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Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Conditioning
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

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Brink's Bodybuilding Revealed
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Burn the Fat Feed the Muscle

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6 Popular Ab Machines Put To The Test

Interviews
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Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
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Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?


 
The New Method For Six Pack Abs
By Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Fat Loss Expert
www.AbStrengthGuide.com
www.DoubleEdgedFatLoss.com

Slow abs training is now over.

It’s time for a new era.

Training for six pack abs takes strategy. Understanding how to properly utilize your abs as stability muscles in all exercises will quickly improve your six pack abs training results. However, in order to be able to utilize your abs to their full capacity, you have to first know how to recruit them. This is where most people get lost... at least until now.

I’ve developed a sure-fire method for ‘turning your abs on’ with each and every exercise you do, beginning after the first 5 minutes of your exercise program. There’s no way around it, and you simply cannot fail. I’m more than excited to share this method with you - are you ready to see major change in a very short period of time?

I’m going to teach you exactly what to do if you want to ‘activate’ your abs in every exercise you do, throughout every workout. If you think about it, this is going to make ab rollers feel like dinosaurs, and crunches seem as silly as those electrical stimulation devices you see on TV. You will literally be working your abs out for every rep of every exercise you do, and your midsection will be begging for a break when you’re all done.

Your six pack abs results are about to improve exponentially.

• Step 1 - Fatigue out your extremities completely.
• Step 2 - 100 reps glutes
• Step 3 - Fatigue out your extremities completely.
• Step 4 - 100 reps abs
• Step 5 - Rest 4-5 minutes and repeat, involving more of your trunk musculature with each exercise of each circuit.

Let’s take a look at each one of these steps in greater detail, with an explanation for each.

Step 1 - Fatigue out your extremities completely.

Example Set:

1. Squat & Dumbbell Presses - Light weight, as follows:

• 10 reps slow, 10 reps medium, 10 reps fast - repeat until fatigue or form broken


 


2. Push Up Superset on Knees - 3 Push Up Positions, alternating to fatigue, as follows:

• Diamond (close grip) Push Up, Standard (shoulder width) Push Up, Wide Grip/Mid Pec (hands as far apart as possible) Push Up.

         
 

This goes against most modern teachings of ‘proximal stability before distal mobility’ and should be used with caution. The reason people usually teach you to work trunk muscles first is so that your little muscles (muscles in your arms and legs) won’t give out and collapse on you when you’re lifting a heavy weight. However, we’re taking the neurological signal from our trunk, spreading it to our extremities, and then never bringing it back to our trunk.

In this step, what we’re doing is depriving our arms and legs of oxygen, forcing blood out of our extremities, and producing lactic acid there quickly. Since our bodies will hold onto our blood and oxygen regardless, it’s a strong bet that this oxygen is moving centrally, or towards our trunk. In a sense, we’ve now supersaturated our trunk muscles with blood, nutrients, and oxygen. We are primed for Step 2.


Step 2 - 100 reps Glutes

Example Glute Exercise:
Straight Leg Bridge On Ball
Lay on your back, placing your heels into the ball avoid stabilizing with your arms as much as possible. Emphasize squeezing your glutes to ‘levitate your bottom off the ground’ & go fast!

• 100 reps


  
 

Your glutes and lower abs are a pair. If you’re like 99% of people out there, you have a difficult time recruiting your lower abs. By focusing on glute activation exercises second, once we have the oxygen present to endure more reps, we are actually targeting our lower abs, or pre-activating them for what’s to come.


Step 3 - Fatigue out your extremities completely.

Example Set:

1. Side Step Squat With A Rotational Plate Press - Start with your feet together, take a large step to the right, keeping your left foot on the ground, then squat and stand onto only your right leg while drawing your left knee towards your right shoulder. Simultaneously, press a rotational plate press into the air. As you return the plates towards your chest, shift your weight back into the wide squat position with your left leg on the ground and perform in reverse as you stand.

• 10 reps slow, 10 reps medium, 10 reps fast - repeat until fatigue or form broken

   



2. 3 Position Bicep Curls With Dumbbells - 3 Curling Positions, alternating to fatigue, as follows:

• Palms forward (Bicep Curls), Palms inward (Hammer Curls), Palms backward (Reverse Curls)


     

It’s time to shift focus back to our arms and legs, but this time our abs are working to stabilize us, reduce risk of injury, and become a part of all exercises. We are now working our abs involuntarily, but driving more oxygen and blood to them at the same time through the aforementioned method above.


Step 4 - 100 reps abs

Example Abs Superset:

Inversion Abs & Abs Wheel - Alternate each exercise to fatigue, until you reach 100 total repetitions.

1. Inversion abs is to be done on a decline bench, with your feet towards the floor. Keeping your legs as straight as possible, while pulling through your abs, drive your legs into the air so that your spine is curved and you are slowly returning down towards the bench, one spinal segment at a time. As your low back approaches the bench, be sure to keep it as flat against the bench as possible to activate your transversus abdominus, or human waist belt.


   


 

2. Abs Wheel - similar to a push up position on knees, begin with abs wheel underneath the center of your chest. Now, maintaining tension between your shoulder-blades, slowly guide the abs wheel out in front of you, without dipping or bending your back. Maintain an abdominal tremble throughout. As you return the abs wheel to the starting position, be sure not to shift your weight posteriorly, as this will take away much of the effect.

• 100 reps, alternating between exercises each time you reach fatigue.


 
 

Ok, so it’s time to test our ability, with no rest whatsoever, to really challenge our abs to hit the next level of strength and endurance. Because we have supersaturated them with oxygen, our aerobic abs fibers (about 80% of the abs fibers the average person has) are primed for the best performance of our lives. Now it’s time to really challenge ourselves to do the impossible, and force ourselves to go above and beyond what we ‘know’ to be our limits. It’s time for the new era for our abs.


Step 5 - Rest 4-5 minutes and repeat, involving more of your trunk musculature with each exercise of each circuit.

Adequate rest is necessary to derive as much from the following set. By involving more of our trunk muscles with each successive set, we are essentially teaching our bodies to always activate trunk muscles when using our extremities. This is a good habit to form to reduce risk of injury, and it also serves our greater purpose of teaching our bodies how to turn every exercise we do into an abs exercise at the same time.

Why spend your days exercising body part after body part, isolating one muscle group after the next?

Why spend so much time in the gym?

It’s no longer necessary. It’s time that you learn how to exercise as much of your body as possible, and to do it quickly.

I’m here to support you, if you’re ready to take the next step. Join the thousands of people who already have - I’ve prepared a video presentation that will teach you all sorts of tricks just like this one and you can see it right here:

www.AbStrengthGuide.com

 

About Dr. Kareem

Dr. Kareem Samhouri specializes in helping people around the world reduce bodyfat and improve joint health at the same time. Dr. K, as he is affectionately called by his patients and clients, has spent time in over 19 different countries, lived with 2 different families abroad, achieved fluency in Spanish, speaks conversationally in Arabic, and has studied multi-cultural sociology. He believes that geographical and socioeconomic barriers no longer need to exist for good health.

In the fields of Physical Therapy and Personal Training, Dr. Kareem is well respected as the authority on ‘Neuro Fitness,’ emphasizing that your central nervous system can assist in communicating with your body for faster and longer lasting fitness results. Fortunately, the language of the CNS is universal, and it can be applied to people all over the world, independent of their particular living situation or workout environment. Through proper communication and cultural sensitivity, Dr. Kareem intends to offer a new solution for fitness, one that allows for individual differences and societal incongruences.

Dr. Kareem has had the pleasure of working for some of the top rehabilitation facilities and sports gyms in America. He is the founder of the Master Therapist & Master Trainer Certification, owner of Global Fitness LLC - Physical Therapy & Personal Training, the NBC Philadelphia’s 10! Show Fitness Expert, and he is the founder of Bucks County’s first Medical Mastermind that strives to unify medical minds in Bucks County for improved healthcare. By the age of 28, Dr. K has already authored six books, created a workout-at-home DVD series, and educated over 10,000 fitness professional on how to bridge medicine and fitness through proper communication strategies with medical professionals in their communities.

Dr. Kareem strives to help people around the world by assisting them with their fat loss and rehabilitative goals. His programs are well recognized as the best programs for “getting rid of pain and fat” as fast as possible. He utilizes advanced physical therapy concepts to exploit how your nervous system works and help you get results as fast as humanly possible. Check out his great books at:
Double Edged Fat Loss.com and
AbStrengthGuide.com


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