workout exercises, workout routines

There is not a day that passes that I do not see an infomercial or someone at the gym that is doing an abdominal exercise or expressing to someone that they want sculpted and defined abs.

Along with a very good diet, it is possible to get that lean look that everyone desires, but you can’t just do the same old crunches and sit-ups that you see on television or in magazines.

At this level, in order for your body to get the results you strongly desire, you need to switch the old exercises with this three core exercises:

  1. Dragon Flag
workout exercises, workout routines

This is an advanced exercise that’s thought to be one of the most challenging core exercises.

Since I was into the intermediates level, it took me 3 months to master it. But the reward coming from this exercise was worth it. I mean this exercise kept me 4 pack abs even if I gained 15kg above, not mentioning the core strength that I got.

2. Windshield Wiper  

workout exercises, workout routines

This exercise is simply magic when we talk about strengthen your obliques and you core overall. Combined with the first one is the key stimulus for a cover magazine abs.

workout exercises, workout routines

The best part with this exercise is that you can do it on the floor or hanging on a bar. Personally I do this exercise on the bar.

3. Leg Raises

workout exercises, workout routines

Normally the first two are more than enough for an otherworldly abs. But in order to finish abs properly we’ll add some leg raises.

Same as the 2nd exercise, you can do it on the floor or on the bar.

workout exercises, workout routines

The key movement for this exercise is to lift your legs with your pelvis. Do not focus just to lift your legs up, because in this case scenario, you’ll work only the hip flexors and not the whole ab. It is good if you want only 4 pack, but if you want to have a 6 pack or why not an 8 pack, you have to learn to lift your legs up with pelvis.

In order to get an otherworldly abs you have to combine all this three exercises with a well balance diet in calories and macros and also, it has to be easy to follow and very sustainable for a long term.

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I started my fitness career in the begining of 2019. ”Johnny” is my real name adapted in english, and ”Rhino” is my nickname. My mission is to erase all the old myths about nutrition and fitness like: 6 meals/day, tons of cardio for fat loss, type of foods(healthy food/bad food), etc. I entered into the fitness industry because I wanted to lose fat and ”specialists” arround me couldn’t help me. I don’t mean they don’t even try, but all the things that I learned from them was ”Broscience” and it didn’t work very well for me. So I started my fitness journey alone and I learned as much as I could in order to lose fat and reveal my muscle and also anytime I got some news imediatly I helped all the gymbros in my gym. Now I want to help as many people as I can, to reveal their physique potential . Everyday I’m searching for new studies to complete my information in order to improve the results of my clients and mine of course. ”No citzen has a right to be an amateur in the matter of physical training. What a disgrace it is for a human to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates


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