Who do you know that’s making these 3 abdominal training mistakes?
It’s time to get into the nitty gritty and expose 3 of the most common ab training mistakes that millions of toned ab hopefuls continue to make.
But I know you don’t make these mistakes, right?
After all, you’re learning how to train more effectively now. This will help even more.
Before we get to the video, here are a number of random “vertebrae” pictures (of the lumbar spine). These will make more sense once you watch the video…
Alan Zielonka
Hey Yuri!
Thanks for the video on Ab mistakes. Looks like I’ve been doing some of these “old school” ab exercises for awhile now. Your info has helped me prevent the damage to my back. Thanks
Question about the plank. My bad shoulders will not allow me to go into the “plank” position. Can you recommend an alternative?
Thanks again.
Alan
m
Yuri, keep up the good work.
I am learning so much from your videos. You are very informative and you explanations are so easy to understand. I do the ab roll outs with the stability ball in my strength training sessions. As for side plank, I still have not mastered the full version it but I will try out the modification you have suggested.
Thank -you so much for being so generous with your time and knowledge. You are making a difference.
mgill
Hi Yuri!
Keep up the good work. I am learning so much from your videos. Thank-you for being so generous with your knowledge and time.
I do stability ball roll outs. As for the side plank, I still have not mastered the full side plank but I will try the modification you suggested.
Thanks. looking forward for your next video.
I had posted a comment but it disappeared. So sending it again.
sabrina
wowwwww…. great info!! thanx a lot .i shall be surely adding these in my workouts ,but can u tell how many reps and sets i should b doing to get results?
Wizz
Hi Yuri
Great video and information as always!
The bottom of my spine is very arched in a ‘c’ shape that causes my stomach to stick out. I lie on the floor with my heels in towards my bottom, knees to the ceiling and then from this position I push my spine flat to the floor, hold for 5, and then release and then repeat for about 5 minutes. I try and do this first thing in the morning and last thing at night. In your opinion am I doing the right thing, if not what would you suggest.
Tanks Yuri
Love Wizz
Ben
Hi yuri, another great video by the way. I know this is off subject and not your field but i am actually trying to gain weight and add mass to my frame. I have been eating healthy foods in a caloric surplus but have only been counting protein and calorie numbers. I have read numerous times that people should be tracking all macros (pro carb fat) in order to achieve maximum results. Again, i know this is not you but as a proffesional in nutrition i was wondering what your opinion is on this. Vince delmonte’s site gives you no info on this. Is it nonsense? i don’t want to start counting everything if it is a waste of time.Thanks again for your great info and hard work.
Ben
Liverpool uk
Nick Williams
Hi Yuri,
I bought your “Amazing Abs Solution” yesterday. At the beginning of the first exercise, I heard you say that you assumed that we’ve done the 5-minute dynamic warm-up first. Could you tell me where I could find that said warm-up?
Thanks,
NIck Williams
Yuri
We didn’t include the warm-up in the original program but I’ll emailing our AAS clients this week with a dynamic warm-up that you can use.
Sott
Nice Yuri,
Couple questions….
On the side planks…. What do think about holding a dumbell up in the air with your off arm when you in the plank position….
Also What about when you are in the side plank position, moving your hips vertically. I had a trainer teaching that but it seems it might be causing the spine to do the same thing as your side bends??
Yuri
The dumbbell in the air is fine. The up and down side plank is ok as long as the range of movement isn’t excessive.
Henry
Maybe, but why spend money on a book?The only thing that will give you abs is keeping your body fat pearcntege (BFP) below 11%. You can do a thousand crunches a day, but if you’ve got a BFP of 15% you’ll have laundry on that washboard. The actual pearcntege differs for each person (we all store fat differently).Do about half an hour of cardio every day, and a few anaerobic lifts to increase overall calorie expenditure.
Eric
Very important knowledge we are getting here.
Mary Ringel
Anatomically speaking, you are saving alot of discs from injury with these tips. Thank you for these free tips. You are a wonderful asset to our fitness world!
Edita
Very useful video! It’s hard to think how much damage one can do to their body without having proper knowledge! Thanks Yuri!
Joan Hartsough
Thank you so much for these tips! I belong to a gym and they showed me how to use the machines to ‘crunch my spine’ – ouch! I’ve been doing those very exercises you demonstrated that are harmful to the spine over the long haul. My lower back has been sore doing these exercises for a month. I’m so grateful you posted these! I’m making changes for the better because of you!
Raeann
Thanks, Yuri. I’m also wondering if you have any suggestions for modifications if there are shoulder issues?
Nenzo Cruz
I have a question : though its a little off tangent — but similar to the stability v mobility issue you brought up here. I remember someone telling me one that circular movements with the knees can only bring harm (ie. the BJJ one were you lie down and rotate both legs in the air, the knees as pivot points, or simply when standing and lifting one knee up and making small circles with the raised knees as the pivot )
So do the knees follow the same principals you enumerated here re the spine? Afterall i think stability is more important for knees over mobility? But “flexible” knees are so important in Brazilian Jiu Jitsu — should I stop these movements regardless? Thanks!
Yuri
Your knees should ONLY be flexible in the flexion and extension. They should give way side to side or even into hyperextension. That’s why we have muscles around our knee and ligaments within it.
Emma
Hi Yuri,
I was wondering what I could use as an alternative to the ab wheel for the roll out exercise. The Swiss Ball looks like a great idea. I’m wondering whether a medicine ball would also work?
Yuri
Med ball might be tough since it doesn’t glide as easily as an ab wheel or stability ball. A roam roller also works well.
Zaty
Hmm, just tried this for kicks n’ giggles. Thought it was falriy easy compared to doing a front elbow plank for 5 minutes straight. I think the [short] resting periods between switching positions allows for this to be completed with ease. I’ll try doing these holds for 30 seconds in a few minutes, see how that goes. This just made plank holds fun. Lol
jo
Morning,
im inerested in the ab solution, but I have had 3 kids and still have a gab in my stomach allthough I dont have a fat or flabby stomach I know the gab is there and have a sore back can this help??
thanks
lyle
Good one Yuri!
Acacia
Hi Yuri,
I’ve recently started watching your videos for new ideas to use in my yoga classes but I am concerned about your advice to not twist the spine. If the hips are not fixed in a machine and the twist is held the goal is to increase the spines flexibility. Proper alignment in these types of postures is to keep the hips stable. Does this put too much pressure on the spine? I practice yoga everyday and I want o make sure that these repetitive movements will not result in an injury in the long term for myself or my students.
Love & Light,
Acacia
PS My favorite pose is the side plank
Yuri
I’ve done many twisting poses in yoga and it’s a catch-22 because you think you’re increasing your “twisting” range of motion but what is going on beneath the skin (within your lumbar is different). Remember, we don’t want a “flexible” back.
Natasha
Hi Yuri,
Just one abs question: Are the two exercises below useless crunches?
Would it still fall under the category of “useless crunches and sit-ups” if I were to lift my legs over or at the same level as my head?
I would also put my feet under a sturdy furniture and lift my entire upper body (very fast). By doing all this, I have noticed some abs after awhile, but then I started listening to some trainers who tell you to stop doing this (yet they do demonstrate the same abs exercises and I’m just confused). Do you think the above mentioned exercises are considered crunches and are useless?
I was more fit prior to listening to experts. What do you think I should do? Should I stop working my abs altogether? I mean, I had noticed that it worked. I had lots of time and decided why not work out for 2 hours? That’s what I did but had stopped…….
Emma Attwell
Hi!
That was really helpful! I’m already doing full side planks, but the other two exercises look great! I’ll give them a go today!
Emz