1. health and fitness
2. exercise

Abs
Revealed
Jonathan Ross ACE/NSCA – CPT
ACE & IDEA Personal Trainer of the Year
Discovery Fit & Health Fitness Expert
Abs Revealed Concepts – Stability & Strength for Show
• The abs don’t know how special they are!
• You can have great looking abs that are there when you need
them, too.
• Ab exercises are progressed in 3 stages
– ROCK: unloaded exercises focused on conscious muscle
activity
– PAPER: harder, loaded exercises using a single spinal action
– SCISSORS: hardest exercises combining spinal actions
Everything’s connected!
Anatomy of the abdominals
• Outer ab muscles - the “star”
–
–
–
–
Rectus abdominis
External obliques
Internal obliques
Erector spinae
Anatomy of the abdominals
• Inner ab muscles
“supporting cast”
–
–
–
–
Transversus Abdominis
Quadratus Lumborum
Diaphragm
Pelvic Floor
The Million € Question
• Is there such a thing as upper and lower abs?
Myth: Weight belts help prevent back injuries during lifting
• The transversus abdominis & internal obliques make a
natural weight belt.
• Weight belts push in…
– the abs react and push outward!
• “Don’t buy a girdle, build one!”
Myth: Crunches will give you flat abs
• Develop the abs just enough to make them look good
when your body fat gets low.
• High Reps? Low Reps?
Even Bigger Myth: You Shouldn’t Do Crunches
• Reality: This isn’t realistic…do BETTER crunches the Abs
Revealed way.
– Keep the torso more open
– Provide asymmetrical challenges
What’s the Purpose of Planks?
• Planks beyond 30 seconds are mostly a waste of valuable
training time you could be spending MOVING.
• Why??
Fat-Burning: It’s a process, not a zone
1. Fat released from cells
2. Delivered to muscles through blood
3. Burned in muscle cells for energy
Nutrition
• Fill Your Gut to Lose Your Gut
– Eat several times a day, but workout once
a day
(truly, food for thought)
When to Eat – 3 Guidelines to Follow:
1. Never skip breakfast
2. Always eat as soon as possible after a workout
3. Eat every 2-4 hours
The “Never” List
1.
2.
3.
4.
5.
Drink calories
Never skip meals
Eat fried foods
Consume sugars/grains at night
Eat trans fat
The “Always” List
1.
2.
3.
4.
5.
Eat veggies at every meal
Eat protein at every meal
Eat healthy fat
Plan, Prepare, Pack for nutrition on the go
Handle slip-ups as nothing more than what they are
The Abs Revealed Exercises – Phase 1
ROCK
PAPER SCISSORS
Bodyweight Exercises
1.
2.
3.
4.
5.
Reverse Crunch with Hand
Targets
Dead Bug with Arm and Leg
Movement
Harder Than It Looks (HTIL)
Crunch
Controlled “Negative” Crunch
Quadruped Draw-In with Arm and
Leg Movement
All videos available @
www.AbsRevealed.com/videos.php
Stability Ball Exercises
1.
2.
3.
4.
5.
6.
7.
8.
9.
Roll-Up on Knees
Side Plank with Ball
Reverse Crunch
Semi-Vise Crunch
Vise Crunch
Vise Crunch with Leg Roll
Shin Balance Leg Lowering
Plank – Elbows on Ball
Plank – Shins on Ball
All videos available @
www.AbsRevealed.com/videos.php
TRX Exercises
1.
2.
3.
4.
Leg Raises
Resisted Roll-Up
Assisted Roll-Up
V-Up
All videos available @
www.AbsRevealed.com/videos.php
The Abs Revealed Exercises – Phase 2
ROCK
PAPER
SCISSORS
Bodyweight Exercises
1.
2.
3.
4.
5.
Reverse Crunch (from floor)
Reverse Crunch (from bench)
Frozen Bicycle
Hanging Knee Raise (option:
add “bicycle movement”)
Hanging Leg Raise (option: add
“scissor movement”)
All videos available @
www.AbsRevealed.com/videos.php
Stability Ball Exercises
• Prerequisite to putting your body on the ball: find your
loading point
Stability Ball Exercises
1.
2.
3.
4.
5.
6.
7.
8.
Crunch
Arm Offset Crunch
Lateral Arm Swing Crunch
Torso Offset Crunch
Single-Leg “Quad” Crunch
Prone Plank “Running”
Lateral Rolling Plank
Plank with Knee Tuck (same
side elbow)
9. Layout Pike
10. Hip Roll
All videos available @
www.AbsRevealed.com/videos.php
About the Videos
Over 60 HD instructional videos of all
exercises in Abs Revealed
– downloadable: view anywhere
– set-up explanation & pointers for
performance
Available @
www.AbsRevealed.com/videos.php
Over 30 technique videos in iPhone app
– no audio
– very short (to avoid data use they
are embedded in app)
TRX Exercises
1.
2.
3.
4.
5.
6.
Elevated Crunch
Elevated Pike
Elevated Mountain Climber
Elevated Crunch and Body Saw
Kneeling Layout
Elevated Pull-Through
All videos available @
www.AbsRevealed.com/videos.php
Don’t do these……even if everyone else does.
– Partner Leg Throw
– Side Bend
– Fast Trunk Twists
The Abs Revealed Exercises – Phase 3
The Abs Revealed Exercises – Phase 3
ROCK PAPER
SCISSORS
Bodyweight Exercises
1.
2.
3.
4.
5.
Bicycle Crunch (from floor)
Flying Bicycle Crunch (with
medicine ball)
Hanging Knee Raise with a Twist
Bar Chop (with light barbell or
weighted bar)
Standing Oblique Cable Crunch
All videos available @
www.AbsRevealed.com/videos.php
Stability Ball Exercises
1.
2.
3.
4.
Kickboxer Crunch
Plank with Knee Tuck (opposite
elbow)
Lateral Arm Swing Rotation
Crunch
Hip Roll with “Thread-the-Needle”
All videos available @
www.AbsRevealed.com/videos.php
TRX Exercises
1.
2.
3.
4.
5.
6.
7.
Elevated Oblique Crunch
Elevated Pendulum Pike
Elevated Pendulum Mountain
Climber
Elevated Hip Roll with “Threadthe-Needle”
Side Plank with Reach Through
Side Plank with Tuck
Oblique V-Up
All videos available @
www.AbsRevealed.com/videos.php
Miscellaneous Exercises
(BOSU & slide board/discs)
1.
2.
3.
4.
5.
BOSU Double Crunch
Slide Twisting Knee Tuck
Slide Side Plank Tuck
Slide Hip Twist Pike
Slide Mt. Climber (2 leg or 1 leg)
All videos available @
www.AbsRevealed.com/videos.php
Abs Revealed Workout Overview
• When to train the abs: The “rules” and when to break
them
• Ab exercises should go after other exercises, but…
(there sure is a lot of “but” in ab training)
Resistance training exercises
– Workout A: Bilateral exercises, 4 sets 10 reps,
heavier resistance, slower
– Workout B: Unilateral exercises, 2 sets 20 reps,
lighter resistance, faster
Using Ab exercises – Abs Revealed Method
– Categorized as primarily Stability or Mobility
– In each workout, there is a specific number of
stability or mobility exercises to choose
– All exercises use both the inner and outer abs
– All exercises use equipment that you can use for
full-body workouts
Top Abs Revealed Concepts
• Differentiate exercises by
stability or mobility
• Know when and why to break
“the rules”
• Master the basics to get the
most out of advanced exercises
• Great abs are eaten, not born
Jonathan Ross
Contact: www.AionFitness.com
Book: www.AbsRevealed.com
Additional Sessions:
- Offset Stability Ball Training (tomorrow @ 11:20 AM)
- Personal Trainer v2.0 (tomorrow @ 1:30 PM)
Jonathan Ross Contact: www.AionFitness.com
Book: www.AbsRevealed.com
Additional Sessions:
- Offset Stability Ball
Training (tomorrow @
11:20 AM)
- Personal Trainer v2.0
(tomorrow @ 1:30 PM)