In a new ab workout video, Athlean-X founder Jeff Cavaliere C.S.C.S. breaks down the training routine used by of one of the most famously lean and shredded men in movie history: the martial arts legend himself, Bruce Lee.
The workout consists of 6 moves, each of which is to be performed a set minimum of times, or till exhaustion (OTE). If executed consistently, Caveliere believes you can start to see visible changes in as little as 22 days. In addition to demonstrating the proper form for each exercise in the video, Cavaliere also recommends adopting some of Lee’s nutritional habits, such as cutting down on consumption of alcohol and junk food.
The first move is the standing elbow twist (25 reps on each side OTE). If you need to pause to rest and regroup on your way to 25 reps, that’s fine. “Don’t try to speed through this, it’s a very slow and deliberate move,” says Cavaliere. “Get that contraction on your obliques, on both sides.”
Next, hit the ground for a set of frog kicks (25 OTE). “Bring your knees in towards your chest, then shoot them upwards in one motion,” says Cavaliere. “You get a little bit of a pelvic lift off the ground to ensure that pelvic posterior rotation, lower ab activation, come back down, straighten the legs out, that’s sort of an isometric challenge for the lower abs, you come back in, and you keep going.”
This is followed by the single leg raise (25 to each side OTE), performed from a reclining position, ensuring a straight leg to get maximum contraction in the abs. “This is a mid-range movement, because you have both top-down and bottom-up movement at the same time,” says Cavaliere. “Drive the movement from the bottom up. Don’t just lift your leg with your hip flexor; if you do, you’ll feel your leg getting tired, when you should be feeling your abs getting tired.”
The fourth move is the seated elbow to knee tuck (25 on each side OTE), which, if you’re performing it correctly, will challenge your upper body stability, followed by the full situp (25 OTE).
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The final exercise in Lee’s routine is the dragon flag. “You might think to yourself, there is no way in hell I can do that exercise,” says Cavaliere. “All you have to do is a minute of it. And I don’t care how many seconds you break off at a time, you have to accumulate one minute before this workout is over.” For beginners, he advises bringing the knees in to shorten the lever movement.
“By doing this, you’re going to put that final nail in the coffin,” he says. “There’s nothing after this, so give it all you’ve got, and I promise you, you’re in for a great ab workout.”
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