ab workouts with resistance bands Core Carving Ab Routine (JUST 4 MINUTES!)

Get a ripped six pack with this program - http://athleanx.com/x/ripped-365
Subscribe to this channel here - http://bit.ly/2b0coMW

Here is an ab routine that you can do in your home that will take just 4 minutes to complete. This is derived from Vince Gironda’s “Ring of Fire” ab routine. The purpose of this ab workout is to gain extreme neuromuscular control of the muscles of the core so that you can get them to participate spontaneously when needed (during other big lifts or while competing in sports).

The way this ab routine works is by starting with the easiest of the 6 movements to control, which is the top down rectus abdominus crunch. The goal here is to contract the rib cage towards the pelvis as hard as you possibly can. If you have good mind muscle linking of this area you should actually feel the muscles in your abs either cramp up or just feel an intense burn. This is a positive sign and one that you should be aiming for on each of the movements in this routine.

Next you move onto the lower abs by contacting the pelvis into a posterior tilt. The tension in the band that you create before each exercise needs to be maintained throughout as well. You basically want to be able to generate tension in your abs that ensures you have good voluntary control of the region. Aim for a 10 second maximum contraction in each of the positions demonstrated.

The next area to focus on is the internal obliques on your right side. This can be achieved by rotating your torso to the same side (to the right in this case). Squeeze your internal obliques as hard as you possibly can for 10 seconds and then immediately move right into the external obliques. Here you can rotate your shoulders in the opposite direction (to the left) to target the right external obliques. A small bit of side bending towards the right side will intensify the contraction even further.

Keeping this ab routine going, you have to make sure you do not forget about the importance of the back in attempting this complete core workout. The first up is the quadratus lumborum muscle. This is the area that sits right about in the kidney region. Lean back at an angle and hike up your hip on the right side to really contract this often overlooked but crucial core muscle.

Finally, finish out the first leg of this ring of fire ab routine workout by leaning back and contracting the lumbar paraspinals. This is your attempt to get the christmas tree action going on in your lower back and to get the muscular control over this often dormant set of core muscles.

From here, repeat the same exercises for 10 seconds each as you work your way back to the beginning. Immediately without rest, proceed to do all of the same movements on the left side (working to the back and then back around to the front). This entire ab routine will take just 4 minutes but it will burn a lot! The more efficient you become at contracting your core the more this will actually feel uncomfortable. If you really can’t feel the contractions then you need to work more on this until you do.

For a complete workout routine that will get you abs while building your entire body, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. See exactly how top professional athletes are able to build muscle while staying ripped year round.

For more ab workout routines and exercises for abs that you can do at home, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

ab workouts with resistance bands Core Carving Ab Routine (JUST 4 MINUTES!)
11,011 Likes	11,011 Dislikes
371,902 views views	8.61M followers
How-to & Style	Upload TimePublished on 25 Aug 2016

Related keywords

ab workouts for beginners,ab workout routines at home,abs workout routine at home for beginners,exercise 14.1 class 11,triceps musculation,ab routine athlean x,jeff cavaliere quien es,burning eyes,intense ab workout routine at home,six pack routine and diet,ab workouts bodybuilding,workouts bkool,ab workout routine video,abs workout routine at home,jeff cavaliere rutina,jeff cavaliere mets,fatmagul cast,abs workout gym virtual,chest meaning in bengali,ab workouts youtube,workouts gym,athlean-x oro gratis,chest specialist,tipsnaps,abs routine pdf,good at home ab routine,biceps reflex,absence seizure,abs workout routine for females,abs workout pro,tips de maquillaje,fitness your way,fatf,package tracking,workout fitness,tips para bajar de peso,workouts app,killer ab routine at home,triceps exercice,fatty liver,absol,workouts at home,workouts for flat stomach,fitness quotes,fitness near me,tips de estudio,workouts crossfit,absentia,fat man,pack n play,athlean x abs,chestnut,packers roster,father of management,fitness models,fitness evolution,workouts events,good home ab workout routine,ab workouts at gym woman,burning man live stream,exercise of the lost doll,exercise meaning,biceps after babies,6 pack ab workout without equipment,ab workout routine youtube,abs workout,ab workouts for 6 pack,exercises อ่านว่า,athlean x review,biceps brachii function,triceps biceps,six advocaten,sixpack,absolut juice,fitness tracker,absurd,abs workout chloe ting,ab workout routine for mass,jeff cavaliere height,হোম,triceps court,athlean x hombros,fatema,fatmagul,ab routine with kettlebells,chest infection,chester le street,abs workout routine calisthenics,athlean x youtube,triceps extension,abs workout routine advanced,abs workout apk,triceps sural,fatakesto,abs routine bodybuilding forum,father's day 2019,exercises using adjective,abs workout app,triceps barre,killer ab workout routine at home,ab routine for six pack,athlean x español opiniones,ab workout routine weekly,great home ab routine,tips rosario,6 pack ab workout for beginners,ab routine for mass,abs workout gym,burning korean movie,package store,workout music,abs workout machine,athlean x program pdf,burning amazon,triceps anatomie,six pack workout videos in home download,athlean x pdf español,beginner ab workout routine at home,jeff cavaliere dieta,six pack exercise,ab routine bodybuilding forum,6-pack ab workout by equinox,ab routine youtube,exercise during menstruation,ab routine no equipment,exercise machine,full ab routine at home,home minister,father of chemistry,six pack routine gym,exercises แปลว่า,6 pack ab workout female,sixty fruits,triceps dips,abs workout routine at gym man,athlean-x plata descargar,packers schedule,fitness singles,biceps stretch,abs workout routine men's health,sixt rai,six pack workout at home,best home ab workout routine,exercise benefits,exercises for oblique,easy home ab workout routine,abs workout routine bodybuilding,ab workouts without weights,ab workout routine for definition,home ab workout routine,sixth june,fatigue,intense home ab workout routine,athlean-x en español,abs routine home,workout plan,abs workout with weights,athlean-x,abs routine with weights,home ab routine,abs workout pal descargar,jeff cavaliere wife,tips para adelgazar,ab routine for beginners,ab workouts at the gym,exercises on conditional sentences type 1,exercise for weight loss,exercise song,athlean-x program,pack and play,abs workout routine reddit,tipsarevic,biceps femoris tendon,sixt hoofddorp,sixt contact,workouts for arms,pack rat,ab workouts with medicine ball,great at home ab workout routine,burning godzilla,athlean x español descargar gratis,fatty liver treatment,exercises for pelvic floor,ab workout routine with dumbbells,athlean x carbs,ab workout routine female,abscess,ab workout routine pdf,exercises for rotator cuff,ab workouts to do at home,workout quote,athlean-x training system,home loan,tips para una entrevista laboral,biceps workout,6 pack ab program,absinthe,packing cubes,biceps exercises,burning man,home ab workout routine video,burning mouth syndrome,workout แปลว่า,best at home ab workout routine,fitness 19 hours,abs routine for mass,jeff cavaliere antes y despues,sixt autoverhuur,exercises for glute,abs routine gym,men's ab workout routine at home,workouts for runners,six sieraden,athlean x abdominales,ফটাফট,good ab workout routine at home,exercises แปล,ab workout routine with equipment,biceps tendinitis,ab workout routine gym,fitness 1440,abs routine for girl,6 pack abs routine bodybuilding,six pack workout download,exercises present simple,biceps muscle,abs workout beginner,biceps tenodesis protocol,jeff cavaliere wikipedia,triceps corde,burning man map,ab routine for runners,abs workout routine in a week,abs workout alexis ren,ab workouts for home,abs light,biceps brachii,chest freezer,ab routine for athletes,exercises for sciatica,at home ab workout routine,burning man 2019,triceps elastique,chest measurement,burning man dates,ab workout routine at home,tips para ahorrar,exercises for lower back,workouts by katya,fitness watch,weekly ab workout routine at home,packers vs raiders,exercises for back best,biceps curl,six pack workout video,burning bright,workout abs,abstract definition,abs workout routine app,athlean-x instagram,packers score,athlean-xtm - youtube,jeff cavaliere memes,six pack exercise machine,ফাটাফাটি,chester bennington quotes,home icon,home decoration,packers raiders,exercise for back pain,fitness blender,ab workout routine reddit,tips para el cabello,package tracker,home picture,ab exercise routine at home,workout schedule,sixnine,chest congestion,workouts traduccion,athlean xero,six pack abs routine and diet,workouts exercise and training plan pdf,chester bennington wife,athlean x program,home theatre,homeopathic dose,absolute value,six pack exercises at home with pictures pdf,athlean x app,fitness pal,best home ab routine,absolute zero,six pack workout at home without equipment,workout chest,tips para dejar de fumar,six pack routine reddit,triceps machine,at home ab exercise routine,athlean x biceps,athlean x program free,abs workout pal,biceps tendon rupture,abs routine intermediate level,athlean x supplements,tips de uñas,home depot,chest pain in right side,workouts en casa,chester university,workout คือ,exercise 9.2 class 12,athlean-xtm age,workouts freeletics,six and sons,workout station,ab routine pdf,exercise 1.2 class 12 maths,six pack exercise images,home youtube,packback,six sigma,biceps tenodesis,home ministry,ab routine bodybuilding,fitness 19,ab routines for women's workout,ab workouts with weights,exercise to reduce stomach fat,exercises things in the classroom,packing list,exercise to increase height,chest tightness,workouts at ifit.com,chest workout,burning man tickets,exercises on prefixes and suffixes intermediate level,burning down the house,ab routine reddit,home ab routine reddit,workout motivation,exercises present simple tense,tips para estudiar,absolute,six pack workout program,workout routine,chest pain gas,father and son,chester bennington,quick at home ab routine,home alone,biceps femoris,home logo,tipsbmx,great ab workout routine at home,abs workout youtube,6 pack ab workout at home,home ab workout routine no equipment,burning bush,father of finance,ab workout routine with weights,fitness equipment,workouts gmt,tips para dormir,chest of drawers,jeff cavaliere instagram,burning maggie rogers,athlean-xtm,athlean-x plata,jeff cavaliere medidas,fitness connection,fitness sf,six pack abs routine at home,abs workout routine women's,ab workouts standing up,abs workout plan,ab workouts in bed,6 pack ab workout,sixtijnse kapel,great ab routine at home,tips para picadas,6 pack ab workout bodybuilding,abs routine reddit,abs workout routine,abs workout routine with weights,athlean xero pdf,abs workout at home,six pack workout videos free download,workouts for beginners,father,ab routine gym,fitness factory,daily ab workout routine at home,pack up and go,abs workout routine for beginners,biceps tendon tear,tips para cuidar el medio ambiente,home tutor,six pack workout images,chest indrawing,home loan bd,jeff cavaliere wikipedia español,burning tree country club,workout at home,triceps poulie,ab routine for bad back,triceps jambe,home design,workout meaning,ab workout routine for flat stomach,burning sensation in foot,best ab workout routine at home,home alone 3,abs workout routine at home without equipment,exercise music,home economics,biceps tendonitis,athlean-x inferno max/shred,jeff cavaliere español,exercise quotes,jeff cavaliere opiniones,jeff cavaliere net worth,athlean x login,exercises on paragraph writing,ab workouts while pregnant,abs workout routine at gym,abs workout routine for six pack,burning love,abs routine for runners,sixt amsterdam west,tips de belleza,jeff cavaliere biceps,absolute unit,sixhaven,workout ออกกําลังกาย,chester,biceps and triceps,absentia season 3,ultimate ab workout routine at home,absentia season 2,abs workout routine pdf,abs workout pal apk,workout program,exercise 11.1 class 12,exercise cycle in nepal,abs workout 10 min,workout back,tips para cuidar el agua,packman,athlean x español,packers,jeff cavaliere athlean x,six pack exercise video,fitness classes near me,athlean x pdf español gratis,six pack training,workout quotes,ab routine t nation,ab workout routine athlean x,burning sage,jeff cavaliere piernas,6 pack ab workout challenge,abs workout darebee,athlean x program pdf download,triceps poulie corde,six pack exercise at home,abs routine for beginners,six pack ab routine,triceps barre au front,exercises definition,triceps brachial,workout song,abstract,best at home ab routine,ফটো লে,ab workouts that work,6 pack ab plan,abs workout routine for male,fitness centers near me,biceps tenotomy,ab workout routine 30 day,ab workout routine for runners,homeopathy,triceps trx,six pack abs routine-women,ab routine for lower abs,athlean x instagram,best ab routine at home,tips para uñas,6 pack ab workout and diet,6 pack ab exercise,workouts significado,ab workouts with dumbbells,triceps femme,ab and leg workout routine at home,six serie,abs cbn,packers depth chart,workout leg,good ab routine at home,fathers day,abs workout routine girl,packapalooza,exercise of grandmother,home door design,abstract art,ab workout routine for women,six pack exercises at home with pictures,exercises and technical solution in calculus,exercise video,ab workout routine for beginners,fatima sana shaikh,triceps poulie basse,abs workout descargar,jeff cavaliere abdominales,fitness center,workout app,daily ab routine at home,at home ab routine bodybuilding,six flags,6 pack ab workout no equipment,ab routine with weights,ab workouts to lose belly fat,6 pack ab routine home,athlean-x oro,burning house,abstinence,exercise of about love grade 12,biceps vs triceps,exercises for lower back pain,jeff cavaliere abs,workouts to lose weight,six pack plan,ab workout routine with machines,sixt,ab and glute workout routine at home,athlean x pdf,sixt amsterdam,chest pain,pack pride,ab routine for women,sixt busje huren,ab workouts with ball,