1. How to Get Great Abs
After Fifty Years Old - A
Six Pack in 60 Days
No Sit Ups Required!
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2. Why Build Your Core?
The primary purpose of the core muscles are
to provide stabilization and flexion of the
spine as your body moves through space. The
core is the generic term for all the muscles
surrounding the lower spine. This includes all
the low back muscles as well as the abdominal
muscles.
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3. Your 6 Pack Revealed
The abdominals are comprised of the transverse abdominis, the left and right
internal obliques, the left and right external obliques and the rectus
abdominis.
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4. Inner Abdominals
The transverse abdominis (TA) is the deepest
layer of abdominal muscle and one you
probably have never paid too much attention.
It plays a key role in stabilizing the thoracic
spine and pelvis and is sometimes referred to
as the corset muscle for it’s ability to flatten
the belly.
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5. How to Get a Flat Belly
You probably have never directly stressed the
TA with an exercise. It is difficult to activate
directly but there is one movement geared
towards strengthening the TA. If you want a
flatter lower belly, you need to work on the
TA. More on that later.
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6. More on Abs
The internal obliques (IO), along with the TA,
make up the inner abs. The external obliques
and rectus abdominis are considered the outer
abs. The IO perform two basic functions; aid in
breathing as an opposing force to the
diaphragm and work in conjunction with the
external obliques (EO) to rotate, bend and
twist the trunk.
See muscle cross section again
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7. Your Six Pack Today
The rectus abdominis (RA) are the abs we all
care about. The RA is the 6-pack muscle that
becomes visible if your body fat is reduced low
enough. The RA is important for posture,
flexing the lumbar spine and holding the
internal organs in place by exerting intra-
abdominal pressure.
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8. You Are Only as Strong as Your
Weakest Link
The RA contracts hard when lifting heavy
things to stabilize the spine, transfer the load
into the legs and protect the organs from
excessive stress. A strong core is imperative to
remain injury free.
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9. The Rules of Great Abs
There are really two parts to building abs:
1.The first is performing the proper
movements to stimulate and build the
muscles.
2.The second is reducing your body fat to a
point where the abdominals, primarily the
RA becomes visible.
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10. Two for the Price of One
This presentation primarily addresses point #1.
What exercises are the best and most efficient
way to build strong abs? But don't despair. You
are in luck because the exercises that build a
strong core are the same exercises that blast
fat fast.
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11. Burn it Up
The best ab exercises are core stabilizers that
simulate real life movements. Complex, full-
body exercises that engage the largest
muscles of the body and burn a lot of calories
are best. Thats the key to fat burning; do
efficient work to maximize energy consumed.
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12. Eat Real Food to Tune Your Engine
The real deal for body fat reduction is
dictated by nutrition. What you eat will be the
determining factor in your ability to get the 6-
pack to show. And nutrition is the subject of
another article.
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13. What You Do Get
If you implement these exercises in a serious
way, you will be:
1. building strong abs in the most efficient
manner
2. performing exercises that also consume a
lot of calories
3. just a great nutrition plan away from 6-pack
abs (or something close)
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14. The Plan
What to do? What not to do?
No traditional sit ups or crunches. While they
do activate the abs to some degree, they are
not very efficient. In fact, a muscle called the
psoas, part of the hip flexors, is a primary
mover of the sit up. It has nothing to do with
strong abs.
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15. The A,B,C's of Ab Training
OK, this is what we are going to do. We will
perform exercises that:
1.require stabilization of the spine in the
vertical plane (standing up)
2.require stabilization of the spine in the
horizontal plane (in the plank position)
3.bending and twisting of the lumbar spine
continued ...

16. More A,B,C's of Ab Work
A continuation of ab movements we'll do
1. Move the pelvis towards the rib cage (like
lifting the legs)
2. Dynamic movements; pick stuff up and put
in down requiring a stabilized core through
a range of motion
3. And a specific move to train the transverse
abdominis
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17. Stay in Touch
Become an Abs Ninja
Get My Training Videos
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Now on to the core videos!
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18. Vertical Core Stabilization
Squats
A primal move. Use bodyweight or any of the many weighted variations. You
can't go wrong. Squat often and squat deep.

19. Vertical Core Stabilization
Goblet Squat
Another great squat exercise. Legs & core together.

20. Vertical Core Stabilization
Overhead Squat
This will surprise you. Most of us have poor thoracic spine and shoulder
mobility. You'll feel it here. Start with a very light weight.

21. Vertical Core Stabilization
Overhead Press
One of the standard lifts for shoulders, triceps and core. Any time you put a
weight overhead, the core must contract hard. Pressing is good for you.

22. Vertical Core Stabilization
Single Handed Dumbbell Press
Single-handed work presents an asymmetrical load which stresses the core in
another dimension.

23. Vertical Core Stabilization
Carries
If you think about it, the only practical reason for picking something up is to
move it to another location. Do your carries to stay in shape for real life.

24. Horizontal Core Stabilization
Push Ups
Everyone knows what a push up is but many don't perform them correctly. Do
full range of motion reps for the best results. A great exercise.

25. Horizontal Core Stabilization
Planks
Get your timer out for a great plank workout. Do intervals; hold for 45 secs,
rest for 60 secs & repeat until you are unable to continue.

26. Horizontal Core Stabilization
Renegade Row
This adds the asymmetrical loading effect which really makes this move a
more advanced plank-type exercise.

27. Horizontal Core Stabilization
Inverted Row
A reverse plank position combined with a back, bicep and forearm workout.

28. Horizontal Core Stabilization
Mountain Climber
This is actually a cross between a plank workout and leg lifting movement.

29. Bending & Twisting Exercises
T Push Up
Mix a chest, shoulder, tricep, plank and twisting exercise all in one. Now that
is efficiency.

30. Bending & Twisting Exercises
Wood Chopper
Just good stuff. Try swinging a sledgehammer (outdoors please) for even
better results.

31. Bending & Twisting Exercises
Floor Sweeper
Weighted or unweighted, this one hits the obliques hard. The weighted
version is done by holding a barbell or dumbbells with extended arms

32. Bending & Twisting Exercises
Duck Unders
Ever wonder why boxers have muscular, trim waistlines? Bobbing and weaving
builds great abs.

33. Leg Lifting Exercises
V Sit Ups
If you are going to do sit ups, pick one where hands and feet are both moving.

34. Leg Lifting Exercises
Hanging Knee Raises
Add a twisting finish to incorporate the obliques; left knee to right elbow,
right knee to left elbow, etc. This one works really well.

35. Leg Lifting Exercises
360 Degree Back Rolls
This works surprisingly well but looks kinda funny.

36. Leg Lifting Exercises
Skin the Cat
These were easy in 3rd grade. Once you can perform Hanging Knee Raises
pretty well, try the old Skin the Cat. It will shred you.

37. Leg Lifting Exercises
Abdominal Hold/Knee Raise
A simple alternative to Hanging Knee Raises (HKR) if you don't have an
overhead bar to hold. A good starting move if you can't perform HKR's.

38. Dynamic Moves
Kettlebell Swing
Gotta swing the bells. A full-body, endurance workout including core
stabilization. If you do nothing else, get a kettlebell and swing it.

39. Dynamic Moves
Deadlift
One of the foundation exercises. Both standard and straight leg versions are
great for core strength.

40. Dynamic Moves
Power Clean
A must-do exercise for power and overall fitness . A real fat blaster.

41. Dynamic Moves
Thruster
The thruster rules for fat burning efficiency and building a strong core.

42. Transverse Abdominis
The Vacuum
And finally the one exercise you can do to strengthen the TA and get a flatter
stomach. The vacuum can be done lying face down, kneeling (as shown),
sitting upright in a chair or standing up. Exhale first and them suck your navel
in towards your spine. Hold for 10 secs. Release and then repeat. It's harder
than you think.

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How to Get Great Abs After Fifty Years Old - A Six Pack in 60 Days