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Home Exercises to Get Perfect Bruce Lee Six-Pack Abs

Home Exercises To Get Perfect Bruce Lee Six-Pack Abs


who doesn't know the legendary DragonBruce Lee apart from his proficiency in martial arts his incredible physique was one of the staples of Lee success as an actor in fighter and his rock-hard abs are perhaps the most prominent feature of his ripped body but what did he do to achieve this result and is everyone capable of doing that well let's see in fact Bruce Lee trained extremely hard and led an almost ascetic lifestyle full of sacrifice it was one of the things that made him an icon for millions of people if you're not aspiring to become a living legend.


 you don't have to follow his example to the letter but if you're looking for the perfect six-pack thenBruce Lee's training schedule is probably the best there is just look at his abs and you'll see what I mean and if you think it takes some hardcoreregiment think again Bruce Lee is just five simple exercises his main secret was the number of reps he did the count went to hundreds and sometimes even thousands it takes a lot of stamina and strength not to mention the dedication he put into making his body perfect but his choice of exercises wasn't random in the least Lee did lots of research and after a while, he compiled the perfect training routine that would give him the most effective muscle shield both to make him stronger and protect him from blows ripped and visually appealing body was just a positive side effect today we're only going to talk about although

but if you want a article about bruce lee's whole body training routinelet me know down in the comments I'll be happy to tell you about it so here theyare the five core exercises that the legendary martial artist and philosopherconsidered the worthy of his attention when training his abdominals number oneadvanced sit ups sit ups ound like something basic but hey I did tell youit was all nothing special didn't I the way Bruce Lee performed them though wasa little different from your regular sit-ups so have a good lookfirst let's recall how to do a regular sit-up just in case lie down on yourback and put your hands behind your head with your legs bent at the knee plantyour feet firmly on the floor then raise your upper body trying to reach yourknees with your chest and after that slowly return to the initial positiondon't forget to exhale on the way up and inhale on the way down just don't holdyour breath for Bruce Lee's variation of sit ups you'll need either a sit-upbench or an abdominal Fitness board the process is basically the same only hereyou'll need to secure your legs on top of the bench or board with kneesslightly bent

The Sharper the incline of your bodywell on the bench the more effective the exercise moving upwards try to touchyour chest to your knees every time then hold the ABS contracted for a couple ofseconds and slowly return to the initial position yet there are even moreadvanced ways to do this exercise and Lee said that adding new elements toregular sit-ups boosts their effectiveness one of the best additionalelements is twisting your core for that when moving up with your hands behindyour head twist the torso and touch one of your elbows to the opposite knee thenrepeat with the other elbow switching them with each rep sit-ups are a singletarget exercise that engages your upper abdominals and intercostals the next onewill let them rest while beating the heck out of your lower abs number twoadvanced leg raises again a basic enough exercise that is ingenious in itssimplicity for better performance you might need a flat bench but if you don'thave one the floor will do lie on the floor with your arms along your body ifyou use a flat bench lie on it and secure yourself by holding the edges ofthe bench with your hands now as the name of the exercise suggests raise yourstraight legs up until your feet are pointing at the ceiling make sure youdon't work with your pelvis or hips it's your lower abs that should do thework hold the top position for a second ortwo and lower your legs back down don't let your heels touch the floor thoughlet them hang an inch above.

 it this will further engage your core and lower apps if you're looking for a more advanced version of leg raises and one that BruceLee preferred for that matter you're going to need a chin-up bar find one and hang on it with your legs straight now lift them up to the 90 degree angle engaging your lower abs and lower back down all in a slow and controlled way hold yourself firmly on the bar and don't let your body wiggle when lifting your legs three core twists finally something you don't see in every workouttextbook core twists work miracles when it comes to training your obliques and making your waist thin and wiry you'll need a light weighted bar or just a long stick for this exercise take the bar and put it across your shoulders behind your neck grip either end of the bar firmly with your hands and lean your upper body forward ideally you should stand at a 90 degree angle don't bend your waist oryou risk damaging your lower back now twist your upper body to the rightreaching the left end of the bar to your right foot.

 if you don't manage it on thefirst try don't worry it just means your core isn't that flexible yet you'll dobetter with time without any pause twists your core to the left and repeatthe same motion to the other side don't straighten up until you're finished withyour current set number four advance frog legsI mean kicks no I'm not just adding advance to every exercise to make a lookcooler it's how they work frog kicks areanother exercise that targets your lower absgiving you that six-pack you desire for regular frog kicks sit on the floor withyour legs slightly bent at the knees put your hands on the floor to your sidesand a bit behind you fingers looking forward lean back and balancing on yourpelvis raise your bent legs now move your knees to your chestmeeting them halfway and straighten your legs again without touching your heelsto the floor advanced Bruce Lee's version of this exercise looks like thishang on a chin-up bar straining your arms to hold you still bend your kneesand use your lower abs to pull them to your chest or at least as high as youcan if you're a beginner it's best to start with regular frog kicks switchingto advanced ones when you're ready 5 side bends the last exercise on thislist targets the outer lining of your abdominals making .

your obliques worklike there's no tomorrow you'll need a couple of dumbbells here no I'm notavailable grab one in either hand and stand straight feet shoulder-width aparthold your arms slightly tense hanging at your hips bend your upper body to theright until you feel some tension in your side hold this position for asecond or two and go back up then repeat the motion to the left so here's yourBruce Lee abs workout look simple but there are things you need to know thatwill probably make you think twice about that first like I said earlier Lee'smain focus was on the number of repetitions for each exercise he didfour sets of 50 reps totaling 200 reps for a single exercise and a fullthousand for the 5 of them sounds painstaking to me if you're at the verybeginning of your way to the top shape you shouldn't even try it though startwith as many reps as you can performing each set until exhaustion andtaking a minute of rest between sets also as intense as it all may sound thekey to well-developed abs is not to overwork them but to let them grownaturally don't strain your muscles too hard when you're at your limit insteadgo .

for fewer reps with every following set believe me despite the initialfrustration you might feel you won't be disappointed with your results laterfinally and every of dominoe workout with a set of staticmuscle contractions stand straight and squeeze your abs hold them for a coupleof seconds and release repeated about 20 timesstatic abdominal contractions are like stretching for your other muscles theyallow the ABS to relax and become more defined faster it's no secret thatmuscles require rest to grow and abs are of course no exception and finallycomplement your training routine with a balanced diet and aerobic exercise youmay develop rock-hard abs but if you want them to be clearly seen you need toget rid of a layer of excess fat covering up and what better to burn fatthan running or swimming working out is a complex process and youcan't achieve good results without following the rules good luck now wouldyou like to add something I didn't mention about Bruce Lee's trainingroutine let me know down in the comments if you learn something new today thengive this article a like and share it with a friend but hey don't flex your absjust yet we have over 2,000 cool articles for youto check out all you have to do is pick the left or right article click on it andenjoy abs be seeing you next time on the bright side of life

How To Get A Six Pack-Ultimate Step By Step Guide 

 What's up, guys? Jeff Cavaliere, ATHLEANX.com. So what are you doing for the next 22 days? I hope what I show you here today. I put together a 22-day ab workout. Guess what? We've simplified everything because I'm going to remove some of the excuses. We're not going to use any equipment, and we're not going to have to worry about all these different exercise variations. What we're going to do is give you a work out that adapts to your ability level and I'm going to pick 22 days as my day, and my target because we know that it takes about 22 days to develop a habit. If you can stick with this workout – it'snot going to take you long – if you can stick with this workout for 22 days in a row, who knows? You might be on your way to a whole new dedication to your body in fitness because you're able to stick to this. Here's what we're also going to do: we're going to make it adaptable to your current ability level.

 We do that with extinction style training. So with extinction, you're going to get a set target rep or a set time that you're going to focus on and try to last for each exercise. Six exercises here, following our normal progression for ab training. If you can make it that time you earn yourself another round. 10 seconds and another round of exercise. Advanced people can be at this, and can do this, and can finally get a challenge, no matter how advanced they think they are. If you're more intermediate you're going to maybe die off somewhere in between. If you're in the beginning stages of your training you can still try this. If you need an ab workout as an alternativeI'll link one in the bottom in the description below for that, but if you want to try this, go for it! If you reach extinction in every single exercise your first time through, so what? You're still getting good ab training in. So, guys, I'm going to lay out all the exercises for you, I'm going to describe what each one is working. Remember, we're going to have a different extinction goal for each one. Let's get started. Okay, first exercise: heels to the havens. We have a lower ab exercise. Why? Because we're taking the bottom half and we'removing it up on a fixed top half. 

So with the heels to the heavens, you see me doing here if you're a beginner and you want to try this you have two things you can do. You want to aim for pushing up, straight up through the ceiling, get your hips off the ground. Just don’t lower as much as somebody that's a little bit more advanced. Do this for 45 seconds. This is your extinction level. Again, if you don’t make it all the way through that's fine. You're going to move to the next exercise right away. If you do make it for the 45 seconds you get a 10-second rest and you have to repeat this exercise again. You keep doing that, resting 10 seconds after each completed round until you cannot make the 45 seconds, and then you move onto the next level. You see, this is how we accommodate people with all levels of ability. Nobody is getting away with an easy workout here. Moving on, now we're going to go bottom-up the rotation. Again, lower half moving, and rotating this time, on a fixed top half.

 We do that with our step through the plank. So look, here we're going to take our body, we're basically keeping the top of our body fixed here by keeping our forearms in contact with the ground, and the shoulders facing the ground. But we're going to rotate the hips as I step through, alternating from one side to the next. The idea here is, you're going for a 45 second extinction time. If you can last the whole 45 seconds you' redoing it again until you cannot. Next, we move onto our mid-range movement. Here we want to hit both the top and the bottom, moving together. We can do that with what we call our X-Mencrunch. For the first time, the extinction is nota time goal, it's a rep goal. But you understand what that means by now. 

The rep goal here is 12. You're going to do this exercise here. It's not easy, but you're not coming to all the way to a complete V-sit position here. You just want to bring your legs and your hands all together toward the top, and then come back down into this "X" position. Legs spread out and continue to repeat. 12 reps here is your extinction goal. Moving on we've got to hit the obliques, too because they obviously count. I tell you all the time. They taper in that midsection. So what we do is an alternating thread the needle. The alternating thread the needle is going to take the thread the needle exercise that I've demonstrated here before, and you're going to go opposite, alternating left and right. So you take it here, you reach up to the sky, from here you've got to thread the needle and reach all the way under. Don’t lose your balance. Then we come back out of it, come down, settle, and then repeat to the opposite side. Go all the way up, come down, reach through, come back out of it, settle in the middle, and go back. Extinction here is reps, once again. It's 10 to each side. See if you can make it all the way through. If you can; great job

. You just earned yourself 10 more to each side. If you didn’t we're moving onto the next exercise anyway. Okay, we've got two left here. The top-down movement comes first. What are we talking about? If the bottom-up was a fixed top and a moveable bottom, now it's trying to keep the bottom as stationary as possible and removing the top down on top of that. Now the jackknife is going to allow us to do this. There's a little bit of movement on the legs, but it's not the primary focus. So we get here in this position, you have your hands out, and arms out straight, and you're basically going to come up, do a crunch from the top, let the leg move up just a little bit higher than the other one, settle back down, and go to the other side. 

You keep going back and forth here. This is back to time again. We're trying to go for 45 seconds on this alternating jackknife. Let's go for it. Make as many as you can. When you reach extinction you've got one exercise left. All right, finally, we've got to go top down again, but this time with rotation. We do it with what we call a stationary bike. People do bicycles all the time, and they basically go so fast that they're actually not even contracting or working their muscles with any real focus, or attention. But with the stationary bike, we're forced to. So I get down on the ground here, knees come up to 90 degrees, hands go behind my head, clasping, 

or pulling on my neck, and whatI'm trying to do is literally keep a little bit of contraction here to that top – already contracted – pulled off the floor, shoulder blades off the floor, and I'm trying to rotate side to side. One elbow toward the opposite knee, the other elbow toward the opposite knee. Don’t move the lower half. Keep that stationary, hence the name. But basically, we want to make sure that were rotating from the top down. This is 30 seconds. This is not that easy. It's a lot harder than whipping away at reason one of those classic bicycles. 

You're going to get a lot more out of this. 30-second extinction. When you make it all the way through this– and really, when you fail to make it all the way through this – your workout has ended. All right, so there you have it. Again, simple. We're going to eliminate all the excuses. The equipment, the exercise variation, but not easy. I don’t think it's supposed to be easy. Nothing worth having should be easy. Give this one a try, no matter what ability level you are. If you can work your way up over the course of the 22 days then take advantage of that and go for it. guys, if you're looking for a program that puts the science back in strength, train you the way you should, allows muscles to work the way that they want to work; head to ATHLEANX.com, and get our ATHLEANX training program. That's what I said

. We train you as an athlete. This is just one glimpse of that. In the meantime, if you found the article helpful leave your comments and thumbs up below. Let me know what you want to see here on this website and I'll do my best to cover it for you in the days and weeks ahead. All right, good luck. See you soon. 

How to gain SIX PACK ABS FAST :

 All right, Scott Bernhard Bernard, talk to the people, man, let 'em know what getting ready to go down. - What's good, man? It's your boy, Scott Bernhard, aka the Vegan Beast, and I'm about to show you guys something very special today, all right? 'Cause a lot of people to ask me, "Scott, how do you manage to get a six-pack? "How do you manage to get so lean "and look so defined and cut?" I mean, for one, I eat very well. I eat very well, vegan. (laughs) Two, I train my core. I train my core. I tend to isolate my core a lot, even though I do a lot of compound movements that engage my core, I isolate my core, which is very important. 

And also, today, I'm gonna show you guys an epic core workout that you could do anywhere. You don't need a gym, you can just do it in your house, anywhere, anytime, don't matter. No gym, no problem, all right? So let me explain to you guys. There are four parts to the core. You have the rectus abdominals, the chiasmus abdominals, and the inner and outer obliques. Inner obliques, outer obliques, rectus abdominis, transverse, right here, and also the serratus anterior. It comes into place at times. But anyway, we're gonna work all four parts of the core today. All four parts of the abs today, all right? So all I need you guys to do is just get a mat and follow me.

 You see right here? This is my mat right now, my shirt, all right? So we're gonna get it in. We're gonna do at least 10to 15 reps of each workout, and I'm gonna call it out as we go, all right? Make sure I'm not gonna burn myself. (laughs) whoo, all right, we good. All right, so this is what we gonna do. We're gonna do 15 bicycles, and make sure after each set you rest five to 10 seconds. You wanna keep on going for hypertrophy. You don't wanna wait too long, all right? Chase the pump. Let's get ready

. One, two, three, go. One. Two. Three. Four five. Six. Seven. Eight. Nine. 10. Five. Four. Three. Two. And one, good job. Now we're gonna do something called bicycle hold. A three-second bicycle hold. We go for 15 reps. This is gonna really burn. Watch out, go. One, two, three. One, two, three, two. One, two, three, three. One, two, three, four. One, two, three, five. One, two, three, six. One, two, three, seven. One, two, three, eight. One, two, three, nine. One, two, three, 10. One, two, three, 11. One, two, three, 12. One, two, three, 13. One, two, three. One, two, three, 14. And 15. Whoo, (hands smacking)I'm feeling it already. It's a very advanced move. All right, now we gonna put our hands by our lower backs, so we can protect it, and make sure you drive the lower back into the ground so you don't end up like this. You see this right here? This is damaging your lower back. You're not working your core. 

You're overcompensating. You wanna isolate the core, drive it in. Now let's go. Flutter kicks. One, two, three, four, five, six, seven, eight, nine, 10. All right, so we did 10. Now I'm gonna teach you an advanced move. We gonna do rotate flutter kicks. Right here. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. And 10. Whoo, (hands smacking) oh my gosh. So the rotation, the rotation is causing a different spectrum within the core workout itself. Instead of you just being stagnant here, now that you're rotating you're causing muscle confusion. Now let's go, scissor kicking. Go, one. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. 13. 14. And 15. Whoo, stay with me y'all, stay with me. Now let's go. Switchin' it up. Alternating toe touch. Hands out. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10, five more. Five. Four, keep going. Six. Keep going, five more. Five. Four. Three. Two and one. 

All right, let's go. Good, good, of doing five more extra. It ain't over baby, it ain't over. Now let's go, we doin' in and outs, in and outs. Don't worry, we're gonna get to the obliques soon. Five, four, three, two, one. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. One. Two. Three. Four. And five. Whoo, (laughs) that's good money, that's good money. All right, get ready now. Imma teaches you something called the dragonfly step-ups. Very advanced move, but this is gonna rip your core to shreds before we get to the obliques. One, two, three, go. One, two, three, go. Keep going. One, two, three. One, two, three. Dragonfly step-ups. Three. Four. Five. Whoo, come on. Ah. Six. Seven. Whoo. Eight. Oh my gosh, this ain't easy man. Let's go, two more. Last one. Now hold it. Two, three, four, five, six, seven, eight, nine, ten. Whoo, good job.

 It ain't over y'all. It ain't over. Now I need ya to come here. We're gonna do some side planks. Gonna need to target those obliques. Gonna hold it for 10 seconds then we're gonna dive it in. One. Two. Three. Four. Five. Six. Seven. Eight. Nine, 10. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10, good job. Whatever you do on the left you do on the right. Gonna do it on the other side. I'm sweatin' like I stole somethin', y'all. Let's get it. Hold it, one, two. Three. Four. Five. Six. Seven. Eight. Nine. And 10, now dip it. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10, good job. We almost there. You're almost there, but almost don't cut it. Almost don't cut it. Now, let's go. With our hands on the mat, now we gonna do some oblique step-ups. 

Gonna work these obliques. Let's go, gettin' 10. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10, now 10 more, 10 more. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Whoo, all right, it ain't overGood Money, it ain't over. If you want it you gotta work for it. Nothing comes overnight, all right? We got two more movements left. All right, coming into the plank, but we still workin' those obliques. So now we're gonna twist it. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. And 10. Good job, y'all. Good job. It ain't over. Let's finish up, lets finish up the right way. Let's finish up the right way. Let's finish up the right way. We're gonna do 10 burpees. We gonna do 10 burpees. Let's finish up, 10 burpees. Burpees are the full-body workout, but you're really gonna engage your core. Let's go. One, two, three. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. And then. Whoo! Oh, baby, abs on fire. Listen, there's a reason why they call me Bernhard. Abs on fire. Transverse abdominis, rectus abdominis, inner, outer obliques, worked. I feel that hypertrophy, gains, everything. Oh my god, (laughs) whoo. I want you to try this workout, all right? Share this workout with anybody.

 Any and everybody. This is beginner-friendly. Change out the reps, advance, change out the reps, and keep it going, man. Listen, it's real, I'm out of breath right now. (laughs) - [Camera Man] All right, child. This is a nice six-pack abs workout that you could do at home with Scott BurnHard Bernard. Make sure y'all subscribe to his website, follow him on Instagram, links will be in the description box. Go ahead.- One more thing. Please, do not be afraid to ask me questions. I'm very active on my Instagram, very active on YouTube. Send me a message and I'll help you out, all right? - [Camera Man] Leave them in the comment section, man. Scott be respondin' to the comments, and you know, I'll be doing some Q and A's with him. He'll do some on his website, and like you said, man. - Let's get it, man. Work hard, burn hard. Scott Bernhard, I'm signin' out. Good Money, salute. - [Camera Man] Thank you, brother. 

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