live fit. Hope I can still be working out at the same age

[@gehacktes]

can you make a video about HIIT running, short workouts and how effective it is?

[@andlo3455]

Keep up 👍

[@mtstans]

I have a six pack, but I keep it in the cooler. Although I'm working on fixing that no BS stylee.

[@pricalica3]

It’s like Mind pump reads my mind I was just thinking about abs and what exercises to do 😇

[@janetplanetexperience]

Thank God for Spanx!

[@Jorge-pl6qx]

Please!! Need the bands work out plan!

[@greasemonkeyfitness]

How long until stomach vacuums "hold" the TVA? I feel like I've been doing them consistently (along with training and engaging at work) and my gut just still pops back out unless I consciously "engage".

[@pbmustard1830]

Aww yeah ab-solutely!!! 💪✌️

[@JayDen-gm7cf]

Masterclass! 🤤🤤🤤

[@SwaggDollazZ]

How do you know you are doing the hangin leg raises correctly?

[@amperage8032]

Are the farmer carry’s best to do unilateral or both weighted? When deciding weight selection are there any suggestions? I definitely need to work on my transverse abdominals. It’s such a hard muscle to develop and strengthen - I have the pooch. Thank you guys for a great episode.

[@BigBusiness02]

The reason people tend to use the hip flexors as opposed to the abs when doing ab exercises is because the psoas is a stronger spinal flexor than the abs partly because it actually attaches at the lumbar spine whereas the abs do not. because of its origins it also flexes the trunk laterally and rotates it contralaterally. And even though spinal flexion is a secondary movement for both these muscles (the primary function of the abdominals is compression of the abdomen, not spinal flexion), the spoas still works more directly on the spine in all motions than the rectus abdominus does. It's direct action as a lumbar flexor is part of the reason the posterior pelvic tilt that physical therapist cue so often works well in taking the psoas out of the movement. It takes eliminates their secondary function of lumbar flexion.

[@bladetasticknives5712]

I have a question in regards to bracing your abdominals during a heavy lift such as the back Squat and deadlift. I have always used a belt when going heavy, drawing in air into my abdominal area, then bracing (Tightening). How should I breathe and brace if I’m not using a belt, thanks 🙏🏼

[@irena-mariequinton3549]

This was so useful. I had a few Aha! moments. I probably haven’t had decent core anything since having kids. Excited to add some more useful core training.

[@Christinelsa]

Imagine if we got this message out to all the moms with that lower belly pooch!!

[@irena-mariequinton3549]

@@Christinelsa honestly the number of times they probably criticize something they worry they can’t improve while being freaking superheroes

[@meatbasedvegan4859]

"Abs are not a sign of power, they are a sign you don't eat enough" - Jf Caron, 9x Canada strongest man

[@ahipokeful]

If we dedicate time to train abs with isolation movements discussed here with slow and steady reps maximizing engagement, do you suggest resting the abdominals to allow for recovery as you do for other muscles? I.e. not train them over consecutive days as part of a training split over the course of the week? Or can you "afford" to train abs every day?

[@janetplanetexperience]

I've been working on my abs for 50 years. The best I can hope for is people will notice my muscles not my belly!

[@bigpicturegains]

Me on the abdominal machine -- doing slower more controlled full range of motion, no more than 10 reps -- often times reaching near or being at muscular failure by the end of a set -- with sufficient rest periods between sets, watching 👀 the person next to me do rapid high rep cardio style Ab training 🙄

[@hectortheone23]

And just take dedication and discipline

[@coachyvonnegrossi]

Subscribed and bell notification done. Resistance band would be a great tool to add to my exercise equipment. 😊 You are so right about not needing to be really shredded in order to have defined abs! I'm a 54 y/o woman fairly new to resistance training, and I get visible abs just by increasing weighted ab and oblique exercises. I was blown away because I thought I had to get really low BF in order to see them. I'm still learning how to do them without injuring myself, however, because I think I have used too heavy weight which affected my hip hinge something or other.

[@naresht939]

I've been working anabolic and I enjoy and hate the core component of it. But i know in due time my abs will be revealed ( the second i start dieting)

[@ECR9419]

This episode will go viral in year 2085. Just wait for it

[@Prettysurgtechbabe]

How do you train obliques without making them boxy?

[@myhumps2730]

Apples have a well developed core

[@BallNinMyKitchn]

Been on TRT for 5 months but my Johnson isn’t johnsoning..am I doing something wrong?

[@WGAGENCY]

Going to give this ago after years of not training core directly because of the old "core get enough work with compounds lifts" saying. My core has been weak all my life.

[@TwinQuan]

Yeeee

[@rithiksharan]

These guys somehow know what i am focusing on.

[@TazBo-wd2ig]

I had a bet with a friend we are both skinny fat. I went with the walking 10k steps and weight lifting, eating less than 500 Maintenance and 1lb protein per pound of body fat. He went with just running every day. I looked a little better he went super skinny. Now he’s building muscle so easily because he doesn’t need to consume so much protein and his six pack is visable while I’m still holding on to a lot of fat.

[@Burkhimself]

Man, that’s hard to believe….where can I take my 6-pack to trade for my money 🤑😂💪🏼

[@hawardilgur3979]

I think you can train your abs everyday without compromising anything