Get Abs the Right Way (FULL WORKOUT)

Summary by Krater

Dr. Aaron Horschig explains how to build usable core stability across three planes of motion using exercises like suitcase carries, bear pose pull-throughs, and around-the-world carries, and provides a four-day training split to integrate them.

From the video

Answers: How do I build core stability across all planes of motion?

• frontal plane core stability
• sagittal plane core stability
• transverse plane core stability
• suitcase carries
• bear pose pull-throughs
• around-the-world core exercises
• core training programming

Exercises

• suitcase carry · kettlebell · 3 to 4 rounds of 30 to 45 s
• suitcase deadlift · kettlebell
• mixed grip suitcase carry · kettlebell · 3 to 4 rounds of 30 to 45 s
• bear pose pull-through · kettlebell · 3 to 4 rounds of 30 to 45 s
• around the world · kettlebell · 3 to 4 rounds of 30 to 45 s

What it concludes

• Traditional ab workouts that focus only on flexion do not help you unless you have low body fat percentage.
• The true role of the core is to control spine motion to create power, maintain better posture, and decrease the risk of injury.
• Suitcase carries work the QL muscles to limit side-to-side spine motion in the frontal plane.
• Bear pose pull-throughs stabilize the sagittal plane by keeping the spine flat and preventing arching or flexing.
• Around-the-world carries and loaded carries in the transverse plane teach the spine to resist twisting action.