Why You Can't See Your Abs (Fix It!)
41sDirectly addresses a common frustration and offers a solution with a weighted ab workout, creating curiosity and engagement.
▶ Play ClipAI Summary
This video presents a 9-minute weighted ab workout designed to target the entire core using a plate (5 lb, 10 lb, or 25 lb). The routine consists of six exercises performed for 60 seconds each, with a focus on lower abs, rotation, and stability.
Chapters
1
Introduction and Setup
00:01
2
Lower Abs: Plate Pass Reverse Crunch
00:29
3
Bottom-Up Rotation: Hideaway Twisting Leg Raise
01:54
4
Core Stability: Russian Twist and Press
03:33
5
Rotational Stability: Plank with Plate Drag
05:06
6
Top-Down Rotation: Rainbow Bridge
06:40
7
Final Exercise: Plate Circles
08:15
8
Conclusion and Next Steps
09:51
[00:01]
Workout Overview
A weighted ab workout using a plate (5 lb for beginners, 10 lb for intermediates, 25 lb for advanced) to make abs visible. Requires only floor space and 9 minutes.
[00:29]
Plate Pass Reverse Crunch
Targets lower abs by pushing the plate under the tailbone during a reverse crunch. Heavier weight increases friction and stabilization demand. Perform for 60 seconds.
[01:54]
Hideaway Twisting Leg Raise
Lift shoulders off the ground holding the plate, then raise legs until toes disappear behind the plate, then twist the torso. Creates bottom-up rotation. 60 seconds.
[03:33]
Russian Twist and Press
Keep legs elevated off the ground for core stability. Twist and press the plate overhead; higher plate pull backwards increases intensity. 60 seconds.
[05:06]
Plank with Plate Drag
In plank position, drag the plate alternately across the body, reducing contact points to one forearm and two feet. Builds rotational stability. 60 seconds.
[06:40]
Rainbow Bridge
Top-down rotation move: make a rainbow arc with the plate while keeping shoulders off the floor. Alternately wipe plate left to right and right to left. 60 seconds.
[08:15]
Plate Circles
Top-down focus: make big clockwise circles with the plate, keeping shoulder blades off the ground. Switch direction at 30 seconds. 60 seconds total.
[09:51]
Consistency and Next Steps
Encourages daily practice. Offers meal plans and supplements at athletext.com, and suggests a 7-minute ab workout for those who find 9 minutes too long.
This 9-minute weighted ab workout effectively targets the entire core through six exercises, emphasizing lower abs, rotation, and stability. Consistency and proper form are key to seeing results.
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95% Legit"The title accurately describes a 9-minute follow-along ab workout that delivers on its promise."
Mentioned in this Video
Tutorial Checklist
1
00:29
Perform Plate Pass Reverse Crunch for 60 seconds: push plate under tailbone while curling up.
2
01:54
Perform Hideaway Twisting Leg Raise for 60 seconds: lift legs until toes disappear behind plate, then twist torso.
3
03:33
Perform Russian Twist and Press for 60 seconds: keep legs elevated, twist and press plate overhead.
5
06:40
Perform Rainbow Bridge for 60 seconds: make rainbow arc with plate, keeping shoulders off floor.
6
08:15
Perform Plate Circles for 60 seconds: make big clockwise circles, switch direction at 30 seconds.
Study Flashcards (9)
What are the recommended plate weights for beginners, intermediates, and advanced?
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What are the recommended plate weights for beginners, intermediates, and advanced?
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5 lb for beginners, 10 lb for intermediates, 25 lb for advanced.
00:01
How long is each exercise performed?
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How long is each exercise performed?
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60 seconds each.
00:29
What muscle group does the Plate Pass Reverse Crunch target?
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What muscle group does the Plate Pass Reverse Crunch target?
easy
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Lower abs.
00:29
In the Hideaway Twisting Leg Raise, what does 'hideaway' refer to?
medium
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In the Hideaway Twisting Leg Raise, what does 'hideaway' refer to?
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Lifting legs until the toes disappear behind the plate.
01:54
What is the key focus of the Russian Twist and Press?
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What is the key focus of the Russian Twist and Press?
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Keeping legs elevated off the ground for core stability and balance.
03:33
How does the Plank with Plate Drag increase difficulty?
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How does the Plank with Plate Drag increase difficulty?
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By reducing contact points to one forearm and two feet, requiring rotational stability.
05:06
What is the Rainbow Bridge exercise?
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What is the Rainbow Bridge exercise?
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A top-down rotation move where you make a rainbow arc with the plate while keeping shoulders off the floor.
06:40
In the Plate Circles exercise, when do you switch direction?
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In the Plate Circles exercise, when do you switch direction?
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At the halfway point, 30 seconds in.
08:15
What website is recommended for meal plans and supplements?
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What website is recommended for meal plans and supplements?
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athletext.com
09:51
💡 Key Takeaways
🔧
Weighted Ab Workout for Visible Abs
Provides a scalable weighted ab routine that can be adjusted for different fitness levels.
00:01
🔧
Plate Pass Reverse Crunch Targets Lower Abs
Demonstrates a specific exercise to isolate the lower abdominal muscles using a plate for added resistance.
00:29
🔧
Plank with Plate Drag for Rotational Stability
Shows how to increase plank difficulty by reducing contact points and adding a dragging motion.
05:06
⚖️
Consistency is Key
Emphasizes the importance of daily practice for visible results.
09:51Full Transcript
[00:01] good place, but you still can't see your abs. It might be because you're just not I'm going to show you a weighted ab workout that you can use either a 5 lb plate for beginners, a 10 lb plate for intermediates, or a 25 lb plate for
[00:17] abs to make them stand at attention. All you're going to need is just a little bit of space on the floor here in 9 [music] minutes. Let's do it. The first exercise up is this plate pass reverse crunch. And this one's going to hit the
[00:29] lower abs with this bottom up movement. The weight is going to be pushed underneath your tailbone as you curl up, which requires a that you get enough of a lift on the tailbone [music] from the work of the lower abs and also that you
[00:41] accomplish the pass. The heavier the weight, the more friction as you try to push it across and the more stabilization needed. You do this for 60 seconds. If needed, you can rest pause your way all the way through.
[01:36] [music] hey hey
[01:54] a hey a called the hideaway twisting leg raise. So here what you do is take the plate and [music] engage the abs by lifting the shoulders up against the weight of
[02:07] gravity. Now the idea is the rest of the movement is what's happening with the legs. You want to get them lifted to the point where the toes disappear or hide away behind the plate. Once you lose sight of the toes, then you twist the
[02:19] torso at the bottom. Again, creating that bottom up rotation and intensifying the exercise. [music] 60 seconds. Once again here,
[03:07] hey a hey a [music]
[03:33] level with the Russian twist and press. [music] And what I want you to focus on here is trying to keep the legs up off the ground the entire time, requiring a lot of core stability and balance as you do this. And as you get into the middle
[03:45] plate up and overhead. [music] The higher that plate goes, the more that weight wants to actually try to pull you backwards, requiring again more intense rotation itself here is what's driving the effectiveness of this exercise. Do
[03:58] it once again for 60 seconds [music] if you can.
[04:12] >> Ah, [music] hey.
[04:32] H [music] [music] hey,
[04:48] [music] hey, [music] hey, hey, hey.
[05:06] got some work to do. And this one is our mid-range exercise [music] called the plank, but we like to make it always more difficult. You have to drag that plate alternately across your body. Every time you have to reach up and
[05:19] pull, you're in one less point of contact on the ground. So only one forearm and two feet rather than all four from a plank. This makes it more rotational stability and also having to once again overcome the friction of that
[05:32] plate on the floor makes this pretty demanding. 60 seconds once again demanding. 60 seconds once again [music]
[05:47] [music] hey >> Ah, hey.
[06:40] agonizing that can be. And also, you probably heard about the Rainbow Bridge. Well, we're bringing the rainbow bridge and all that agony here into the exercise as you're basically making this big rainbow shaped arc with the
[06:53] shoulders up off the floor. This is our top down rotation move. [music] alternately wiping the plate essentially left to right and right to left, but reaching up in the middle there and also making sure to keep those shoulders off
[07:06] making sure to keep those shoulders off for the entire duration of the exercise.
[07:24] [music] >> a [music] a
[07:42] Ah, [music] hey.
[08:15] more of a top down focus. Though, there still is some rotation going on here. making [music] big clockwise circles here off the shoulder blades cleared completely off the ground. And at the halfway point, 30
[08:30] seconds in, you want to switch the direction and go back in the opposite direction for the remaining 30 seconds. Big circles again, trying to clear those you can towards the ceiling in the middle.
[09:05] [music] >> ah >> [music] >> a
[09:51] consistency. Come back and do this workout each day if you can. The more abs up. If you're looking for a step-by-step meal plan to help you on head to athletext.com. If you're looking for more ab workouts, you can try this
[10:05] 7-inute workout if 9 minutes is too much for you. Or you can get help with that over here. Guys, head to athletext.com. meal plans, supplements, everything you on notifications so you never miss a video when we pull one out. Give it a
[10:19] shot. [music]