ELITE ABS

The Ultimate Core Training Guide

Neko Freeman MS, CSCS, PPSC

Kiara Freeman BS, NSCA-CPT, PPSC
TABLE OF
CONTENTS
04 UNDERSTANDING THE ANATOMY OF ABS

05 CORE: ABS + LOWER BACK

09 POPULAR AB MYTHS DEBUNKED

15 WHAT IS "CORE ENGAGEMENT"?

19 HOW TO PROPERLY BRACE CORE +

INSTRUCTIONAL VIDEO

HOW NUTRITION EFFECTS AB VISIBILITY

21 + DEALING WITH BLOATING

23 WORKOUTS: BEGINNER,
INTERMEDIATE, ADVANCED
Click on each movement for demo video.
Be sure to read through the entire Ebook
before starting. The better you understand
the process, the better your overall results.
AT THE END OF THE DAY,
I'M RESPONSIBLE FOR
MYSELF. MY PROGRESS IS
DETERMINED BY MY
CONSISTENCY.
IF I'M CONSISTENT...IF I'M
DISCIPLINED...
I'M UNSTOPPABLE.

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 UNDERSTANDING
THE AB MUSCLES
RECTUS
ABDOMINI
S

DIAPHRAGM
TRANSVERS
E
ABDOMINIS

INTERNAL
AND
EXTERNAL PELVIS FLOOR
OBLIQUES

Abs are short for Abdominal Muscles (Rectus

Abdominis, Internal Obliques, External Obliques,
Transverse Adominis). We all have these muscles, but
a lot of us have some degree of body-fat covering
them. The less body-fat we have & the more we
develop our abs, the more visible they become.
The abdominal muscles are also accompanied by
surrounding muscle groups that support their form and
function, widely referred to as core muscles.

IM A GE: MYFIT N E S S P A L
CORE:
YOUR BRICK HOUSE
The role of core muscles are to provide the force
necessary to cause movement (concentric), to
control movement (eccentric), or to prevent
movement (isometric). In addition to the abdominal
muscles, several other muscles are considered part
of the core and provide stabilizing stiffness and
dynamic movement functions. Ultimately, there is
not a single most important core muscle that
fulfills all of the aforementioned functions. This
means that to truly train the core, it is necessary
to utilize moves that recruit multiple muscles and
that imitate actual muscle function.

Having a strong core means having more total body

stability, and control. It also means decreased risk
of injury, especially lower back injury. In fact, in
addition to incorrect form, lower back injuries can
be caused by weak core muscles.
 OUTER CORE
MUSCLES

Referred to as the “movers” and include the Rectus

Abdominis, Transverse Abdominis & External
Obliques. These muscles do not have a direct
attachment to the spine and cannot act in individual
segments.

MUSCLE PRIMARY DYNAMIC FUNCTION

Erector Spinae Group Trunk extension

Quadratus lumborum Trunk lateral flexion

Trunk flexion
Rectus abdominis
Posterior pelvic tilt

Trunk lateral flexion

External oblique abdominis
Trunk rotation

Trunk lateral flexion

Internal oblique abdominis
Trunk rotation

Pulls abdominal wall inward to increase intra-abdominal

Transverse abdominis
pressure
DEEP/INNER CORE
MUSCLES

Deep core muscles are muscles that directly attach

to the lumbar vertebra in your spine and are
responsible for providing stability and control during
movement. These muscles come into during
movements like squats, deadlifts & push ups.

These stabilizing muscles cannot be trained

independently from outer core stabilizers.

MUSCLE PRIMARY DYNAMIC FUNCTION

Multifidus Trunk extension

Rotatores Trunk rotation

Intertransversalis Trunk lateral flexion

Interspinalis Trunk extension

Diaphragm Contracts downward to increase intra-abdominal pressure

Pelvic floor group Contracts upward to increase intra-abdominal pressure

 WHEN YOU LACK
MOTIVATION, RELY ON
DISCPLINE.
AB MYTHS
EXPLAINED
Before we go further, we’d like to go over some
common myths. There is A LOT of misleading
information, especially on social media, on “how to get
abs” that is simply not true or lack scientific evidence.

MYTH: AB EXERCISES BURN BELLY FAT

No amount of crunches will burn belly fat.

Furthermore, we cannot spot train. You can't only burn
fat in one area of your body. We have to burn body-fat
overall by sticking to a solid training program that
includes weights and cardio; and most importantly, by
sticking with a diet that puts us in a caloric deficit
(burning more calories than we consume). As your
total body-fat decreases, the fat in your midsection
will also decrease. In order to see ab definition (a "6-
pack") you must develop your ab muscles through
resistance training, incorporating both compound
movements (like, Front Squats) & ab isolation
movements (like, Reverse Crunches).
 AB MYTHS EXPLAINED, CONT'D.

MYTH: THE MORE REPS, THE BETTER

Your abs are muscles just like biceps, glutes and

hamstrings. They require progressive overload and
adequate recovery in order to grow and get stronger.
Training any muscle excessively isn’t smart training.
More isn't better, better is better. Perform key
movements with perfect form for an appropriate rep
range, allowing for adequate recovery.

MYTH: YOU HAVE TO CUT CARBS TO SEE ABS

Eliminating carbs is definitely awesome for dropping

weight fast as they usually contain a high number of
calories, and as stated earlier, being in a caloric deficit
will cause us to burn fat. However, not eating adequate
carbs will have a negative effect on energy levels, and
muscle growth. If our bodies don't have adequate
carbs, or healthy fats, it will resort to protein for
energy leading to muscle degradation.
AB MYTHS EXPLAINED, CONT'D.

MYTH: FOCUS ON CARDIO TO GET A FLAT

STOMACH

Spending hours on the treadmill is not necessary to

burn belly fat or body fat in general. Your training
program should focus on strength training with
supplementary cardio, both HIIT & endurance.

It is also important to note that core bracing and pelvis

tilt enables our ab muscles to stabilize our bodies
during strength training. By keeping our abs engaged
we strengthen our abs and protect our lower back.
WHAT ACTUALLY
WORKS
CLEAN DIET & CALORIC DEFICIT

Abs really are made in the kitchen. Meaning you can’t

eat like crap every day, and think training every day will
somehow “balance” it out. You must CONSISTENTLY
eat clean, fresh, non-processed foods to see a
difference in your midsection. Keyword: Consistency

In addition, you MUST make sure you’re not eating

more calories than you burn. When we eat in excess
our bodies stores those excess calories as body-fat.
You’ll calculate calories & macros later in this program.
WHAT ACTUALLY WORKS, CONT.D

CONSISTENT & EFFECTIVE

TRAINING PROGRAM

In order to achieve a flatter stomach and reveal your

abs, you MUST train your entire body. We CANNOT spot
train. A training program that includes full-body,
compound movements, weights, and specified cardio
is the way to go. Don’t know where to start?? Check out
our website and find the right program for you!
[Link]
And once again, you MUST be consistent. We can’t train
hard for a week, then stop the next week, or train hard
for one month then fall off. Consistency and discipline
are the keys to success.

MIND-MUSCLE CONNECTION &

BREATH
When training your core, it is imperative that you do so
with intent. Simply going through the motions, and not
focusing on the task at hand will shortchange your
results. Make sure you’re activating & engaging your
core, focus on breathing. This is everything! Your
tempo & breath play huge role.
 ALL ABOUT
CORE ENGAGEMENT
& BRACING
WHAT DOES "CORE
ENGAGEMENT" MEAN

The phrase “engage or brace your core” typically refers

to the activation or "engagement" of your ab muscles,
and the surrounding core muscles (such as the pelvic
floor, diaphragm and spinal muscles) to stabilize
yourself or brace your body for a particular exercise.

The degree of your "brace" depends on the intensity of

the movement. Lifting a one rep max for deadlift would
require a higher degree of brace than if you were
performing a reverse crunch or a bodyweight squat.

Having core strength, which you can develop by

bracing your core regularly (even while not exercising),
can also help with chronic back pain. As one study puts
it, “Core stability is a primary component of functional
movement, essential in daily living and athletic
performance." .
WHY SHOULD YOU ENGAGE YOUR CORE?
Injury prevention! Most lower back injuries
are caused by weak core muscles, weight
that is too heavy, or a nonexistent core
brace. Bracing your core creates rigidness
around your spine that keeps your vertebrae
from flexing or extending too far, as well as
from bending too far to one side or the
other.

WHEN SHOULD YOU ENGAGE YOUR CORE?

You should engage your core while lifting
weights AND during cardio for good
posture, and to help alleviate spine
pressure, and neck stress. You also should
engage your core during ab exercises to
increase mind-muscle connection and
prevent your back from over-arching, which
can cause lower back pain.
HOW TO KNOW IF YOUR
ABS ARE NOT ENGAGED?

Below are some common examples of your your core

not being engaged:

Back is arched during ab movements like reverse

crunches, or bird-dogs, or even strength
movements like squats.

Your hips shoot up first during deadlifts or squats;

or you collapse in the bottom portion of your squat

Back is arched during movements like overhead

press or pushups.

You feel your deadlifts in your lower back (weight

could also be too heavy).

You lose balance standing on one leg, or

performing single-leg exercises

You lean to the side while performing single arm

presses.
HOW TO KNOW IF YOUR ABS
ARE NOT ENGAGED?

ABS NOT ENGAGED

ANTERIOR PELVIC TILT

PELVIS TUCKED UP TOWARDS CEILING; NEUTRAL POSITION.

NOW ABLE TO ENGAGE ABS
HOW TO ENGAGE YOUR
CORE MUSCLES

In order to receive the full benefit of the

ab exercises in this program, you must
practice & master core engagement.

Read the detailed tips on the next page,

then watch the instructional demo video
below for more help.

CLICK TO WATCH CORE

ENGAGEMENT
INSTRUCTIONAL VIDEO
HOW TO ENGAGE YOUR CORE
MUSCLES: PRACTICE MAKES
PERMENANT
To become familiar with core engagement, start
out with this simple bracing exercise.

1. Lie face-up on the floor with your knees bent and

feet flat on the ground. Extend your arms so they
lie flat beside your body, with your palms on the
ground.
2. Press your lower back into the ground so that your
tailbone tips up slightly.
3. Inhale deeply, filling your belly. Once your belly is
full of air, clench your abdominal muscles (while
keeping your lower back pressed into the floor).
4. Use your ab muscles to pull your belly button up
and inward against your breath.
5. Continue to breathe, filling your chest with air.
Your stomach should remain full the entire time.
6. Take three to five breaths, relax, and start the
exercise over
HOW NUTRITION IMPACTS
AB RESULTS
As we've mentioned earlier, we burn fat and expose
our abs by being in a caloric deficit. (Burning more
calories than we consume.) Once we begin
consuming more calories than we burn, our bodies
will begin to store fat.

If your goal is to put on weight and muscle mass,

while still maintaining a tight midsection you will
have to be even more conscious of the foods you
eat, as eating too much processed, fatty foods will
increase body-fat. Keep your abs as tight as
possible while gaining by sticking to a solid lifting
program, eating whole foods while in a caloric
surplus and implementing 1-2 days of high-intensity
cardio, such as sprints.
HOW NUTRITION IMPACTS AB RESULTS
CON'TD.

WHAT ABOUT BLOATING?

Bloating can be caused by a number of things. You can
prevent bloating by decreasing your intake of grains, and
looking to other carb sources like sweet potatoes, quinoa,
etc.
Adequate hydration also prevents your body from
retaining water for survival. Your goal should be to drink a
few bottles of water a day.

Our bodies are all different. What may work for someone
else, may not work best for your body. Listen to your body.
If you find certain foods increase bloat, or causes
digestional issues, steer clear of them and research safe
alternatives. Common foods that cause bloat are grains,
dairy, certain fruits & vegetables, & certain nuts.
 tt

THE WORKOUTS
HOW TO INCORPORATE AB
EXERCISES INTO YOUR CURRENT
STRENGTH ROUTINE

We have provided 3 levels of ab exercises for you to

work through: Beginner, Intermediate, Advanced.
Even if you've been lifting for a while, you will still
benefit from the beginner movements. If you're
unsure which level to begin at, start at Beginner and
work your way up to Advanced. We advise you stick
with each level for 3-4 weeks before advancing.

It is best to complete ab exercises at the end of your

lifting workout, or on an active rest day after cardio.
For optimal results, 3x a week is best for ab
routines, up to 4.

Remember, more isn't better. Better is better. Doing

4 days of ab exercises with incorrect form, won't
give you better results than doing 3 days of abs with
perfect execution. You also want to allow for
adequate recovery. If your abs are sore, rest! If you
know you have heavy squats tomorrow, don't
destroy your abs today. Always train smart.
BEGINNER Click on movements for demo video,

Select 2 Ab movements. Completing movements back

to back, for one "Superset" , then resting for 30-45s in
between each superset. Frequency: 2-3x a week

SETS: 2-3
REPS: 10,12,14 (Start at 10 reps for Week 1, add each
week)
(For “double-sided” movements like scissor kicks: reps are
doubled)
For movements requiring a static hold: Begin at 20s, add
10s every week.
For Carry/March movements: start at 20 steps, add 2
steps every week

PELVIC TILT MODIFIED SIDE PLANK

(static hold)

DEAD-BUG SCISSOR KICKS

SINGLE-LEG HEEL TAP DB/KB MARCH

(one leg at a time)

BOAT HOLD TRAP BAR CARRY

REAL RUSSIAN TWISTS RKC PLANK

INTERMEDIATE
Select 2 Ab movements. Completing movements back
to back, for one "Superset" , then resting for 30-45s in
between each superset. Frequency: 2-4x a week

SETS: 3-4
REPS: 10, 12, 14
(For “double-sided” movements like scissor kicks: reps are
doubled)
For movements requiring a static hold: Begin at 30s, add
10s every week.
For Carry/March movements: start at 24 steps, add 2
steps every week

SLOW BICYCLE CRUNCH REVERSE CRUNCH

HANGING KNEE RAISES BANDED DEAD-BUG

SIDE PLANK HOLD SINGLE ARM DB MARCH

STANDING PALLOF PRESS SINGLE ARM DB CARRY

BANDED HEEL TAP LOADED PLANK

(ONE LEG AT A TIME)
ADVANCED
Select 3 Ab movements. Completing movements back
to back, for one "TRI-SET" , then resting for 45s-60s in
between each tri-rset. Frequency: 3x a week

SETS: 3-4
REPS: 10, 13, 16
(For “double-sided” movements like scissor kicks: reps are
doubled)
For movements requiring a static hold: Begin at 30s, add
10s every week.
For Carry/March movements: start at 24 steps, add 2
steps every week

AB WHEEL ROLLOUT V-UP/SWISS BALL V-UP

ELEVATED REVERSE
STIR THE POT
CRUNCH

HANGING KNEE RAISE WITH

LEG EXTENSION* OFFSET KB MARCH
(*AMRAP sets)

FOOT-BANDED KB FRONT RACK OVERHEAD KB CARRY /

MARCH MARCH

HALF-KNEELING PALLOF
SWISS BALL PLANK
PRESS
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