Overview
The speaker shares a personal history of extensive abdominal surgeries and nerve damage, then details a targeted abdominal workout routine, focusing on overcoming limitations and achieving effective results.
Personal Background and Abdominal Challenges
- Speaker had severe vascular disease leading to removal of colon and multiple abdominal surgeries.
- Surgeries caused significant damage to abdominal tissue, resulting in diastasis recti and ongoing weakness.
- Experienced nerve damage and tingling for several years after surgeries.
- Speaker closely monitors what ab exercises work or do not work due to unique circumstances.
Abdominal Workout Routine
- Leg Raises: Primary lower ab exercise, performed hanging or with a BOSU ball for greater stretch.
- Speaker recommends sets of 8–10 reps for themselves, but acknowledges stronger individuals may do 15–20 reps.
- Uses straps to support grip and prefers straight legs to minimize hip flexor engagement.
- Consistency with leg raises helps maintain a flat, engaged lower abdominal area; lack of consistency leads to abdominal protrusion.
Upper Abdominal Focus
- Rope Crunches: Targets upper abdominal muscles by bringing torso towards pelvis.
- Emphasis on exhaling and “sucking in” abs during each rep.
- Recommended three sets of 15–20 reps for most; speaker does 8–10 reps per set.
Transverse Abdominis Activation
- Lat Pulldown Crunches: Focuses on the deep transverse abdominis muscle.
- Key cue is pulling the belly button in towards the spine and exhaling fully.
- Feeling discomfort in the abdominal region indicates correct muscle activation.
- Three sets of 15 reps recommended.
Ab Routine Frequency and Variations
- Speaker usually does leg raises four times a week; other exercises about once a week.
- Suggests others may do all three exercises 2–3 times weekly or adjust based on personal response.
Addressing Common Questions and Misconceptions
- Squats and deadlifts do not cause a wider waist unless direct weighted oblique work is performed.
- Avoiding direct oblique exercises is key to not thickening the waist.
- Stopping squats/deadlifts can make waist look bigger due to reduced leg and back size.
Recommendations / Advice
- Focus on leg raises for best lower ab results, incorporating rope crunches and TVA work as needed.
- Do not worry about waist thickening from compound lifts; avoid direct oblique training if concerned.
- Experiment with routine frequency and volume to find what works best individually.